By Dr. Lawrence Wilson

© April 2018, L.D. Wilson Consultants, Inc.


All information in this article is for educational purposes only.  It is not for the diagnosis, treatment, prescription or cure of any disease or health condition.



WARNING: The amount of time needed to cook food by any method seems to have decreased recently, (January 2018), although we don’t know why.  So you may need to adjust all recipes.  The suggestions in this article have been adjusted to take into account the change.









General Rules – How To Tell If Food Is Properly Cooked






Baking, Roasting, Barbequing, Deep-Frying








            Cooking is a vital subject.  Homemade food is generally much better than almost all restaurant food.  It is tempting for restaurants to cut corners, such as using inferior food or adding chemicals to flavor the food.

The worst offenders in this regard are the fast food and some less expensive chain restaurants.  The “mom and pop” restaurants tend to be a little better.

            A chemical science.  Cooking is actually a chemical science.  It is about altering the structure and chemical composition of foods to make them more digestible and more nutritious.

            Development and cooking.  Cooking is critical for development!  Raw food may heal symptoms, but it will not cause development.  Raw food is too yin, except for a little raw dairy products. 

Also, the more often you cook, the faster you will develop.  So, ideally, cook each day rather than eat leftovers. 




Here are the reasons for cooking most food (the only food not to cook, or to cook lightly, are fats and oils):


1. More yang.  Cooking adds heat and perhaps pressure to food.  This makes the food much more yang in macrobiotic terms.  This is critical for people’s health, even if it destroys some vitamin C, vitamin E and a few other nutrients.  I cannot emphasize too much how important it is to eat more yang food today.


            2. Greater mineral absorption.  Our main nutritional deficiency today is not vitamins.  It is minerals.  Most minerals in vegetables are locked in the tough fibers of the vegetables. 

            Cooking breaks down the fiber to some degree, allowing us to absorb many more minerals from cooked food compared to raw food.


            3. Cleanliness.  Food often harbors parasite eggs, bacteria, viruses and fungi or yeasts.  These can be difficult to wash off.  Cooking is an excellent method to rid food of these harmful pathogens.


            4. Increases the amount of food that one can eat.  Everyone needs many more nutrients than they obtain from the daily diet today.  This is mainly because all food on earth has been grown using NPK or superphosphate fertilizers. 

This type of fertilizer stimulates plant growth, but reduces the actual nutrition in each leaf, stalk or root.  The result is subtle nutrient deficiencies, especially of minerals.

Cooking vegetables has a condensing effect on the food.  In other words, the food “cooks down”, to some degree, into a smaller mass.  This is another yang effect.

            This allows a person to eat more of the vegetable without overeating.  This is an important benefit that allows us to obtain many more nutrients at the same meal.

In contrast, eating salad, for example, mostly fills up the stomach with fiber.  There is much less room for food that offers much greater nutrition to the body.


            5. Easier to digest.  Human beings do not chew food as much as ruminant animals, who chew it for hours.  As a result, and due to enzyme deficiencies, we are unable to digest  vegetable fibers.  This stops us from obtaining many of the nutrients found in these foods.


6. More etheric energy.  Cooking most food enhances the amount of etheric energy the food contains.  This may seem counter-intuitive.  However, cooking adds an important type of energy to most food.  By so doing, it improves the food, even though it may destroy some vitamin C, a little vitamin E, and maybe a few other vitamins. 


7. Much more elixir.  Elixir, in this case, means certain souls who like to live in foods.  When the food is cooked, except for dairy products and other fats, it attracts more of these special souls, and this is very beneficial.




1. Cook thoroughly, but do not overcook.

Meats should be cooked through, not raw.  However, it should be juicy.  If it is dried out, it is overcooked. 

In general, do not cook meat more than 1 hour, although exceptions are baking a turkey, for example, which requires a number of hours.

Grains.  Please cook all grains until they are soft, somewhat sweet tasting, and have a sparkle.  Cooked too long, cereals and grains fall apart completely.  This is okay for babies, but not ideal for adults.

