Cooking is the process of making uncooked food more edible to eat. Among the methods of cooking is steaming which is common and simple to follow. Foods cooked through steaming are beneficial to all. It is a way of cooking that needs moist heat. The heat is made through boiling water which vaporizes into steam. This in turn brings heat to the food and cooks them. Unlike boiling, the food is cut loose from the water and most effectively comes into direct contact with the team. Once the water reaches approximately 100 degrees Fahrenheit, the steaming procedure begins. Water boils at 212 degrees Fahrenheit, therefore the best temperature for the food cooks is at 212 degrees.

In this form of cooking method, you simply need two simple pieces of equipment to steam food on the stovetop: a pot and steamer equipment. The pot is stuffed with a little amount of water. This is often heated to a simmer and the food to be cooked is placed in a steamer basket suspended above the liquid, and therefore the pot is then covered allowing the hot steam to circulate via the pot and cooks the food very quickly. This way of cooking is the concept of "compartment steaming." The bamboo steamers or banana leaves utilized in Asian delicacies are examples of a compartment steamer.

Cooking with steam is both healthy and versatile. Here are some of the benefits:

• Preserves and Retain the Nutritional Value of Food: The essential role of the steam method is it helps in conserving the fiber, color, texture, and flavor of vegetables. It also plays a vital role in preserving the water-soluble B & C vitamins, potassium, phosphorus & zinc so that one can gain the important nutrients from boiled vegetables. Steaming preserves 90% of the nutrients and antioxidants present in fresh vegetables and ingredients.
• NO OIL? It’s OK: Steam cooking doesn't require oil and so, we obtain an overall healthy meal.
• Preserves Cancer-Fighting Compounds: Many vegetables, like broccoli, cauliflower, and cabbage, have anti-cancer components called glucosinolates which are destroyed when over-cooked. By steaming them at an occasional temperature with a minute quantity of water, their incredible compounds are retained.
• Lowers calories and cholesterol: While cooking meats like chicken & fish, the steam gets eliminate all of the fats from the meat. Whereas traditional cooking techniques include grilling, baking, or frying cook the fats into the meat. Getting to eliminate the fats makes the meat lower in calories and cholesterol.

Besides being an easy cooking method, steaming is likewise a wholesome way to prepare food. Compared to most different cooking methods, steaming preserves up to 50 percent greater vitamins within the foods, and doesn't require any fat when cooking. This makes steaming a very perfect cooking method while you're watching your calorie and fat intake. Just don't forget to season to make it more palatable!

NO I Zamubec Alomar C. Adlawan, RND

References:

1. Science of Steaming

https://asiasociety.org/education/science-steaming

2. Benefits

https://www.balancenutrition.in/blog/health-reads/diet-and-nutrition/health-benefits-of-steamed-foods-method-of-steaming#:~:text=Cooking%20with%20steam,lower%20in%20cholesterol.

https://www.balancenutrition.in/blog/health-reads/diet-and-nutrition/health-benefits-of-steamed-foods-method-of-steaming