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  Home > Free information > Macrobiotics > Recipes > Steamed Vegetables

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Macrobiotic Steamed Vegetables

steamed vegetables

Steaming vegetables is a healthy cooking style as the steam is cooler than boiling water (see below), reducing the risk of harming fragile nutrients. In addition we lose less water-soluble nutrients when steaming compared to boiling.

Steaming is an easy option as all we do is put vegetables into a bamboo steamer and place on top of a pot we might be using to cook a soup or stew.

You can steam any vegetables. This macrobiotic recipe is an example that I enjoy.

This dish adds more wood energy in terms of the five elements and has a yang component compared to raw foods. This can help us feel more up, light and refreshed.


3 ½ oz or 100g broccoli cut into mouth sized pieces.

3 ½ oz or 100g cauliflower cut into mouth sized pieces

2 tbsp tahini or nut butter

1 tbsp of sesame seeds (black sesame seeds create a greater visual contrast)

Place the vegetables into the steamer, put the steamer on top of a pot of boiling water. Steam for 2 minutes and look at the broccoli. It will be ready when it has turned a darker green. Look carefully at the stalks and branches. The broccoli will be crunchy. Cook longer if you prefer it to be soft.

Pour over the tahini or nut butter. I use a creamy light tahini that is runny. If the tahini or nut butter is thick, dilute in water to make a sauce. Sprinkle sesame seeds over.


You can mix in sauerkraut instead of tahini for a more sour taste and to introduce a fermented food with healthy bacteria.

Add finely chopped raw red pepper for more colour.

Sprinkle a little ume vinegar for a sharper, saltier taste.

Add any fresh herbs as desired.

Add finely chopped sea vegetables, such as dulse or wakame.

Click information on cooking classes.

Steam rising from boiling water is 100C or 212F. The steam can be superheated to much higher temperatures, but in the kitchen situation this is highly unlikely, unless you are a disciple of Heston Blumenthal. As the steam then rises from the boiling water it mixes with the ambient air reducing its temperature to as low as 80 degrees Centigrade. The heat transfer to the vegetables is slow compared to boiling water, making steaming a gentle way to cook.

Simon can help you with macrobiotic cooking classes so you can learn new skills and ways to create your own macrobiotic diet.

steamed vegetables

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