If you want to know how to steam vegetables to maintain their delicious taste, texture and high nutrient content then this guide will help you. How to steam vegetables provides simple step by step guide that are suitable for beginners and novice cooks.

For optimal health it is important to try and eat at least 5 pieces of fruit and vegetables of different colors each day http://www.kelloggs.co.uk/health/lifestyle/nutrition/fruitandvegetables.aspx. [[Vegetables] are bursting with many nutrients. They are low in calories and fat and provide very high levels of Vitamin C, and Vitamin K, as well as high levels of folate, fibre, Vitamin A and the B vitamins http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9. Vegetables provide many [[health] benefits including their role as an anticancer agent targeted to bladder, prostate, lung, colon and ovarian cancers http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9. The green cruciferous vegetable is also thought to be protective against heart disease, cataracts, sun damage and help promote strong bones http://www.whfoods.com/genpage.php?tname=foodspice&dbid=9#healthbenefits.

Steaming is a great way to prepare vegetables as it preserves many of the key nutrients contained within the vegetable. In order to steam vegetables you will need certain pieces of equipment. Some vegetables need some minor preparation. Thereafter the actual process of steaming is quick and simple if you follow the steps below.

• Don't worry if you don't have a specialty pot with a steaming insert. While these are nice, there are perfectly acceptable alternatives:

1. Steamer basket
   • You can use a steamer basket placed inside any pot with a tight fitting lid. These are convenient because they fold up when not in use, and the basket itself is adaptable to different pot sizes.Center Point Healing: Cooking Methods
2. Metal colander
   • A metal colander can be used as a substitute for a steamer basket.Saphris' Salad: MG's Steaming Method (March 10, 2008)
   1. A footed colander works best, so it will rest securely on the base of the pot, and still keep the vegetables out of the water.University of Mississippi: Cooking With Fresh Vegetables
   2. If you don't have a footed colander, you'll need to balance the handles of the colander over the edges of the pot. This means you won't get a tight seal when you put the lid on the pot so steam will escape, which will lengthen the cooking time.

• The procedures for steaming vegetables are the same, no matter which vegetable you're cooking. When preparing a melange of several vegetables, add them in stages.Big Oven: Crossroad Farms Steamed Vegetables Start the longest cooking vegetables first, and add the others during the cooking process, so that each will cook for the appropriate amount of time.

1. Select a pot large enough for the vegetables you're preparing.
2. Place steamer insert, basket or colander in the pot.
3. Add about two inches of water to the pot, making sure you don't go above the bottom of basket.Family Fun: Get Steamed
4. Add the vegetables to the basket.
5. Bring the water to a boil.
6. Cover the pot.
7. Reduce the heat to medium low, keeping the water at a gentle boil.University of Maine: Carrots
8. Continue to cook for 5-25 minutes, depending on the vegetables you're cooking.Center Point Healing: Cooking Methods
9. Be careful when you remove the basket. It will be hot, so make sure you use potholders.
10. If you're not serving the vegetables right away, run cool water over them to stop the cooking. You can reheat them before serving by heating them briefly in boiling water.BBC: Cooks Guide: Steaming and Boiling

• Cut the vegetables into even sized pieces -- the smaller the pieces the quicker they'll cook.BBC: Cooks Guide: Steaming and Boiling Cooking time also varies based upon the density of the vegetable. Leafy greens will cook quickly, while root vegetables may take up to 25 minutes.Center Point Healing: Cooking Methods Here are some general guidelines for how long to cook vegetables after you've covered the pot:
  • Asparagus: Snap off woody ends, and steam for 2-5 minutes.The Veggie Table: How to Steam Asparagus
  • Broccoli and cauliflower: Cut into serving size pieces, steam for 5 - 7 minutes.Family Fun: Get Steamed
  • Brussels sprouts: Remove the outer leaves, steam for 5 - 7 minutes.Family Fun: Get Steamed
  • Carrots: Peel and slice into pieces about 1/4" thick, then steam for 8-10 minutes.University of Maine: Carrots
  • Green beans: Snap off ends, and steam for about 5 minutes.Food Network: Steam-Sauteed Green Beans with Almonds and Parsley
  • Leafy green vegetables, such as spinach or swiss chard: Rinse thoroughly, and steam for 3 - 5 minutes.Family Fun: Get Steamed
  • Peas: Peas take about 4 minutes.I Found Happy: Angel Hair with Peas and Pancetta (June 3, 2008)
  • Zucchini: Steam sliced zucchini for 5 - 10 minutes. Epicurious.com: Zucchini with Lemon-Basil Dressing Recipe at Epicurious.com Recipezaar: Steamed Summer Squash in Butter

• A bamboo steamer is designed to fit inside a wok, rather than a pot.

1. When using a bamboo steamer, clean up is easier if you place cabbage leaves or parchment paper under the food you're steaming.
2. Most bamboo steamers are designed to be stackable, allowing several foods to be cooked at the same time.Chowhound: in a Bamboo Steamer (November 20, 2006)
   1. Place the food with the longest cooking time in the bottom steamer, but don't cover it with a lid.
   2. The next longest food should go in the middle layer, and food that requires more gentle cooking can be placed in a third steamer on top.
3. Cover the top steamer with its lid, and proceed with the general steaming instructions given above.

• NOTE: Bamboo can pick up flavors, so its a good idea to keep separate steamers for vegetables, meat and seafood.Fantes: Steamers

• A potential problem with steaming comes from the fact that you use so little liquid with this method of cooking.Fantes: Steamers If the phone rings, or you're easily distracted, the water may may boil away and you'll be left with burned vegetables and a ruined pot. There's a simple trick you can use to let you know the water's getting low:

1. Place a few marbles in the water, under the steamer basket, when you fill the pot.Google Books: Prevention's The Healthy Cook
2. If the water level gets too low, the marbles will start bouncing against the bottom of the pan, and the noise will alert you to the problem.

1. You can steam in liquids other than water--beer, wine, and broth will all add a savory flavor to you vegetables.BBC: Cooks Guide: Steaming and Boiling

2. Seasonings and herbs added to the water will flavor them as well.The New York Times: Full Steam Aside (April 2, 1995)

1. Season steamed vegetables with olive, sesame oil, soy sauce or lemon juiceCenter Point Healing: Cooking Methods

2. Aioli, or garlic mayonnaise is a nice accompaniment to steamed vegetables.Epicurious.com: Steamed Vegetables and Aioli

3. A low-fat dressing can be a healthy way to accent steamed vegetables without adding extra fat or calories.Recipezaar: Steamed Vegetable Platter With Lemon Garlic Dressing