Introduction

Steaming is a method of cooking that uses moist heat. The heat is created by boiling water, which vaporizes into steam. The steam transfers heat to the food and cooks it. Unlike boiling, the food is kept separate from the water and only comes into direct contact with the steam.

Steaming is considered one of the healthiest cooking techniques. It preserves nutrients, requires less water, and is energy efficient due to the excellent heat transfer properties of steam.

History and Techniques

Ancient steam pits used for cooking have been found in the American Southwest dating back 5,000 years.
In Japan, glutinous rice is steamed to prepare Mochi rice cakes, while traditional sweets like wagashi often involve steaming dough.
In Western cooking, steaming is mostly used for vegetables, though seafood like clams are also steamed.
In Chinese cuisine, steaming is common for seafood and meat dishes such as whole fish, crab, pork spare ribs, and chicken.

Modern steaming can be done using:

Food steamers (metal, bamboo, or wood)
Woks with steaming racks
Microwave steamers
Specialized steam ovens

Benefits of Steaming

Retains nutrients and natural flavors
Produces moist, tender textures
Requires minimal oil or fat
Suitable for vegetables, seafood, poultry, and even dough-based dishes like buns and cakes

Healthy Steamed Recipes

Recipe 1: Steamed Veggie Platter

Ingredients

Carrots – 1 cup, cubed
French beans – ½ cup, cut
Green zucchini – ½ cup, cubed
Yellow zucchini – ½ cup, cubed
Asparagus – 10–12 pieces, cut
Cauliflower – 10–12 florets
Broccoli – 10–12 florets
Mushrooms – 4–5, cut into halves
Baby potatoes – 3–4, halved
Snow peas – 100 g
Bell peppers (red/green/yellow) – ½ cup, cubed

For the dressing

Olive oil – 2 tbsp
Star anise – 1–2
Garlic – 3–5 cloves
Mustard paste – ½ tsp
Soy sauce – 1–2 tsp
Tomato sauce – 2–3 tsp
Parsley – 1 tbsp, chopped
Lime juice – 2–3 tsp
Mixed herbs – ½ tsp
Chili flakes – ½ tsp
Salt and crushed black pepper – to taste

Method

Wash and prepare all vegetables. Soak cauliflower and broccoli in salted vinegar water for 5 minutes, rinse well.
Preheat the steamer, add water, and arrange vegetables in compartments. Steam until tender.
For the dressing, heat olive oil in a pan, add garlic, star anise, sauces, herbs, and lime juice. Cook for 2–3 minutes.
Serve steamed vegetables warm with the dressing.

Recipe 2: Soy Mustard Marinated Chicken

Ingredients

Chicken (legs/thighs/breast) – 750 g, cut

For the marinade

Olive oil – 2–3 tbsp
Mustard paste – 2 tsp
Lime juice – 2–3 tsp
Soy sauce – 2–3 tbsp
Red chili sauce – 2–3 tsp
Green chili sauce – 2–3 tsp
White vinegar – 1 tsp
Mixed herbs – ½ tsp
Chili flakes – ½ tsp
Celery – 1 stalk, cut
Bay leaf – 2
Crushed black peppercorns – 1 tsp
Salt and pepper – to taste

Method

Wash chicken, remove skin if desired. Marinate with all ingredients for 30–45 minutes.
Preheat steamer, arrange chicken with shallots, celery, and sweet potatoes. Steam for 15–20 minutes, brushing with marinade occasionally.
Thicken leftover marinade with cornflour slurry, serve as sauce.
Plate chicken with vegetables, drizzle sauce, and serve hot with bread rolls or wine.

Recipe 3: Steamed Ginger Lime Prawns

Ingredients

Prawns – 750 g, cleaned, tail-on

For the marinade

Olive oil – 2 tbsp
Lime juice – 2–3 tsp
Ginger – 2–3 tsp, julienned
Orange segments – ½ cup
Lemongrass – 3–4 pieces
Kaffir lime leaves – 3–4
Thai red chilies – 2–3, slit
Green chilies – 2–3, slit
Mustard paste – 1 tsp
Coriander leaves – 2–3 tbsp, roughly cut
Sweet lime slices – 3–4
Salt and pepper – to taste
White wine – 2–3 tbsp (optional)

To serve with: Lemon garlic butter sauce, dill mayo, or pepper butter sauce.

