The Chinese have been cooking with steam for more than 3,000 years. Meanwhile, the “combi oven” (combination steam and convection) is a fixture in the finest European restaurants, bakeries, and home kitchens. Over the past decade, steam has been catching on in the U.S., and we’re here to unpack its potential for New England kitchens.
The Healthy Choice According to certified holistic health coach Liz Bane of Liz Bane Life in Balance, steam cooking is the gold standard when preparing many foods. “Not only does
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your food retain its moisture and freshness,” she says, “it also—especially vegetables—better retains vitamins, minerals, and other nutrients.” Bane recommends a primarily plant-based diet, with three-quarters of your plate consisting of plant-based foods. “When you steam vegetables, you’re softening the fibrous tissues and making your meal easier to digest, but you’re also foregoing oil in their preparation,” she explains. “Many times, vegetables are cooked in unhealthy oils, like canola, soybean, and grapeseed, removing the benefits of a plant-based diet.” Bane suggests steaming vegetables in a basket over water on your stovetop or using an appliance like the Wolf convection steam oven. Steamed cruciferous vegetables like broccoli, cauliflower, brussels sprouts, and asparagus are her favorites. “They send great messages to your brain as you digest; they tell it that you’re full, so you don’t go looking for additional empty calories. "When you steam vegetables, they retain 90 percent of their antioxidants,” Bane continues. “These are the nutrients that support our immune systems and reduce inflammation. If you still feel like you need a little coating, drizzle some extra virgin olive oil or avocado oil after the veggies cook for added taste.”
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