So You Think You Can Steam Vegetables?

There are two things steamed vegetables need to contend with. First, there’s the misconception that they’re banal and tasteless. Second, not everyone knows how to properly steam vegetables thus perpetuating the humdrum reputation. I learned with the So You Think You Can Hard Boil Egg post's popularity that it’s dangerous to assume aptitude when it comes to cooking. Since we’re often alone, when cooking, it’s easy to do things in an inefficient or incorrect way for years. Every time I take a cooking class I realize this. So if you’re ending up with tasteless mush, you may be over steaming or under seasoning. Don't jump ship, the benefits of steaming vegetables are higher nutrient retention than many other cooking methods and a very versatile product.

Equipment

I steam my vegetables in an All Clad steamer basket with a perforated bottom and lid.

realize that the lid isn't shown,  my lid is steel clear would be better

You can also use a bamboo steamer, here the vegetables are stacked. It's sort of the cooking equivalent of apartment living. I would suggest lining these baskets with parchment to avoid sticking.

Another option is the collapsible basket, they key here is to make sure the vegetables are above the water level and that the basket can be easily removed from the pot.

And you can steam in a pan with very little water, I do this with asparagus.

Despite my appliance addiction (Vitamix, juicer, Nespresso) I don’t see the need for a stand-alone steamed and while it’s also possible to microwave steam but I haven’t experimented with that method

Liquid

Fill the pot with one to two inches of water. You don’t want the water to evaporate while steaming and burn your pot (good to check if steaming longer-cooking veggies). I start with filtered tap water. It's fun to experiment adding herbs such as thyme, rosemary to the water or throw in a chunk of peeled ginger, pickle juice, wine, citrus and citrus zest though not necessarily all at once. Let the water come to a boil at medium high heat before starting to steam the vegetables.

  

Vegetables

Fill the steamer with vegetables, you can stack even in a single basket but don’t over pack it.   Spring vegetables are so good right now you don’t need to sauté or roast them, steaming is perfect

Artichokes take 30 minutes or a few more.  Wash, slice off the top half-inch and use a kitchen scissors to snip any sharp points on the outer leaves.

Carrots, again I  am not a fan of baby carrots  12 minutes

Broccoli 5 to 7 minutes, for some reason cauliflower a drop longer

Sweet potatoes 7 minutes

String beans and sugar snap peas are pretty quick and take less than 5 minutes

Steam greens kale takes 5 to 7 minutes, softer greens like spinach are done in a few minutes.

If steaming more than 1 vegetable add carrots or artichokes or the ones that take longer first and quicker cookers later.

Vegetables are cooked when they are fork tender. Sprinkle vegetables with Himalayan salt  and if you’re eating right away toss with coconut oil, a sliver of pastured butter or chili oil. Otherwise, store extra vegetables and use in omelets, grain dishes, salads, purees or soups. Firmer vegetables like broccoli and snap peas are great for a snack.  With so many foods out there that are processed or  “too exciting”, sometimes basic, unadulterated ingredients are best. It's sort of the food equivalent of the white button down shirt. Even if you haven't worn a white button down in a while, it's always good to own one.
Do you steam vegetables at home? What method do you use? What are your favorite vegetables to steam? Ever tried an artichoke? Delicious.

Eat Less with Activity Foods

About a month ago I was encouraging a client to add more fruit to her diet. Pushing fruit in February is like selling pork in an Orthodox neighborhood. It isn’t easy.  At the time I was loving Cara Cara oranges and suggested them to my client. “Oranges are too much work,” she said.  “What do you mean an orange is work?” I asked. “The peel, the juice, the mess, I don’t have the time.” I let it go and I think we settled on apples (less work).  It got me thinking though, this “work” my client referred to is a good thing when it comes to food. “Activity Foods” as I call them are foods that take time to eat. This slows us down and may just lead to eating less. Convenience isn't always a good thing when it comes to food. Here are my favorite activity foods:

Nuts/Nutcrackers

My first memory of eating nuts was in my Grandparents den. There was always a bowl of nuts on the table. The nuts were whole and a silver nutcracker rested next to them. As a child I remember many failed attempts at nut cracking. I probably consumed 1 nut per day back then. I don’t even know that my kids would know nutcrackers are used for eating nuts.  I vote for a nutcracker revival.

Edamame

Edamame are a great source of protein and the ultimate activity food. Buy edamame in the shell, non-GMO. Enjoy them as a snack with some sea salt and a little cayenne.

