healthy diet recipe steamed vegetables

Steamed Vegetables

By Stephen T. Sinatra, M.D., F.A.C.C., F.A.C.N., C.N.S., C.B.T.

In this video, my son, Step, and I prepare one of the simplest and most healthy dishes I know of – steamed vegetables. While you can steam almost any kind of vegetable, I chose cruciferous veggies and leafy greens for this recipe because of the immense health benefits they can provide!

Cruciferous vegetables like broccoli, cauliflower and Brussels sprouts, and leafy greens like kale and Swiss chard are loaded with cancer-fighting compounds, and they are high in Vitamins K, A and C. Full of phytonutrients and fiber, they also help us detoxify our bodies. Additionally, steamed vegetables are not only low in calories, but are low-glycemic, which makes them a great dietary choice for prevention of diabetes, obesity and heart disease!

Whether as a main dish or a side, steamed veggies are a must with any meal! Be sure to use organic produce when possible, especially with leafy greens, bell peppers, carrots, green beans, and summer squash, which tend to be highest in pesticides. Bon appetit!

*Choose organic produce whenever possible*

  • Broccoli
  • Cauliflower
  • Kale
  • Swiss chard
  • Brussels sprouts
  • 1-3 cloves garlic, chopped
  • Extra virgin olive oil, to taste
  • Sea salt and pepper
  • Lemon juice (optional)

To prepare the vegetables, soak them all in water for a few minutes to wash them. Slice cauliflower and broccoli into florets; peel skin off of the stems and slice tender parts of stems into bite-sized rounds. Separate leaves of kale and chard and shred with fingers into bite-sized pieces. Slice ends off of Brussels sprouts. Chop or slice garlic. To steam veggies, add one-inch of water to the bottom of a 3 to 4 quart saucepan, then place vegetables into steamer basket (don’t worry if you don’t have one, just place vegetables in the saucepan). Sprinkle chopped garlic over them, to taste. Put a lid on the pan and steam veggies on high heat for 5-10 minutes (so that they are still bright with color and al dente, i.e. not too soft or mushy). Using a slotted spoon or thongs, transfer veggies to a plate, then drizzle with extra virgin olive oil, adding fresh lemon juice, sea salt (very little if you are concerned about your blood pressure) and pepper, if you like.

Artichoke Salad

© 2012-2014 HeartMD Institute. All rights reserved.

Most Popular