Recently, the very popular "steamed dish" is really highly recommended for everyone to try ~
Image source: screenshot of a social platform
Steamed vegetables are originally a famous dish in Henan, and Henan people have turned steamed dishes into "provincial dishes" in Henan Province in line with the principle of "all dishes can be steamed". In fact, not only Henan, but also Shaanxi, Hubei, Hunan, Sichuan and other places have always had the tradition of eating steamed vegetables.
Spring steamed locust flowers, steamed elm money, steamed camelin, steamed noodle vegetables, steamed sesame leaves; Steamed spinach, steamed amaranth, steamed artemisia, steamed bitter chrysanthemum, steamed wattle, steamed dandelion in summer; Autumn steamed shredded carrots, steamed shredded potatoes, steamed celery leaves, steamed lettuce leaves, steamed sweet potato leaves, steamed purple cabbage leaves...
Steamed vegetables are not only varied, colorful, delicious and delicious, but more importantly, they are also very healthy and nutritious.
Steamed vegetables, really good nutrition!
1 Nutrient retention is fairly complete
The processing form of steamed vegetables determines that it is a low-temperature (relative stir-frying, frying, roasting, etc.) cooking with water as the heating medium. Low temperatures help protect heat-sensitive nutrients in dishes.
Moreover, compared to boiling, steamed dishes are usually in the confined space of the steamer, and may be served on a plate, even if nutrients are released during the steaming process, they will not all dissolve into the water and be discarded. The operation of wrapping noodles in northern steamed vegetables is even more the nutrients in the juice of the vegetable soup released, which are also absorbed by the flour, and then eaten by us. It can be seen that the degree of nutrient retention of steamed vegetables is high.
Studies have shown that the vitamin C retention rate of steamed vegetables can be as high as 90%, much higher than that of boiled vegetables (about 60%). Moreover, not only is the retention rate of water-soluble nutrients like vitamin C higher, even for fat-soluble nutrients such as carotene, the retention rate of steamed vegetables is higher than that of fried shredded carrots, which is probably due to the flouring of the outer layer of steamed shredded carrots, which blocks the destruction of carotene by high temperature and oxygen.
Image source: Lower Kitchen
2. No oil, less salt, lower lipid and lower blood pressure
Steamed vegetables completely avoid the problem of stir-frying and frying with more oil. Even dipping sauces that flavor steamed dishes often use less fat than stir-frying oil. Of course, if it is a method of stir-frying after steaming, the amount of fat may increase. Therefore, friends who want to control blood lipids or prevent obesity are recommended to eat cold steamed vegetables directly.
Since steamed dishes retain the flavor of the ingredients themselves, even if they are used less or do not use salt, soy sauce, etc., they can get a good taste. For example, I especially like to eat steamed locust flowers, steamed cowpea segments, steamed shredded carrots, etc. without dipping any seasonings. To a certain extent, this eliminates the problem of repeated use of salt-containing seasonings such as salt, chicken essence, monosodium glutamate, soy sauce, and oyster sauce when stir-frying, and helps to control blood pressure.
Steamed vegetables overturned? There may be several reasons
The preparation of steamed dishes is very simple:
Vegetables + flour or multigrain flour – steamed – dipped in vinegar and garlic sauce
However, for novices may inevitably have a "rollover" situation, don't miss this kind of food because of one or two rollovers Oh, we summarize some possible reasons for "rollover", you can compare it:
1. The vegetables are not selected properly
Although "everything can be steamed", it does not mean that any kind of dish is delicious. Usually, we will choose some vegetables that have a relatively light taste or come with a little fresh sweetness to steam, such as spinach, oil wheat, artemisia, celery leaves are very good, and onions are not suitable.
In the choice of green leafy vegetables, it is also to choose leaves rather than stems, such as choosing celery leaves instead of celery stalks, choosing artemisia instead of artemisia stalks, etc. Melons with too high moisture content are also not suitable for steaming, and it is easy to "melt water" as soon as they are steamed, such as winter melons, cucumbers, bell peppers, zucchini, etc. If you accidentally choose vegetables that are not suitable for steaming vegetables, the rollover is almost a certain end.
