Section
Steaming essentials
N°01
Use only a small amount of water
Just enough to produce gentle steam.
N°02
Gentle simmer
Not a rolling boil.
N°03
Keep the lid on
Traps steam and locks in nutrients.
N°04
Aim for tender-crisp
Bright, vibrant and still with a slight bite.
N°05
Cut into similar sizes
Helps everything cook evenly.
N°06
Tougher veg first
Add to the bottom tier first — it needs longer.
Section
Bottom tier (longest cooking) — root & dense veg
| Vegetable | Approx. time |
|---|---|
| Beetroot (small cubes) | 15–20 mins |
| Carrots (sliced) | 6–8 mins |
| Carrots (whole batons) | 10–12 mins |
| Sweet potato cubes | 10–15 mins |
| Butternut squash | 10–15 mins |
| Parsnips | 8–10 mins |
| New potatoes | 15–20 mins |
| Turnip / swede | 12–15 mins |
Section
Middle tier (medium cooking) — firmer greens & mixed veg
| Vegetable | Approx. time |
|---|---|
| Green beans | 4–6 mins |
| Broccoli florets | 4–5 mins |
| Cauliflower florets | 5–7 mins |
| Brussels sprouts | 6–8 mins |
| Cabbage | 4–6 mins |
| Asparagus | 4–5 mins |
| Sugar snap peas | 2–3 mins |
| Mange tout | 2–3 mins |
Section
Top tier (fastest cooking) — delicate greens & quick-cook veg
| Vegetable | Approx. time |
|---|---|
| Spinach | 1–2 mins |
| Kale | 3–5 mins |
| Courgette | 3–4 mins |
| Pak choi | 2–4 mins |
| Peppers | 3–5 mins |
| Mushrooms | 4–5 mins |
| Tenderstem broccoli | 3–5 mins |
| Frozen peas | 2–3 mins |
Section
Best practice for nutrient retention — avoid
- Overcooking until dull and mushy
- Large amounts of boiling water
- Reheating vegetables multiple times
Section
Aim for
- Bright colour
- Slight bite
- Fresh flavour
- Gentle steaming
Section
Simple meal idea — nourishing steamed bowl
Steamed broccoli, carrots, kale, lentils or butter beans, olive oil, pumpkin seeds, lemon juice, sea salt & herbs. Simple, nutrient-dense and easy to digest.
Steaming notes
These times are a guide. Adjust slightly based on size, freshness and your preference. Check doneness by piercing with a fork — vegetables should be tender but still firm.
"Be kind. Be patient. Be proud of every small step. You've got this."