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Steamed Vegetables


by Marla Murphy December 31, 2014

There is so many easy and quick ways to make delicious dishes but half the battle is learning how to cook them properly! When I first got a steamer it sat in our pantry for about a year until one day my husband asked, “Do we have one of those steamer thingys”? And our dinner routine has never been the same! It took us a fair amount of eating overly steamed vegetables at dinner to finally get it right but once we did it was golden! Just like my chicken recipe from yesterday these steamed vegetables are a staple on our weekly menu because the variety of combinations is endless. First you start by choosing what vegetables you want to use:
  • Artichokes: Steam whole for 25-40 minutes
  • Asparagus: Steam whole spears for 4-7 minutes
  • Snap Peas: Steam whole 3-5 minutes
  • Broccoli: Steam florets for 3-5 minutes
  • Brussels Sprouts: Steam whole for 6-12 minutes depending on size (8 minutes works best for me)!
  • Cabbage: Whole head, quartered steam for 10-15 minutes
  • Carrots: Steam baby carrots for 5-7 minutes
  • Cauliflower: Steam florets for 4-5 minutes
  • Celery: Steam for 3-5 minutes (I like to add celery to my broccoli steamer for added crunch)
  • Eggplant: Steam 1 inch cubed eggplant for 8-10 minutes
 Cooking Directions:
  1. When fill a pot ¼ or 1/3 of the way full. You want to keep the water underneath the steamer you will place in the pot. If the water is touching the veggies they will come out over cooked and soggy since you are technically boiling them.
  2. Once you have the water in the pot, place the steamer insert inside the pot and put the pot on the stove, get the water to a boil and then place your veggies in the steamer insert and cover. Steam the veggies for the necessary time listed above.
  3. When vegetables are finished, remove the steamer insert from the pot and drain.
  4. Place in a bowl and pour a small amount of olive oil (depending on the amount of vegetables you cooked) mix and season with your favorite seasonings and serve hot!

The seasonings for vegetables are also endless so do not be afraid to try new ones or mix different flavors together. When clients tell me they don’t like vegetables my next question is usually ‘well how to do cook and season them’? I find most often people don’t give vegetables a fair enough shot. If you didn’t like raw vegetables you can steam, roast or sauté them. If you don’t like them plain add a splash of soy sauce or teriyaki sauce and try a variety of seasonings before you write them off!!! Vegetables are a MAJOR key to living a healthy lifestyle; they are super low calorie, have tons of nutrition and fiber and are very filling!! So make sure you are fully reaping the benefits! Now on to today’s recipe! 

Steamed Vegetables
Serves 4
Prep Time: 5 min 
Ingredients
  • 2 cups of broccoli florets
  • 1 cup of carrots, peeled and cut
  • 1-2 stocks of celery, peeled and cut
  • 1/2 tablespoon of extra virgin olive oil
  • Salt & peper to taste
  • Dash of garlic powder or onion powder (or both) to taste
Instructions
  1. 1. When fill a pot ¼ or 1/3 of the way full. You want to keep the water underneath the steamer you will place in the pot. If the water is touching the veggies they will come out over cooked and soggy since you are technically boiling them.
  2. 2. Once you have the water in the pot, place the steamer insert inside the pot and put the pot on the stove, get the water to a boil and then place your veggies in the steamer insert and steam for the necessary time.
  3. 3. When finished remove the steamer insert from the pot and drain.
  4. 4. Place in a bowl and pour a small amount of olive oil (depending on the amount of vegetables you cooked) mix and season with your favorite seasonings and serve hot!
Notes
  1. *Steamed vegetables are best when fresh so I recommend making them every night (they only take a few minutes) so to cut down on prep time I usually purchase organic precut vegetables at Whole Foods, I know this can be pricey but the convenience factor helps me stick to my healthy lifestyle and reduces time/mess in the kitchen. If you would like to cut your own vegetables I recommend buying in bulk and once per week clean and cut up all the vegetables so they are ready to go during the week. Work Smarter Not Harder!
calories: 41
fat: 2g
protein: 2g
carbs: 6g

 

IMG_8855 Big shout out to my Momma for buying me these awesome trays for Christmas - the blog is loving them :) IMG_8858 IMG_8866

Are you a fan of steaming vegetables? If so what are your favorite seasonings and methods for steaming?  Love,  Marla


Marla Murphy
Marla Murphy

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