Method

Clean and devein prawns, soak briefly in salted vinegar water, rinse.
Mix marinade, coat prawns, refrigerate for 20–30 minutes.
Line steamer with banana leaf, arrange prawns, brush with marinade. Steam for 6–8 minutes.
Serve hot with choice of sauces.

Recipe 4: Steamed Honey Chili Lime Fish

Ingredients

Fish fillets – 500–750 g

For the marinade

Olive oil – 2–3 tsp
Lime juice – 2–3 tsp
Lemon zest – 1 tsp
Lemongrass – 5–8 pieces
Lemon leaves – 4–5
Basil leaves – 4–5
Red chilies – 3–4, slit
Green chilies – 3–4, slit
Thai red curry paste – 2–3 tsp
Honey – 2–3 tsp
Soy sauce – 2–3 tsp
Chili vinegar – 2–3 tsp
Salt and pepper – to taste
White wine – 2–3 tbsp (optional)
Fresh herbs – parsley/dill/coriander

Method

Marinate fish with all ingredients for 20 minutes.
Line steamer with banana leaf, place fish, brush with marinade. Steam for 7–8 minutes.
Heat leftover marinade with coconut milk and basil, thicken with cornflour slurry.
Serve fish with sauce and steamed rice.

Recipe 5: Citrus Lobster Steamed Delight

Ingredients

Lobster – 2, meat removed, shells blanched

For the marinade

Olive oil – 2–3 tbsp
Lime juice – 2–3 tbsp
Garlic – 1 tsp, chopped
Ginger – 1 tsp, chopped
Cumin seeds – 1 tsp, roasted & crushed
Curry leaves – 10–12
Lemongrass – 5–6 pieces
Lime slices – 4–5
Red chili flakes – ½ tsp
Mixed herbs – ½ tsp
Salt and pepper – to taste

For the sauce

Butter – ¼ cup
Garlic – 1 tsp, sliced
Shallots – 5–7, sliced
Parsley – 2–3 tbsp, chopped
Lime juice – 2–3 tbsp
Cherry tomatoes – 6–8
White wine – 2–3 tbsp (optional)
Salt and pepper – to taste

Method

Marinate lobster flesh for 30 minutes.
Steam lobster for 8–10 minutes, brushing with marinade.
Prepare sauce by sautéing garlic, shallots, parsley, lime juice, and cherry tomatoes in butter.
Serve lobster with sauce hot.

Recipe 6: Steamed Stuffed Chicken Breasts

Ingredients

Chicken breasts – 500–750 g, 3–5 pieces

For the marinade

Olive oil – ¼ cup
Lime juice – 2 tsp
Mustard paste – 1 tsp
Honey – 2–3 tsp
Brown sugar – 2–3 tsp
Red chili sauce – 2 tsp
Capsico sauce – 1 tsp
Mixed herbs – ½ tsp
Chili flakes – ½ tsp
Salt and pepper – to taste

For the stuffing

Mashed potatoes – 2–3 cups
Garlic – 2 tsp, chopped
Ginger – 1 tsp, chopped
Green chilies – 1 tsp, chopped
Green peas – 1 cup, boiled
Grated cheese – ½ cup
Black & green olives – 2 tbsp each, sliced
Parsley/coriander – 2 tbsp, chopped
Mixed herbs – ½ tsp
Garam masala – ½ tsp
Salt and pepper – to taste

For the sauce

Mayonnaise – 1 cup
Cream cheese – 2–3 tsp
Olive oil – 2 tsp
Curry leaves – 10–12
Slit red chilies – 2–3
Shallots – 2–3 tbsp, sliced
Coriander leaves – 2 tbsp, chopped
Lime juice – 2 tsp
Peanut butter – 2 tsp
Assorted seeds – 2 tsp (pumpkin, sunflower, flax)

Method

Prepare chicken breasts by slitting open and marinating inside and out.
Cook stuffing ingredients in oil for 3–4 minutes, add cheese, cool, and fill chicken breasts. Seal and refrigerate for 20 minutes.
Mix sauce ingredients, chill for 20 minutes.
Steam stuffed chicken for 20–25 minutes.
Slice breasts to reveal stuffing, serve with chilled sauce.

Conclusion

Steaming is a versatile, nutrient-preserving, and health-conscious cooking method. From vegetables to seafood and poultry, it offers endless possibilities for creating delicious, wholesome meals. With the right marinades and accompaniments, steamed dishes can be both flavorful and satisfying, making steaming a true way to good health.