By | November 27, 2015

~ Waterless Mediterranean Vegetables ~

Vegetable is such an important food to the human body, I could not help it but to have done a little research, reading up on them lately. Here are some facts in brief that I wish to share, I hope you will find useful.

How much vegetables should we consume daily?

According to the World Health Organisation’s latest recommendation updated in 2015, a healthy diet for an adult contains at least 400 grams (5 portions) of fruits and vegetables in a day.

There should be 5 different types of fruits and vegetables included in the portions rather than the same type in all portions. Different types of fruits and vegetables contain a combination of nutrients, minerals and vitamins essential to our body. The more the colour ranges of fruits and vegetables, the wider the nutritional categories consumed. Hence, knowing the nutritional values and consuming a wide variety of fruits and vegetables are important for a healthy living.

The amount in a portion varies in children based on age and activity levels. As such, I always prepare with my own judgement for my child based on her intake ability in an overall meal which varies from time to time. I believe every growing child has different appetite level, it is almost impossible to set a standard amount for children. As long as my child has a healthy BMI and pass motion daily without signs of constipation, I consider her doing fine.

Why cook vegetables?

While some vegetables are better to be eaten raw, there are many types of vegetables that are better to be cooked before consumption to make nutrients more bioavailable. Just to name a few, carrots, tomatoes, leafy greens and cruciferous vegetables (click here for definition and list of vegetables under this category).

Carrots contain beta-carotene which is converted into Vitamin A where its antioxidant properties are readily absorbed by the body when cooked.

Tomatoes contains lycopene or red pigments, a phytonutrient which its antioxidant contents are easily available to the body when cooked. Cooking with the skin on increases the amount of lycopene significantly. The fact is that the longer tomatoes are cooked, the better.

Leafy greens contain oxalic acid that blocks iron and calcium from being absorbed by the body. Hence, cooking them is important to reduce the level of oxalic acid in leafy vegetables.

Cruciferous vegetables contain thyroid suppression properties and slow down your metabolism unless you cook them. So, no question asked, these vegetables should be consumed cooked.

How should we cook vegetables to optimise nutrients?

Research shows that different cooking methods, time, temperature and amount of liquid used to cook vegetables are crucial factors to determine the nutrients content in vegetables. The shorter the time used in cooking at a relatively lower temperature and with the least liquid used in cooking, the higher the nutrients retained in vegetables.

Therefore, the ideal vegetables cooking method could well be a rapid waterless method with a relatively lower temperature for optimum nutrients retention. Vegetables cooked the waterless way with their colours remained intact, provide an indication in the level of nutrients retained.

What is Waterless Vegetables Cooking?

Waterless vegetables cooking simply means vegetables cooked with no additional water added in the cooking process.

This method avoids losing of water-soluble vitamins like vitamin B group and vitamin C. On top of waterless vegetables cooking, adding little oil to cooked vegetables increases the body’s ability to absorb oil soluble vitamins like vitamin A, D, E and K. With all these, I have not mentioned minerals in food yet!

What is Waterless Vegetables with AMC? Let’s explore!

Waterless Vegetables with AMC means cooking all vegetables fully automatically, the waterless way, where no additional water is required to cook vegetables. Most if not all the time, minimal liquid from dripping wet vegetables is sufficient to maintain a moist environment within the pot/pan unit throughout the cooking time required. Hence, waterless cooking is possible for optimum vitamins and nutrients retention. The AMC system enables :-

  1. HEALTHY cooking in a 18/10 stainless steel quality made and hygienic pot/pan unit with “Akkutherm” base, a battery like storage base, where quick and even heat distribution during the cooking process with no additional water added.
  2. EFFORTLESS cooking automatically at the temperature below 100°C controlled by the “Sensotherm”, a temperature gauge like the thermometer. The temperature movement is also well displayed through the “Visiotherm”, a built-in temperature display on the knob fastened to the lid.
  3. TIMELY cooking with the duration required pre-set by the no. of minutes on an instruction gadget, “Audiotherm”. It alerts us with beeps when cooking time is over, eliminating over/under-cooking.

