Cooking Tips

Copy of Nutritional Development Food ListHere are my tips and techniques to help guide you to a healthful life.

Look for farmers markets in your area to find seasonal, unique, healthier, and better prices on produce.

What about organic?

Try to eat all your food organic.  Certified organic isn’t necessary if you know your farmer and their practices.  Organic certification is expensive for small farms, but the farmer will still use organic methods.

Organic means the farmer uses agriculture practices that do not use synthetic fertilizers, and pesticides/herbicides.  This is important in developing and maintaining health.

Cooking techniques for optimal health.

Their are techniques used in nutritional development.

Garlic Roasted Carrots - This is really the best and easiest way to roast carrots. All you need is 5 min prep. It's just that quick and easy! 59.5 calories.steaming, and pressure cooking style.


Knowing how to use these methods can create endless options for meal planning.

Practice one method of cooking at a time.  I suggest starting with steaming.  It’s easy and steaming can create a quick and healthy side dish. Once you are confident with steaming try the other methods.

Importance of food combinations and rotation:

Try different combinations of veggies from the everyday use Nutritional Development food list.  Combine 10 different everyday veggie combinations at a time to maintain a variety of mineral, vitamin and phytonutrients at each meal.   For example I will throw together 2-3 different onions, carrots, red cabbage, cauliflower and its stem, green beans and a veggie from the occasional list or alternate golden beet, rutabaga, and garlic.  The options are endless.  Don’t be afraid to play around with it and discover what you and your family like best.



1. Avoid AGES (or advanced glycation end products).  These are very toxic chemicals that slow development.  They form whenever one cooks at high temperature and without water.  To minimize them:

– Completely avoid frying, grilling, broiling, barbequing and roasting any food at all.

Roasting is currently not suggested in Nutritional Development diet programs

– Do not stir fry food often.  Previously, we said that stir-frying is okay.  However, we find that people who stir-fry most of their vegetables have high levels of AGES.  Also, stir-frying often leaves food crunchy, which is not acceptable.

Instead, use a pressure cooker (but not for meat), steam food or use a crock pot.  For meat, cook by bringing ½ inch of water to a boil in the bottom of a pot and then adding chicken you have sliced into small strips or a hamburger patty if you are cooking ground grass-fed beef.

Cook chicken only until the pink color goes away.  Cook ground beef for only about 15 seconds on one side, turn it over and cook about 10 seconds on the other side and then eat it.  It will be quite rare or raw in the middle, which is good.  More instructions are in Food For Daily Use.

2. Avoid aldehydes.  These are toxic chemicals that form due to fermentation of sugars in foods or inside the body:

– Avoid fermented foods, especially food that is fermented at home.  Too often, it contains aldehydes.  This includes foods such as pickles, kombucha tea, and sour cream.

Fermented foods that are okay as occasional foods are a little miso, store-bought sauerkraut, and a little yogurt, kefir, cheese and butter if you wish.  None of these foods are needed or helpful for development.  They are for occasional use only (once or twice a week).

The only fermented food that is helpful for development is plain goat yogurt.  Have 8 ounces per week only.

– Limit butter.  It is an occasional food only.  It is quite yin.

For those in slow oxidation: You do not need butter.  Eat it only occasionally and certainly not with all vegetables.

For those in fast oxidation: Butter is still an occasional food.  Your bodies need one or two tablespoons of fat per meal.  You may have 2 tablespoons of butter, but only twice or three times a week.

Better fats are animal fats such as chicken fat, lamb fat, grass-fed beef fat, egg yolk, and oils from almond butter, sesame tahini and oils in blue corn chips.

– Avoid all fruit, fruit juices and ALL other sweets in the diet.  These are all too yin and may cause the production of aldehydes inside the body.  The only exception is adults may have 10-12 ounces of carrot juice daily.


Rotate your protein foods.  Do not just live on chicken, for example.

Eat dark meat chicken only.    Avoid chicken breast or other white meat chicken.  It does not contain the chemicals needed for development.

Eat meals in a particular order.  For the best digestion and fastest development, eat in this order:

1. You may drink water before your meal.  Then ideally wait at least 10 minutes before eating.

2. Eat protein.  Ideally, take 1 to 3 GB-3 tablets with it.

3. Then eat cooked vegetables

4. Then eat some blue corn chips (7 to 10 and not more than about 10).  This is better for digestion than mixing everything together.  It is also better than eating one food at a meal, which was an older recommendation.


For the purpose of development, a common mistake is to eat a lot of raw food.  It is too yin, hard to digest, damages the digestive tract, and the body cannot extract much nutrition from raw vegetables.  Salads are a complete waste except for fiber.

Many people make this mistake, urged on by news reports and websites, some of which are malicious, no matter how professional they seem.  Always be suspicious of professional-looking websites.  This is a reason why we keep our website looking simple-minded.

AVOID smoothies, green drinks, fruit, nuts, seeds, fermented foods or other raw food except a little goat yogurt, raw or pasteurized.  (Other dairy products are not preferred foods and are best skipped altogether).




Many people overcook their food.  The booklets that come with pressure cookers and many cookbooks are wrong – some for malicious reasons.

Vegetables must not be cooked more than about 2.5 minutes in a pressure cooker.  Vegetables should retain their color, yet be soft, but not mushy.  If your vegetables fall apart, they are overcooked.

Also, do not cook meat in a pressure cooker.  Read the new cooking instructions for beef and chicken in the Food For Daily Use article.

Printable Food list:

Nutritional Development Food List-3


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