There have been hundreds of diet fads over the years,but healthy eatingcanbe simplified forthe majority of people. Consume more produce,cook at home,and try to make healthy foods flavorful. So why doesn'tmost of the US population reach the recommended dailyfruit and vegetable intake? Even though studies show thata variety of produce is key to cardiovascular disease and cancer prevention, systematic challenges and daily lifechallenges oftenmake healthy habits overwhelming. On the bright side,cookingwith theAnova's Precision® Ovenandsteam is one way toenhance food'snutritional content.
Steam Cooking And Produce
You’ve always been told to eat colorfully because there’s solid evidence that fruits and vegetables can help to preventmany chronic diseases. But it’s not simply applesand kale keeping you healthy;it’s the phytochemical inside. For your body to access these beneficial compounds, studies have found that cooking with steam may actually boost nutritional value. An American Journal of Clinical Nutrition studyshared that women whofollowed a standard nutrition diet vs. raw food diet actually absorbed more beta-carotene, even though those on the raw food diet generally ate more foodswith beta-carotene. Another study found that most cooking methods (boiling, baking, etc.) can break down tissues
and destroy antioxidantsinproduce. While each variety is different, the study found that,
on average, boilingknocked vegetables' polyphenol levels down by nearly 40%. The good news? Steaming increased the polyphenol average content by over 50%. Steaming's gentle heat can help your bodydigest and absorb better than some raw versions. Veggies should stay tender and keep texture (i.e. they shouldn’t fall apart, except produce like tomatoes). TheAnova Precision® Oven makes overcookingnearly impossibleby pairing sous vide mode with steam and a perforated pan so veggies don’t drown. It’s also worth noting that some veggies are more bioavailable when paired with a fat, so drizzling olive oil is a great starting point.
5 Vegetables to Cook with Steam
- Tomatoes: Cooked tomatoes have significantly higher levels of lycopene vs raw tomatoes.
- Asparagus: Cooking asparagus boosts antioxidant activity by 16-25%, while also increasing phenolic acid (associated with a reduced risk of cancer). Use theAsparagus 101 guide and add your own seasoning spin.
- Celery: Cooking celery boosts antioxidant capacity. Try this Thanksgiving Sheet Pan recipe using the Anova Precision® Oven.
- Carrots: Cooking carrots boosts beta-carotene levels, which isimportant forthe immune system. When carrots are cooked with less water (like in steaming), it significantly increases the bioavailability of beta-carotene.Try these glazed carrots to get started!
- Green Beans: Besides boosting antioxidant levels when cooked, steaming green beans may be especially helpful in reducing cholesterol. Make these simple green beans tonight.
Steam Cooking with Meat and Poultry
Beyond the importance of cooking meat and poultry to reduce food-borne illnesses,preparing these foods helps denature the proteinsto make them more digestible. How often have you had a terribly dry chicken breast or tough, overcooked steak, then coated it with sauce to make it taste better? Since temperature control and steam injection improves tenderness (a marker that highly impacts consumer acceptability with meats),precise cooking also opens the door to higher acceptability of ‘healthier,’ lower saturated fat cuts. In fact, Harvard Medical School recommends steaming as a cooking method for a healthy diet.
Preparingmeat at extremely high temperatures can increase disease risk due to the formation of compounds, but so can cooking for long periods using methods that cause nutrient loss. Cooking with steam plusa quick roast or sear to finishcan helpminimize nutrient loss and the amount of those harmful compounds. Studies show that moist heat at low temperatures likein the Anova Precision® Oven
withSous Vide Modeandsteam reduces the formation of compounds known as HCA’s and PAH’s. These are the harmful compoundsthat cancontribute to disease,most often formed in problematic quantities when compounds in meat are exposed to the high temperaturesthrough grilling. As traditional sous vide cooking allows for precision, the ability todeliver a tender, even piece of meancreates a more delicious and nutritious end product withbetter nutrient retention. A longer cooking time at a lower temperature reduces damage to heat sensitive beneficial compounds, while also reducing cooking loss but increasing collagen solubility.
Steaming For Healthy Eating
Studies show that steam cooking increases the bioavailability of chronic disease-preventing nutrients in produce andreduces the formation of harmful compounds in meat while providing tender, juicy end results. Until now, steaming has been a bit of an unpredictable method with little control. TheAnova's Precision® Ovenenablesexact temperature and steam percentage controlfor perfectly cooked recipes that retain nutrients and makedelicious meals.
People will eat what tastes good, and controlled steaminjection makesflavorful disheseasier. Get started with steamby visitingAnova’s recipe library!
Carlene Thomas, RDN Dietitian Nutritionist, Food & Beverage Photography/Videography @OhCarlene
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