Steamed Vegetables

By Jessica Campbell, MS, FNTP

I know, I know, this recipe title is about as boring as a documentary on dirt, but I urge you to read on. Steamed vegetables have a bad reputation because the industrial revolution gave birth to limp, canned veggies and health foodists swore by their flavorless mounds of pulp. I assure you my steamed vegetables are none of those things.

This week I was short on time so I pulled out the steamer and quickly threw in a handful of random vegetables. A sweet potato, some cauliflower, and collards. I closed the lid and let the stove prepare my food while I tidied up the house. 10 minutes later, the veggies were soft and I had a nice warm lunch.

The trick is you have to add a healthy fat. Of course steamed vegetables by themselves are not enticing, but add a pinch of sea salt and a spoonful of grass fed butter, and they become glorious!

I sprinkled mine with a dash of cinnamon which always reminds of comfort food. Cinnamon can actually make you feel satiated, and I was plenty satisfied with my warm, buttered veggies.

Always add enough healthy fat to slow down the absorption rate of the carbs. Without butter, these veggies will turn right into glucose and can act like a sugar rush in your system. So, not only is that butter delicious, but it makes vegetables more healthy!

Steamed Vegetables

  1. Rough chop a few vegetables about the same size and set them in the steamer basket.
  2. Fill it up 1 inch high with water, cover, and set it on high.
  3. Bring the water to a boil and set the basket in the pot.
  4. Turn down to medium and crack the lid a bit if there is no hole for steam to escape.
  5. Soft vegetables like broccoli, greens, cauliflower or zucchini steam for about 3 minutes
  6. Tubers like potatoes, sweet potato, or pumpkin may take up to 10 minutes until tender.
  7. Cover with sea salt, a sprinkle of cinnamon or paprika, and a spoonful of real butter.

What is your favorite vegetable combination to throw into the steamer? Try to choose a wide rainbow of colors for their unique nutritional benefits and be creative. A warm lunch is less than the 15 minutes away...