Légumes à la vapeur

Légumes à la vapeur

De nombreux légumes peuvent être consommés crus, bien sûr, en particulier les légumes à feuilles, comme les épinards, les blettes, le chou frisé, les carottes et le céleri. Les légumes racines ou les légumes féculents, tels que les brocolis, les choux-fleurs, les patates douces, les panais et les navets, sont beaucoup plus faciles à digérer pour de nombreuses personnes, s’ils sont cuits, soit bouillis avec une soupe, soit cuits au four, sautés ou cuits à la vapeur. Si vous les cuisez légèrement à la vapeur, ils peuvent conserver davantage de leurs nutriments que si vous les faites bouillir.

La recette complète comprend le légume, une huile et une épice.

Vous pouvez varier le légume, l’huile et l’épice, mais les instructions sont essentiellement les mêmes : chauffer l’eau, couper les légumes, mettre les légumes coupés dans le panier du cuiseur vapeur une fois que l’eau commence à bouillir, attendre dix à douze minutes, puis servir avec plus ou moins une cuillère à café d’huile saine, comme l’huile d’olive, l’huile de lin ou l’huile de chanvre, et ensuite une herbe, comme le romarin, le thym, le persil ou la sauge.

Dans les climats tempérés, les légumes racines sont de saison en hiver. Ma recette préférée de légumes cuits à la vapeur comprend du brocoli, de l’huile de chanvre et du romarin. De nombreuses autres combinaisons sont possibles.

RitaE / Pixabay

 

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Steamed vegetables with oil and herbs

Steamed broccoli, carrots, cauliflower, parsnips, Brussels sprouts, or other
Temps de préparation 10 min
Temps de cuisson 10 min
Type de plat Vegetables
Cuisine A type, B type, O type, Paleo, Vegan
Portions 1

Equipment

  • Steamer basket

Ingrédients
  

  • 300-500 grams broccoli, carrots, cauliflower, parsnips or other vegetable
  • 1-2 tbsp olive oil, flax seed oil, hemp seed oil, or butter
  • 1-2 grams single herb or spice to taste, such as rosemary, thyme, cumin, coriander, fennel, red hot pepper, ginger, clove, basil, oregano, or other

Instructions
 

  • Put water in the bottom of a pot big enough to hold a steamer basket. Let the water level be lower than the basket, so that you cook by steam.
  • Cut up the broccoli, carrots, cauliflower, parsnips, Brussels sprouts or other vegetable into thumb-sized pieces. (If you steam carrots or parsnips or other root vegetables, then peel them before you cut them up.)
  • After the pot of water starts to boil, put the cut up vegetables in the steamer basket, and then put the steamer basket in the pot of boiling water.
  • Let the vegetables be steamed at least ten minutes, so that they are soft but not mushy (or to taste).
  • When the vegetables are ready, soft but not mushy, turn off the heat,
    Optionally, wait ten minutes until the steamer basket is not too hot to handle.
    Transfer and then deposit the hot vegetables into a serving bowl.
    Nota bene. This can be a delicate operation the first time that you do this, transferring the vegetables from a hot steamer basket to a serving bowl. Using a glove or a utensil, hold the steamer basket steady without burning your hand, as you move it to the bowl. Then tip or transfer the vegetables from the basket to the serving bowl, possibly using another utensil or another glove to prevent burning your hand. Some steamer baskets are much better designed than others to make this transfer safely and quickly.
  • To serve, drizzle the vegetables with good-quality vegetable oil, such as olive oil, flax seed oil, hemp seed oil, or good-quality butter. One to two tablespoons suits most people, but some prefer more and some prefer less. The better the quality of the oil, the less likely that it has been adulterated or become rancid, or been subjected to high heat and harsh treatment, also the more likely it contains the healthy fats and other nutrients.
  • Possibly individually, sprinkle the vegetables with the herb (or spice) to suit your taste and type, such as rosemary, cumin, fennel, coriander, ginger, red pepper, clove, basil, oregano, or other favorite herb or spice. One quarter of a teaspoon is about one gram. The better the quality of the herb, the more free it may be of pesticides and heavy metals, and also the greater its content of minerals and nutrients may be.

Notes

Type O tends to prefer broccoli, while type A tends to prefer cauliflower. Carrots are neutral for both. Parsnips and other root vegetables suit some people more in the winter  months of cold weather.
Would you get bored with eating the same steamed vegetable day after day or night after night? If you vary the oil or the herb or both, then you can literally add some spice to your life, particularly in the winter, eating the same vegetable but with different flavors (and nutrient profiles) of the oils and herbs.
If you steam parsnips or sweet potatoes, optionally mash the parsnips or sweet potatoes before you mix with the oil and herb. 

 

 

 

 

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