Vegetables need to be cooked until they are soft, and not crunchy.  Ideally, they will still have a bright color.  Cooked too long, they fall apart and take on a dull color.  Properly cooked vegetables also have a good taste.  Overcooked, they taste somewhat flat or “empty”.

Steaming and crock pots usually require 30-40 minutes for cooking most vegetables.  Pressure-cooking usually requires 2.5 to 3 minutes.

We ask that you eat a cooked vegetable medley with each meal.  This means a few chunks of about 5 to 9 of the preferred vegetables listed in the article Food For Daily Use.  They will not all cook at the same rate.  Cut hard vegetables such as rutabaga into thinner slices so it will cook at the same rate as some others.  This takes a little practice but is not difficult to learn to do.

Beans or legumes.  Don’t eat a lot of these.  They need to be cooked until they are soft and they may have a sparkle to them.  Cooked too long, they fall apart completely.  This is not ideal.

Eggs.  These should be cooked, but the yolk should be runny.  This occurs with poaching eggs for 1-2 minutes or soft-boiling for 2-3 minutes.  Other methods of cooking eggs such as scrambled, omelets and frying are not as good because the yolks become hard and less digestible.


2. Add sea salt at the end of cooking, and not earlier. This works better for most food. 

Sea salt is a very important product to supply minerals.  It does not matter that they are “inorganic”.  Never use table salt, which is a refined, mineral-deficient junk food.


3. Water for cooking.  For steaming, any kind of water will work.  If you will drink the water, such as with boiling vegetables, then preferably cook with spring water or carbon-only filtered tap water.  Distilled water is also okay for cooking.


4. It is fine to cook once a day. You need not cook for every meal.  Most food can sit out in the kitchen during the day, without refrigeration, as long as you eat it that day.

Refrigerate any food you will keep overnight to preserve it and keep it safe.


5. Leftovers. One day of leftovers is okay.  More than this is not ideal, although two days can be done, if necessary.






 Lower-temperature cooking methods are best.  These include pressure-cooking, crock pots, steaming, boiling and stir-frying. 




This is the very best method of cooking meat and vegetables.  All you really need to prepare the development diet is a pressure cooker.  

Advantages: Food cooks in about 1/5 the time it takes to steam or cook with a crock pot.  Pressure-cooking preserves nutrients well due to its speed, food tastes good, and cleanup is easy.

Disadvantages:  It is easy to overcook food in a pressure cooker.  A little more care is needed to operate a pressure cooker.  Also, be sure to depressurize the cooker quickly when the timer rings.  For details, please read Pressure-Cooking.




This is a good, but slow method of cooking, particularly if you set the crock pot to low. 

Advantages: You don’t have to cut up vegetables if you cook on the low setting.  Just wash them off, put them in the crock pot whole, and set the heat to low.  Cooking requires 6-8 hours, but they will cook through. 

Do not put meat in a crock pot for hours.  Cook meats only 40-60 minutes on the high heat setting.  Do not cook eggs in a crock pot. 

Disadvantages: Slow cooking, although you could leave the cooker on all night while you sleep.  Also, delicate vegetables do not do well in a crock pot.




This is a gentle, but somewhat slow method of cooking.  It is not as yang as pressure-cooking, however.  Here are three ways to steam food:


1. The best method: Place a little water (no more than half an inch) in the bottom of a saucepan, frying pan or wok.

Then place vegetables or meat in the pot or frying pan.  Bring the water to a boil.  Then turn down the heat and cover the pot.

Let it simmer for 30-40 minutes.  Most of the water will evaporate, and you can drink the rest if you like.

Advantages.  More of the souls in the food tend to remain in the food using this method.  With the other two steaming methods, some souls leave the food as the steam rises, which is not beneficial.

Also, it is easy to brown the food first, and then add the water and steam the food for the remainder of cooking.


