If you’re pressed for time but still want to prepare healthy, South Beach Diet-friendly meals, we have an easy technique. Instead of roasting and sautéing vegetables, try steaming them instead. This cooking method is delightfully simple, incredibly speedy, and especially healthy because more nutrients are retained (compared with other cooking methods). Plus, steaming brings out the natural flavor of your veggies. If you've never steamed vegetables before, here are two ways to master this technique.

On the Stovetop:

1. Add one or two inches of water to a large pot and bring to a boil over high heat.
2. Prepare your vegetables for cooking: After washing thoroughly, cut them into equal-sized pieces to ensure even cooking.
3. Place your steaming basket (a specially designed tool that fits inside a pot and holds food just above the surface of the water) in the pot of water. Or use a bamboo steamer, which sits above steaming water
4. Add vegetables and cover.
5. Cook until vegetables reach the desired texture. In general, most vegetables require only one or two minutes of steaming, since steam is even hotter than boiling water. If you like your veggies tender, cook a little longer; if you prefer crunchy veggies, cook for a shorter period. Be careful not to overcook, or you'll end up with mushy vegetables.
6. Carefully remove the lid (remember, the steam can burn your hands!) and take the vegetables out of the basket. Serve them immediately with a South Beach Diet–friendly sauce or seasoning, including lemon juice and any spice (that doesn't contain added sugar) or with fresh chopped herbs, such as parsley or basil.

In the Microwave:

1. Prepare your vegetables for cooking: After washing thoroughly, cut vegetables into equal-sized pieces to ensure even cooking.
2. If you have the plastic bags made especially for microwave steaming, follow the directions on the box; otherwise place vegetables in a large, microwave-safe bowl (a glass bowl, for example) and follow the rest of the steps below.
3. Add water to cover your vegetables — the water should be shallow in the bowl.
4. Cover the bowl with microwave-safe plastic wrap and fold back in one spot to allow steam to vent.
5. Microwave on high for four to eight minutes (depending on the thickness of the vegetables) or until your veggies reach the desired texture. Serve with a South Beach Diet–recommended sauce or seasoning.

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