Steamed Vegetables
You can steam almost any vegetable. It is a quick and easy way to cook them and also perhaps the most nourishing way because they retain their color, flavor and the majority of their naturally occurring nutrients.
- Put about one inch of water in the bottom of a stainless steel pan. Do not use a non-stick pan, because the steamer basket or colander will scratch its surface. Put the pan over medium-high heat on the stove until the water comes to a rolling boil.
- While waiting for the water to boil, prepare your vegetables. If they are frozen, just pour them into a steamer basket or stainless steel colander. If they are fresh, peel them if desired, wash them and cut them into bite-sized pieces and put them into a steamer basket or colander.
- Place the steamer basket or colander into the pot with the boiling water. Cover it and cook until the vegetables can be easily pierced with a fork. (See chart below.)
- Season and serve immediately.
**Most all vegetables can be seasoned with just salt and/or pepper if you prefer something simple and garlic powder can be substituted for fresh garlic.
Vegetable combinations with similar steaming times can be cooked together, but if the times are move than 1-2 minutes different, then they should be cooked separately and mixed together before serving.
Vegetable Steaming Chart
| Vegetable | Preparation | Steaming Time | **Suggested seasonings |
| Artichokes | Steam whole | 25-40 minutes | Olive oil, lemon juice or lemon zest |
| Asparagus | Cut the woody part from the bottom of the stem and then steam spears whole | 4-7 minutes | Lemon pepper and olive oil or butter |
| Beans (green) | Remove stem ends and steam whole | 6-10 minutes | Sautéed onions or garlic |
| Broccoli | Trim head into bite-sized pieces | 5-7 minutes | Olive oil and lemon juice |
| Cabbage | Cut into small wedges | 6-10 minutes | Small amount of caraway seeds |
| Carrots | Peel and cut whole carrots into ¼ inch slices | 7-10 minutes | Honey and cinnamon or ginger |
| Carrots (Baby) | Whole Baby Carrots | 10-12 minutes | Honey and cinnamon or ginger |
| Cauliflower | Broken into florets | 5-9 minutes | Lemon juice |
| Corn on the cob | Husks removed and ears may be broken in half in order to fit in pan | 7-10 minutes | Butter and salt |
| Kale | Trimmed | 4-7 minutes | Drizzle with olive oil and add crushed sautéed garlic |
| Peas (green) | Removed from shells | 2-4 minutes | Lemon juice or drizzle with a small amount of olive oil or add fresh herbs such as mint |
| Vegetable | Preparation | Steaming Time | **Suggested Seasonings |
| Peas (sugar snap) | Whole pea pods trimmed | 5-6 minutes | Lemon juice or fresh herbs such as mint |
| Potatoes new or red | Can be steamed whole or cut into bite-sized chunks depending on size | 15-20 minutes | Drizzle with olive oil and toss with parsley and rosemary or dill. Add sautéed onions and garlic |
| Spinach | Whole leaves | 3-5 minutes | Add a small amount of vinegar or drizzle with olive oil |
| Squash (butternut) | Peeled and cut into bite-sized cubes | 7-10 minutes | Honey and cinnamon or ginger |
| Sweet potatoes | Peeled and cut into large chunks | 10-15 minutes | Honey and cinnamon or ginger |
| Swiss chard | Coarsely chopped leaves | 3-5 minutes | Add chopped fresh tomatoes if available, olive oil and sautéed garlic |
| Turnips | Cut into bite-sized cubes | 8-12 minutes | Olive oil and fresh herbs |
| Turnip greens | Coarsely chopped | 4-6 minutes | Olive oil and garlic |