Shellfish

Attending college in New Orleans, some of my favorite memories are chowing down on crawfish or peel and eat shrimp. You really work for your food when eating these. Other shellfish options are mussels and lobster.

Artichokes

One of my favorite spring vegetables is artichokes. Artichokes take a little work to prepare and time to eat. Watch what you “dip” into. Artichokes are low calorie and high fiber, creamy sauces aren’t.

Olives

As much as I love a dirty martini, I love olives on their own too. Olives are high in fat (good fat) but fairly low in calories. Make sure to buy olives with their pits. Again, the pitting (and spitting) takes time.

Whole Fish

People are scared of whole fish (or grossed out) and I think that’s a mistake. Cooking fish whole renders a delicious end product and is a very healthy method of preparation. Furthermore, find me someone who can race through eating whole fish, you can’t.

Pistachios

If you’re not up for nutcracking, try pistachios. Pistachios are great as they lower LDL cholesterol and also because you can eat more (for same calories) than other nuts. Removing the shells is sort of fun…unless you had a manicure recently.

If you’re a speedy eater, activity foods will slow you down leaving time to savor the food that you’re eating and realize when you’re full (or tired of “working”).

Do you like activity foods? Any good ones I left off this list? Do you think oranges are a lot of work?

Foodtrainers Find: 4 Current Obsessions

As most of you know, we shouldn’t be eating too many processed or packaged foods. Most packaged foods are higher in salt or sugar or simply aren’t as healthy as fresh food sans package. For that reason, few items are listed here as Foodtrainers’ finds. Well every rule has its exception; I have 4 finds to report. Each of these comes in a package but none are heavily processed (I haven’t lost my mind just yet).

Tonnino Jalapeno tuna

 I have written before about Zoe brand tuna in a jar. I was actually purchasing Zoe when I came across Tonnino. Tonnino is delicious tuna with Jalapenos. As a person who adds hot sauce to her salads, this omitted one step from my routine. I would suggest half the jar over greens for a meal. I will warn you that you may, if you are like me, eat the other half straight out of the jar.





Melissa’s Baby Beets

I’m really starting to repeat myself as I’ve written about beets before too. I previously used the Roncal packaged peeled and pre-cooked beets from France. I was thrilled when I discovered Melissa’s makes them as well. These are a staple on my Fresh Direct orders and available on Melissa’s website if you are outside the NY area. Simply cut the bag open and add to salads or chop them up in grain dishes or pilafs.

Monterrey Artichokes

My friend Keri mentioned these to me when we were at the ADA conference back in October. I was at Whole Foods Market on Sunday and spotted them, purchased them and sort of forgot about them. When I arrived home Tuesday, I was on a snack search. There was hummus and of course every type of nut…there were also these artichokes. I poured the pack into a ramekin and devoured them. Minutes later I had that post-artichoke sweetness in my mouth. I could see these in egg dishes or combined with Melissa’s Beets.

Zing Bar Chocolate Coconut

There aren’t many bars I recommend to clients. Personally I am happy with dates or figs most of the time. We have Kookie Karmas and Zings in the office. I have the holistic chocolate chip kookie a couple times a month. I save the bars for when I am on the go. This may change. Yesterday, I tried the new chocolate coconut flavor Zing bar. Oh my. I feel the world is divided into coconut lovers and haters. I am a lover and I am in love. These bars are also wheat free, dairy free and soy free (as I try to be).

Let me know what you think when you try these. My obsessions may not be your obsessions but I have a sense these are keepers.

What are your current food obsessions? Any recent food finds?

Green with Eating

See that beautiful drink posted above? It's called a Shamrock Shake and I deserve zero credit for it. I read about this shake in a fantastic blog post on affairsofliving.com. The shake has two of my favorite things in it avocado and mint, it's dairy free and delicious. Instead of posting the recipe I encourage you to read the post and enjoy the back story. Since I  am 0% Irish (though many other things)  and already shared one brilliant green recipe that wasn't mine, here are a few more:

These are kale chips. This recipe calls for Tuscan kale a variety that works well raw or cooked. These chips are a home run, a way to get non kale eaters to change their ways.

I love all Spring vegetables but artichokes and asparagus top my list. Artichokes are one of those foods I think some people are scared to cook. This baked artichoke recipe is incredibly easy.

And finally, because it is St Patricks day after all,  a green cocktail

You can replace vermouth with creme de menth in a martini or combine good tequila with melon liquer and lime juice. Avoid any drinks with sodas or juices but experiment and have fun.

What are your favorite green foods? Green Recipes?