2 Before steaming, the dish is not processed properly
The steps of steaming vegetables seem simple: wash - wrap - steam. But in fact, to be successful in the first time, there are many details to pay attention to. For example, before steaming green leafy vegetables, it is necessary to choose to wash the green leafy vegetables, choose fresh and branched leaves, and it is easier to cover them with powder. Also, before wrapping the noodles, be sure to control the moisture on the vegetable leaves. This is to avoid steamed dishes with too much moisture into lumps. But you don't have to wipe it too dry, otherwise it's hard to coat it with flour.
Some chefs will recommend drizzling a little oil on the leaves and coating them with flour so that the leaves do not stick easily. But in fact, as long as we treat the vegetable leaves in the above way, and then pay attention to the skill of powdering, we can also avoid sticking into lumps.
3. The amount of powder is less/more
Too much flour will make the steamed dishes stick together and have a poor taste; If the amount of powder is too small, the vegetable leaves are in direct contact with steam, which is easy to yellow and soft, which will also affect the effect of the finished product. Therefore, when coating flour, we must follow the principle of "a small amount and many times", and use the technique of stirring to evenly wrap the vegetable leaves and shreds with a thin layer of ordinary flour or corn flour, so that you can not see a large leaf surface but can see the color of the vegetables.
4 After steaming for a long time, the lid was not opened immediately after opening the pot
Steamed dishes must be steamed over high heat throughout the process, and the steaming time must be accurate. Put the mixed vegetables into the steamer, pay attention to flattening, and it is best to spread a thin layer, not too thick, otherwise it is not easy to steam. Leafy vegetables can generally be steamed for 4~5 minutes after steaming on high heat, and shredded carrots and shredded potatoes can be extended for 1~2 minutes.
It should be noted that when the time comes, you should immediately turn off the heat and get out of the pot to prevent steam water from flowing back to wet the steamed vegetables after turning off the heat; After coming out of the pot, it is best to shake the steamed vegetables with chopsticks in time and let them cool, so as to prevent lumps from forming in the process of cooling.
Steam shredded carrots. Image source: Lower Kitchen
P.S. Super easy to get started, super fool steamed dish recipe
Steamed cowpeas
Cowpeas are easy to wash, and it is not easy to cause the wrapping of noodles to become a lump because of unclean water control, the taste is slightly sweet after steaming, and it is delicious whether it is dipped in juice or not, and it should be quite suitable for Xiaobai's steamed dish.
Steps:
Cowpeas are washed, cut into sections, and controlled with water;
Beat in two eggs and mix well;
Sprinkle in corn flour in 3 times and mix well;
Spread the mixed cowpea segments in a steamer and steam for 12~15 minutes on high heat;
Open the pan, take out and let cool, shake off.
For a more delicious meal, mix a simple sauce with garlic puree, vinegar, salt, sesame oil and millet spicy sauce into a cool cowpea segment.
Steam shredded carrots
Carrots are rich in carotenoids, and dietary fiber is also very rich, often steamed to supplement vitamin A, prevent dry eye disease, night blindness has helped. Moreover, carrots are very resistant to storage, and when you buy too much and have no time to eat, you can completely steam and eat, both as a meal and as a dish, delicious and nutritious, and can be consumed quickly.
Steps:
Wash the carrots, peel and rub the silk (pay attention to the silk not to be too fine);
Soak shredded carrots in water for 5 minutes, the purpose is to allow shredded carrots to fully absorb water, make them more supportive, and be conducive to uniform hanging powder;
Control dry soaked shredded carrots;
Pour in a small spoonful of cooking oil and mix well;
Sprinkle in an appropriate amount of ordinary flour in 3 times, stir well to loosen the roots of the carrots;
Spread the shredded carrots in a steamer and steam for 5 minutes over high heat;
Open the pan, take out and let cool, shake off.
You can also mix a favorite seasoning sauce according to your taste, which is a very eye-catching and delicious dish.
When you come home after work and don't want to cook, but you want to eat healthy, why not have a steamed dish? Vegetables are well prepared and steamed with sweet potatoes, pumpkins, corn and other grains that can be used as staple foods. The only thing to pay attention to is the choice of sauce, a simple vinegar garlic oil sauce is good.
If you want to strengthen nutrition, you can also add a steamed custard to yourself, so that protein, vitamins, dietary fiber, carbohydrates are complete, it is really lazy light, novice gospel, try it today~
Author: Wang Lu is a registered dietitian in China
Review: Nguyen Quang Feng, Deputy Director of Kexin Food and Health Information Exchange Center
Source: Popular Science China