The Benefits of Slow and Steamed Cooking on the Barbecue: A Healthy and Flavorful Tradition from Croatia

When you think of barbecue, you probably imagine meats seared over high flames, sometimes even charred. However, a gentler, time-honored method is gaining popularity: slow steaming, especially embodied in the Croatian culinary tradition of peka. This technique involves cooking food slowly under a tight lid—often a cast-iron bell—surrounded by gentle heat from glowing embers. Beyond its delicious taste, slow steaming offers numerous health benefits while delivering an authentic and convivial cooking experience.

What Is Slow Steaming?

Slow steaming is a cooking method where food is cooked inside a closed container at low temperature, using the steam generated by the food itself along with a small amount of liquid such as olive oil, water, or wine. This sealed environment traps moisture, preventing juices from evaporating and allowing the food to cook in its own natural flavors and tenderness.

In Croatia, the peka (also called sač) perfectly showcases this method. Meat, fish, and vegetables are placed in a deep pan, covered with a heavy cast-iron lid, and then buried under hot embers. The slow, even heat cooks the ingredients gently over several hours, resulting in tender, flavorful dishes.

Nutritional Advantages of Slow Steaming

Unlike high-heat grilling or frying, slow steaming preserves essential nutrients better. Water-soluble vitamins, such as B-complex and vitamin C, which are sensitive to intense heat and oxygen, remain largely intact—up to 90% retention is possible with this method. Minerals like iron, zinc, and magnesium, crucial for many bodily functions, are also better preserved.

This nutrient retention is especially valuable for vulnerable groups including pregnant women, children, and athletes, who have increased micronutrient needs.

A Healthier Alternative with Lower Risks

Traditional high-temperature grilling can produce harmful substances such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which form when meat is charred or fat drips onto flames causing toxic smoke. Slow steaming avoids these risks by maintaining moderate temperatures (around 100–120°C) and preventing direct contact with flames. It also requires little to no added fat, promoting a lighter and less inflammatory diet.

A Unique Culinary and Social Experience

Slow steaming allows meats and vegetables to achieve exceptional tenderness. The trapped steam and gentle heat cook food evenly, breaking down fibers delicately and unlocking deep, rich aromas with a melt-in-the-mouth texture.

In Croatian culture, peka is not just a meal but a ritual of patience and togetherness. The several-hour cooking time invites friends and family to gather, relax, and enjoy the process. The natural smoky flavor pairs beautifully with herbs like rosemary, bay leaves, and garlic, enhanced by a drizzle of extra virgin olive oil.

Practical Tips for Perfect Slow Steaming on the Barbecue

• Use a barbecue with a lid or a cast-iron bell (peka/sač): This creates a sealed environment necessary for steaming.

• Keep the temperature low and steady: Aim for 100–120°C to ensure gentle cooking without burning.

• Add a splash of olive oil and a little water: This generates steam and prevents drying.

• Avoid lifting the lid too often: Each opening releases steam and lengthens cooking time.

• Allow enough time: Thick cuts or complex dishes like peka require several hours to reach perfect tenderness.

Traditional Croatian Peka Recipe for the Barbecue

Ingredients

• 1 kg lamb or veal pieces

• 500 g potatoes

• 2 onions

• 4 carrots

• 4 garlic cloves

• Rosemary, bay leaves, salt, pepper

• Extra virgin olive oil

Preparation

1. Season the meat with salt, pepper, and minced garlic, then let it marinate in the fridge for a few hours.

2. Place chopped vegetables in a deep pan, then add the meat on top.

3. Add herbs and drizzle with olive oil.

4. Cover with the cast-iron bell and bury under hot embers.

5. Cook slowly for about 3 hours, turning the bell halfway for even heat distribution.

6. Let rest a few minutes before serving to let the flavors settle.

Conclusion

Slow steaming on the barbecue, as practiced with Croatian peka, beautifully combines tradition, flavor, and health benefits. By favoring slow, moist cooking, it preserves vital nutrients, minimizes harmful compounds, and delivers a richly satisfying taste experience. For barbecue lovers who want to enjoy both pleasure and well-being, adopting this artisanal method is a fantastic way to rediscover grilling in a whole new light.