Judy E. Buss

* Why steam vegetables? When vegetables are cooked immersed in water, a considerable amount of their nutrients leaches into the water and is lost when drained after cooking. Soups and stews are the exception, since the liquid is consumed as well. Steaming vegetables is one of the best and fastest cooking method for preserving their nutrients, taste, color, and texture. It is also a much healthier alternative to fried, canned, or commercially pre-cooked ones.

* Can I steam more than one vegetable at a time? Absolutely, as long as you choose ones which require approximately the same cooking time.

* What type of steamer should I use? Two types of stove-top steamers are the most economical and easiest to use: 1) a collapsible, stainless steel basket steamer which resembles a flower. Its “petals” are dotted with holes to allow the steam in the bottom pot to cook the veggies in the top. The “petals” fold in and out to fit (legs down) inside almost any size pot, as long as they are not allowed to stand out above the pot edge and interfere with the lid closure. 2)  An often larger stainless steel “double-decker” steamer comes in three parts: A base pot, a perforated pan that fits on top, and a lid.

* Where can steamers be purchased? Most department stores, kitchen stores, and discount stores carry them. The collapsible steamer basket can also be found in the gadget aisle of many supermarkets.

* How is vegetable steaming done? After washing, and in some cases peeling the veggies it is necessary to cut them into approximately the same size pieces; doing otherwise results in some cooked pieces while larger ones are still undercooked. If a collapsible steamer is used, pour 1/2 –inch deep water into the bottom pan. (The water should not come in contact with the produce during the cooking process). Place 1-inch deep water into the bottom of the larger “double-decker,” steamer. Return the steamer pan or basket to its original position over the bottom pan. Place the prepared vegetables in the top receptacle, spreading them evenly. Cover, and bring to a rolling boil over high heat. Reduce the heat, making sure that the water is still boiling quite vigorously. Timing begins now.

*How long should veggies be steamed? Steaming time depends not only on the kind of vegetable being used but also on the size of the pieces. Just before cooking is finished, fork-test them; they should be crisp-tender, meaning that an inserted fork pierces them fairly easily, but some resistance still remains. Chopped steamed potatoes, however, should be tender when done. Full steam ahead: try these easy recipes – enjoy!

GREEN BEANS IN LEMON SAUCE

4 servings
1 pound green beans, stem-ends removed
3 tablespoons extra virgin olive oil
2 large cloves garlic, finely chopped
1 teaspoon finely grated lemon zest
3 tablespoons lemon juice
2 tablespoons dried dill weed
Salt and pepper to taste

1. Cut the beans into 1-inch segments and steam about 12 minutes, until tender-crisp.

2. When the beans are done cooking, gently rinse them in cold water for a few seconds to halt further cooking. Meanwhile, heat the oil and one piece of garlic in a large skillet over medium-low heat. When the garlic begins to sizzle add the remainder of the garlic and cook (uncovered) for 30 seconds stirring constantly. Stir in the lemon zest, juice, dill, salt, and pepper.

3. Mix in the beans, cover, and cook 1 minute to heat through, stirring once or twice. Serve immediately.

GREENS WITH ONION AND CUMIN

4 servings
8 cups rinsed, shredded greens (kale or collard greens or mustard greens)
3 tablespoons olive oil
1 large yellow onion, chopped
4 cloves garlic, finely chopped
1-1/2 tablespoons ground cumin
Salt and pepper to taste
3 tablespoons sesame seeds

1. In a large skillet, heat the oil over medium heat. Mix in the onion, cover, reduce the heat to medium-low, and cook about 12 minutes, until the onion is translucent, stirring once or twice.

2. Meanwhile, steam the greens about 12 minutes, until wilted. Drain.

3. To the skillet, add the garlic, cumin, salt, and pepper. Mix well. Cook 2 minutes. When the greens are done, thoroughly drain them and stir into the onion mixture in the skillet. Cover and cook 2 more minutes. Divide and place the greens on dinner plates and sprinkle with the sesame seeds.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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