Many vegetables you can eat raw, of course, especially leafy vegetables, such as spinach, chard, kale, carrots, and celery. Root vegetables or starchy vegetables, such as broccoli, cauliflower, sweet potatoes, parsnips, and turnips, are much easier for many people to digest, if they are cooked, either boiled with soup, baked, stir-fried, or steamed. If you steam them lightly, then they may retain more of their nutrients than if you boil them.
The complete recipe includes the vegetable, an oil, and a spice.
You can vary the vegetable, the oil, and the spice, but the instructons are mostly the same, heating the water, cutting the vegetables, putting the cut vegetables in the steamer basket after the water starts to boil, waiting ten to twelve minutes, and then serving with more or less a teaspoon healthy oil, such as olive oil, flaxseed oil, or hempseed oil, and then an herb, such as rosemary, thyme, parsley, or sage.
In temperate climates, root vegetables are in season in the winter. My favorite recipe for steamed vegetables includes broccoli, hempseed oil, and rosemary. Many other combination are possible.
- Steamer basket
- 300 grams broccoli, cauliflower, carrots, or parsnips
- Put water in the bottom of a pot big enough to hold a steam basket. Let the water level be lower than the basket, so that you cook the vegetables by steam.
- Cut broccoli, cauliflower, Brussels sprouts, carrots, or parsnips into thumb-sized pieces.
- When the water starts to boil, put the vegetables in the steamer basket.
- Cook the vegetables at least ten minutes, so that they are soft but not mushy.
- Drizzle the oil with olive oil, lax seed oil, or hemp seed oil.
- Sprinkle the vegetables with rosemary, cumin, fennel, basil, oregano, or other spice to taste.