2. Buy a metal steamer basket and place it inside a steel or other cooking pot.  This turns any pot into a steamer.  You simply put a little water into the bottom and use it on the stove top.  You must set a timer of the food will overcook.


3. Buy a plastic electric steamer.  These work well, are easy to clean, and have a timer so the food will never burn.




Advantages.  Fairly simple and food can be tasty.  The oil holds in the etheric energy, to some degree, and seals in odors and tastes.

Disadvantages.  Often vegetables and even meats are not cooked enough.  This is common in Chinese and Thai cooking, which is largely based upon the use of the wok.

Also, this method requires oils or butter.  Some oils such as canola oil are not the best.  Restaurants may reuse the same oil for hours, and this definitely produces harmful chemicals.

I do not recommend stir-frying very much.  A better idea if you want some of the effects of stir-frying or wok cooking is to brown onions or other foods with a little oil in a frying pan or wok.  Then add water and steam the food for about 30 minutes or more until the vegetables and meat are thoroughly cooked.




Vegetables and meats can be boiled.  However, we do not recommend this method.

Advantages.  It is a simple method.

Disadvantages.  Many minerals and some other nutrients will leave the food and go into the water.  if you boil vegetables, be sure to drink the water you cooked them in.  It will contain many minerals. 

However, do not drink a lot of liquid with meals.  So ideally, if you boil food, pour off the liquid and have it as a drink between meals.




I don’t have experience with this newer method.  However, it seems okay.




This is not used much at home.  It is done commercially with sardines, jerky and several other products.  It is done in combination with roasting over a fire, or other methods of applying heat to food.

Smoking is not a bad idea.  It adds minerals to the food that are contained in the smoke.  This makes the food more yang, which is good.  It also adds flavor.

One can buy a smoker that works either with steaming or is part of a barbeque system.  Steaming food is better than roasting it, as occurs in a barbeque.  Roasting is too hot and generates toxic chemicals in the food.




These methods are not recommended.  They cook at a much higher temperature that damages the food more.  All of them can also produce toxic chemicals in the food.  Using these methods once in a while is fine, but do not use the high temperature methods regularly.




Do not use microwave ovens.  They damage food.






  This is not needed!  Do not become dependent upon exotic recipes with many ingredients and strange tastes and combinations of foods.  These are all more yin, more difficult to digest, and also a waste of time and energy.

The best cooks use simple, very high quality ingredients, and simple combinations of ingredients. 




Also, do not put a lot of spices in your food.  To flavor food, just use a little bit of a spice or condiment.  That is all that is needed if the spice is fresh.  If it is old, throw it away as they all become rancid and harmful for health after about 6 months in the cupboard.  Spices will last longer in the refrigerator, but even here they become rancid after a year, or so.




Soaking pots and pans quickly after using them helps avoid food sticking.  Avoiding frying in oils also makes cleanup much easier.  This is a great advantage of steaming and pressure-cooking.  Bon Ami is excellent for cleaning everything and does not leave a film in the sink, as does detergent and other soaps.




            General.  You can do most cooking on the stove top.  Pots can be made of glass, stainless steel, ceramic if good quality, or enamel over metal.  Non-stick is usually fine, as well.

            We would avoid aluminum cookware.




A pressure cooker is really all you need for the development diet.  For details about them, read Pressure Cooking.

Other cookers are electric or stove-top steamers.  They are inexpensive, easy to clean, and have a built-in timer so you won’t burn food.

            Crock pots cook food slowly, but do a nice job.  They are also very inexpensive and safe.

              A hand blender is useful to puree food without having to add water.  This is excellent for cooked vegetables, for example.




A food processor is not necessary, but can be used to chop up some vegetables before cooking them.

A toaster oven is not necessary, but is very good to warm up food and to cook small amounts of food.  A disadvantage is they are very hard to keep clean.

A juicer such as the Champion or others is good to make carrot juice

Convection ovens cook food a little faster.  That is their only advantage.  They are good, but not necessary.



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