Real vegetables taste great even without any seasoning added. I wish you can try these vegetables now. I eat better with vegetables taste in their original flavours and I live better without the need of supplements. Waterless cooked vegetables are simply healthier and tastier. I love my waterless cooked vegetables without seasoning. Would you dare try?

Steamed Mediterranean Vegetables Recipe (Serves 2 adults and a toddler) :

  1. 1 medium Brinjal/Eggplant (sliced into 1cm thick)
  2. 1 medium Courgette/Zucchini (sliced into 1cm thick)
  3. 1 large Tomato (wedged)
  4. 1 medium Yellow Capsicum/Bell Pepper (deseeded & wedged)
  5. 1 medium Red Capsicum/Bell Pepper (deseeded & wedged)
  6. 1 teaspoon dried or fresh Rosemary Flakes
  7. 1 tablespoon of Olive Oil
  8. A pinch of Salt & Black Pepper (optional)

AMC Healthy Cooking Method :

  1. Place all dripping wet vegetables into AMC 28cm 3.0l Pan Unit. Cover pan unit with lid.
  2. Turn on Navigenio to automatic mode, “A”. Turn on Audiotherm, place on lid knob, indicating 80°C or “Carrot Window” and set 5 minutes to cook.
  3. When Audiotherm beeps, turn off both Navigenio & Audiotherm.
  4. Drizzle olive oil and sprinkle rosemary flakes onto vegetables. Add salt and pepper to taste (if preferred).

Tips :

  1. Different types of vegetables require different amount of time preset (often by minutes) on Audiotherm for automatic cooking. It all depends on your desired texture and likeness. If you have any young toddlers or children who prefers softer textured food, you might want to cook the vegetables a couple of minutes longer. It does make a different!
  2. The secret of cooking vegetables the waterless way is to ensure that your vegetables are dripping wet. If your vegetables appeared dry or you have a huge load of vegetables, you may add 20ml to 30ml of water. Only minimal liquid, sufficient to maintain a moist environment within the Pot/Pan unit throughout the cooking time is required.
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Lid on at all times.


Audiotherm placed on lid knob and pre-set with the no. of minutes required to cook vegetables.


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Steamed Broccoli with Shimeiji mushrooms with an Easy Quick Lid on automatic mode, “Steam Window”, for 4 minutes at a perfect temperature of 97°C, in an AMC 20cm Shallow Unit. Drizzled with olive oil for a dose of good fat!

24 Aug 2017 : Oriental Mixed vegetables cooked in 4 minutes with an Easy Quick Lid (Steam Window + 4 Minutes), drizzled with sesame oil and garnished with toasted black & white sesame seeds.

1 Sept 2017 : Waterless Mixed Vegetables topped with Toasted Pumpkin & Sunflower Seeds & Olive Oil, cooked with Easy Quick Lid (Steam Window + 5 Minutes).

13 Sep 2017 : Stir-fried Xiao Bai Chye w Carrot Strips, cooked with Classic Lid (Carrot Window + 1 minute).

14 Sep 2017 : Stir-fried Spinach (Phuay Leng) w Goji Berries, cooked with Classic Lid for 20 seconds (Carrot Window + P).

11 Oct 2017 : Stir-fried Bok Choy (Xiao Bai Chye), cooked with Classic Lid for 1 minute (Carrot Window + 1 Minute).

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31 Jan 2019 : Stir-fried Hydroponic Endives, cooked with Classic Lid for 1 minute (Carrot Window + 1 Minute).

17 July 2019 : Steamed Ladies Fingers, cooked with Classic Lid for 1 minute (Carrot Window + 1 minute). The natural sweetness is so good you do not need to burden the body with seasoning! I simply served with 1 tablespoon of fried garlic oil.






















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