Steaming is one of the best ways to cook vegetables without comprising their powerful health benefits. Especially if you cook your veggies in a food steamer. There are no oils and fats so steamed vegetables are just ideal for people trying to drop weight. However, not all veggies can be steamed because heat kills their nutrients.[
When steaming, each vegetable has its own nutrient breakdown level. Although they won’t cause any harm, they won’t cause any good to your body as well. Check out a list of nutrient-dense vegetables you can steam and be sure that you’ll get most of the vitamins and minerals they contain.
1. Green beans
Green beans are rich in magnesium, vitamins A, C, and B6, iron, calcium, protein, dietary fiber, and potassium. They contain zero fats and are very low in sodium. Steaming won’t kill all these nutrients. Wash and snip off the stem ends. Depending on the method of steaming you use, aim to steam green beans for no more than 5 minutes.
2. Cauliflower
One medium-sized cauliflower provides your body with 472% of your recommended daily vitamin C intake. Moreover, it’s an excellent source of vitamin B6, magnesium, calcium, fiber, iron, protein, potassium, and other nutrients. Cut cauliflower into florets, discarding thick stems and core. Steam for 5 minutes.
3. Spinach
Even though it’s best to eat raw spinach, there’s a critical reason why steamed spinach is good for you. Slightly steamed spinach contains less oxalic acid than a raw one. The oxalic acid can interfere with the calcium absorption, which can lead to calcium deficiency. Steaming spinach is a bit tricky. If you’re going to steam baby spinach, do it for 1-2 minutes. When steaming regular spinach, 2 to 3 minutes will be enough.
4. Artichokes
Artichokes take about 40 minutes to steam but it’s worth the time. They are low in calories and fats and high in dietary fiber, protein, magnesium, vitamin C, iron, potassium, vitamin B12, and vitamin K, among the others.
5. Celery
Steamed celery stalks make an incredibly low-calorie side dish. Cut celery stalks into ½-inch thick slices and steam for about 7 minutes. Celery is plentiful in potassium, vitamin A, folate, vitamin K, calcium, fiber, protein, and vitamin B6.
6. Corn
Just like artichokes, corn can take a lot of time to steam. Corn provides your body with 52 of recommended daily magnesium consumption and 50% of vitamin B6. Plus, it’s chock-full of protein, iron, and potassium.
7. Sweet potatoes
Sweet potatoes are fortified with beta-carotene (377% of RDI), manganese, vitamin C, copper, vitamin B6, pantothenic acid, potassium, niacin, dietary fiber, vitamin B1, phosphorus, and vitamin B2. They’re often considered superfood and steaming is one of the healthiest ways to eat sweet potatoes. Steam for 10 to 12 minutes – depending on the size.
8. Zucchini
Zucchini is a wonderful source of protein, thiamin, vitamin A, niacin, copper, phosphorus, dietary fiber, vitamin K, vitamin C, riboflavin, folate, vitamin B6, magnesium, manganese, and potassium. Steam thinly cut zucchini for 6 to 9 minutes.
Whether you’re trying to lose weight or eat healthier, consuming steamed vegetables will help you reach your goal faster. Feel free to steam your favorite vegetables, too.
