152 // 153 The Science of Vegetables and Fruits

DATA The Process of

How it works
Food is positioned above
water rather than in it, and
heat is transferred to the
STEAMING
food via steam.
Best for During steaming water is boiled
Vegetables; fish steaks and
fillets; boneless chicken continuously, causing it to vaporize into
breasts and small poultry;
tender loin and leg meat cuts.
steam, which then rises in the pan and
What to consider
transfers heat to the food above.
If using a steamer with more
than one tier, place meat or fish Steaming is one of the healthiest
on the bottom tier to avoid
cooking methods. As food is not Cut the vegetables into
dripping onto food below.
similar-sized pieces to
immersed in water, nutrients that ensure even cooking.
can leach into water are preserved
and food cooks without the need for
fats. This energy-efficient method

14%
of broccoli’s vitamin C
is lost with steaming,
compared to 54 percent
with boiling.
STEAM CYCLE
STEAMING USES MINIM AL
WATER AS R I SI NG ST EAM
C ONDENSES B ACK IN TO
DR OPL ETS
LATENT HEAT
BUBBLES OF STEAM
RELEASE ENERGY, OR
HEAT, WHEN THEY TURN
BACK INTO LIQUID WATER
DROPLETS.
uses only a small amount of water.
Water expands enormously when it
turns to steam, and contains energy
called “latent heat”, released when
it strikes the cool food. The diagram
opposite demonstrates the steaming
process, showing how food is cooked
by the circulating steam.
KNOW THE DIFFERENCE
Steamed
Food cooked via steam convection.
Cooking time: Slightly
longer than with boiling.
Flavor and texture:
Preserves sweetness and
texture of food.
Nutrients: Holds
vitamins and minerals
well.
Bring the water to a boil. This will ensure that
enough steam is produced for even heat
distribution. When the water boils, the
molecules have enough energy to break
free as bubbles of steam.
#2
Boiled
Cooks directly in boiling water.
Cooking time: Direct
#1
contact with water
transfers heat quickly, Heat a small amount
speeding cooking times.
of water—about 1in
(2.5cm)—in the bottom
Flavor and texture:
May be lost on delicate pan of a steamer. When
foods. Suits robust foods heated, the movement
such as potatoes. of water molecules
quickens, energy
increases, and the
Nutrients: Nutrients
can seep into water. water temperature
rises to 212°F (100°C).