1. Lock in More Nutrients

Experimental data shows that:

• The retention rate of beta-carotene in vegetables such as carrots/spinach is as high as 87%
• The retention rate of sulforaphane, a cancer-preventive substance in cruciferous vegetables such as broccoli, is over 94%

Compared to stir-frying, which loses 20-40% of nutrients, steaming can retain vitamins and minerals to the greatest extent.

2. Low Oil, Low Calories

Only 5ml of cooking oil (about 1 teaspoon) is needed for the whole process, and the calories are reduced by more than 50% compared to regular stir-frying. It is especially suitable for fitness enthusiasts and people who need to control their weight.

3. Super Easy to Operate

No complicated cooking skills are required, and it takes less than 15 minutes from preparation to completion. Even kitchen novices can easily master it, and it is truly “something anyone can do”.

✅ Top Ingredients:

kale, carrot tops, Chinese aster, long beans, morning glory

✅ Advanced Options:

lettuce leaves, sweet potato leaves, pumpkin flowers, locust flowers, elm buds

⚠️ Ingredients to be Used with Caution:

Cucumbers/tomatoes with high water content (easily form lumps when steamed)

Bamboo shoots/asparagus with coarse fiber (need to be pre-processed)

1. Tips for Controlling Water:

After washing, let the vegetables dry for 2 hours, or use kitchen paper to absorb surface moisture. The moisture content should be controlled to a state where you cannot squeeze out any water by hand.

2. Breading Technique:

Add the flour in portions, about 25g per 100g of vegetables. Prefer wholemeal flour, corn flour and other coarse grain flour, which are three times higher in dietary fibre.

3. Key Points of Steaming:

• Add the steamer after the water has boiled
• Keep it on medium-high heat
• The layer should be no more than 3cm thick
• The timer should be accurate to the minute

Basic:

2 tbsp balsamic vinegar + 1 tbsp light soy sauce + ½ tbsp sesame oil + minced garlic

Sichuan:

1 tbsp oil-fried chili + ½ tbsp Sichuan peppercorn oil + 1 tbsp chopped peanuts

Mediterranean:

lemon juice + olive oil + black pepper + chopped parsley

Thai:

fish sauce + lime juice + bird’s eye chilli + coconut sugar

A: We recommend using a bamboo steamer or brushing the basket with a little oil. For a stainless steel steamer, we recommend lining it with baking paper.

A: Steamed food can be stored in the refrigerator for up to 3 days. Reheat for 2 minutes before serving. We recommend preparing any unfinished food within 24 hours.

A: You can use chickpea flour or brown rice flour as a substitute, adjusting the ratio to 1:0.8.

1. Pairing Suggestions:

Steamed vegetables + multigrain rice + soy milk = a complete and nutritious meal

Avoid vegan steamed dishes for three consecutive days. It is recommended to alternate with fish/soy products

2. Special Population Attention:

People with thyroid disease should be cautious with cruciferous vegetables

Gout patients should avoid high purine ingredients such as mushrooms

A study by the U.S. Department of Agriculture showed that steaming retains 76% more vitamin K in leafy greens than boiling. The Dietary Guidelines for Chinese Residents states that the recommended intake of vegetables per person per day is 300-500g, and steamed vegetables can meet 40% of this requirement.

This spring, why not try steamed vegetables to open up a new way of eating healthily? Whether you’re an office worker trying to control your weight or a senior citizen who needs to supplement your diet with fibre, this way of eating that takes into account both nutrition and taste is worth adding to your daily menu. Get your steamer ready and start your low-fat and delicious journey!