By Dr. Lawrence Wilson

© December 2018, LD 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.


            * This is a companion article to the article entitled Food For Daily Use.




Fresh food is almost always best.  The only exception is if the fresh food looks very old and withered.  Also, freshly cooked food is better than leftovers.  Second best for vegetables is often canned vegetables, although that may sound strange.  Frozen vegetables are not as good for development.


Organically grown is often better – cleaner and more nutritious.  However, if you cannot get it, commercially grown is okay.


Pressure cooking is a wonderful way to cook, once you get the hang of it.  All the vegetables cook in about 3 minutes or a little more.  For details, read Pressure-Cooking.

Also, the more often you cook, the faster you will develop.  Try to cook at least once a day.


Pureeing.  A way to absorb the nutrients from your vegetables better, or if you donÕt like to chew vegetables, puree them.  To do this, after cooking vegetables, pour off the water they were cooked in to drink later.  Put the vegetables in a bowl or pot and use a hand blender to mash them up.  If possible, do not use a regular blender because it requires adding water.  You can make enough for two days to save work, if you wish, although it is best to cook every day.


When properly cooked, vegetables should retain some color.  They should be soft and sweet-tasting, but should not totally fall apart into mush.




Plenty of cooked vegetables are the most important food most people require for development.

Shopping.  Vegetables are usually better if they are bought loose in the store, rather than in sealed plastic bags.

Storage.  When you get vegetables home, rinse them off in plain water and then put them into clean plastic bags – the kind that are used at the supermarket when one buys loose vegetables.  Just take home a few clean bags for this purpose.  Store in the refrigerator.

The author stores vegetables in the bins in the refrigerator door because he finds it a little easier to remove the bins and put them on the counter top when it is time to cook.

Cooking.  All vegetables need to be cooked until they are soft.  They should retain some color and should not look raggedy.  Some people cook them only until they are crunchy or al dente, but this is a mistake!  The body cannot absorb enough vital minerals from them when they are just stir-fried, or just roasted until they are crunchy.

              Pressure-cooking is the best method of cooking vegetables and only takes about 3 minutes or a bit more once the pressure cooker reaches its full pressure.  For more details, read Pressure Cooking.

To stir-fry vegetables, you can use a little oil, but not olive oil, which is best not heated.  However, you must then add water to the skillet or wok, cover it and let them steam for about another 15 minutes, at least, so they become soft.


Rainbow plate.  For development, there should be a rainbow of colors on your plate at each meal:


white = garlic, daikon radish, white onion, white pearl onion, boiler onion, cipolline onion, white cauliflower

red = carrots, red onions, red pearl onion

orange = ginger root, orange cauliflower  yellow = rutabaga, yellow onions

green = green beans, green onions, cauliflower leaves, leek

blue/indigo = red cabbage, purple cauliflower, a few blue corn chips or other blue corn products


Broccolini.  This is also called broccolette or baby broccoli.  It is an important vegetable for development because it contains several compounds that promote development.  It is delicate and cannot be cooked more than about 3 minutes in a pressure cooker without becoming overcooked and therefore less valuable.


Brussels sprouts.  This is an excellent vegetable with a good flavor when properly cooked.  Organically grown is usually superior in nutrition.

We are not sure why these are so named, as they are not sprouts.  They are fully grown vegetables with many healing properties.

Everyone should eat at least one or two medium-sized Brussels sprouts every day.


Cabbage, red and Savoy.  These are excellent for development.  As with all vegetables, look for smaller heads of cabbage because they are more yang.  Also, keep cabbage and all vegetables in the plastic bags from the supermarket to help preserve their freshness.

Red cabbage and Savoy cabbage contain more of the chemicals needed for development than does green cabbage.

Organically grown is generally best if you can find it, but it is not necessary.  Have about 1/2 of a leaf of each one (red and Savoy cabbage) every day, at least.  It should be soft, when cooked, and not crunchy.


Carrots.  Smaller is better, and organically grown is usually better.  They should ideally be a deep reddish-orange color and should be firm. Buying them with the tops attached helps keep them fresh in the store.  Once home, you can cut off the tops near the root for convenience.

            In general, carrots and other vegetables that are loose test better than those sold in plastic bags.

              For cooking, cut carrots into pieces that are about ¼ to ½ inch or 1 cm long.  If the carrot is thicker than about 1 inch or 2 cm, slice the carrot longitudinally or the long way, as well.  This way it will cook in a steamer or pressure cooker at the same rate as the other vegetables.


Cauliflower. The best types are the orange and the purple cauliflower, even if they are not organically grown.  Next best is white cauliflower.  Green cauliflower is not recommended.  Have some every day and ideally with every meal.

Think of cauliflower as two vegetables: 1) the cauliflower, and 2) the stems that are around the cauliflower.  Both contain the chemicals needed for development.  The stems must be sliced very thin or they wonÕt cook through.


Celery.  A small amount twice weekly is good.  Be sure to slice it very thin so it will cook through. 


 Daikon or white radish.  Have a little daikon preferably with each meal, or at least once a day.  It is a very nourishing root, and it contains the chemicals needed for development. 

Daikon is the most popular vegetable in Japan, and the Japanese people have the longest lifespan of any industrialized nation.

DonÕt substitute the common red radish or any other for daikon.


Garlic and ginger.  These are to be eaten only about twice a week, and only a very small amount.  Garlic cooks quickly and should not be cut up.  Ginger cooks slowly and needs to be sliced very thin and cut up some more in order to cook correctly.


Golden beets.  These are helpful for development, but only a little is needed – about 1 thin slice of a medium-sized golden beet twice a week.  Avoid red beets, which do not contain the chemicals for development.


Grape tomatoes.  This vegetable is not too important for development, but one a week is good, if you can find it.  It is a very small tomato.  Slice it in half and cook it for 3 minutes or so in a pressure cooker.


Green beans, also called string beans.  This is an excellent vegetable to speed up development.  Have a few green beans every day.

Try to buy them fresh and not in a plastic bag.  The bagged ones seem to be affected by the plastic in the bag. 

Cut them into about 1-inch pieces or 2 centimeter pieces.  This is about right so they will cook at the same rate as the other vegetables.  When cooked properly, they should be soft, not crunchy.


Green onions or scallions.  This is an excellent vegetable for development.  Have some daily.


Leeks.  This is an excellent vegetable for development and part of the onion family.  They are very good for development.  Have some every day.  Eat the whole leek, not just the stems.

            Leeks often contain some dirt where the stem becomes the leaf.  This is unavaoidable and you may have to wash this part when you cut a section of it to eat.


Onions.  These include white, red, yellow, sweet or Vidalia, and shallots.  Others are white pearl, red pearl, gold pearl, cipolline and boiler onions.  Other members of the onion family of vegetables are leeks, green onions, also called scallions, and shallots.

              Onions are very important for development.  They contain a number of chemical compounds that speed development.  Without them, development proceeds slowly.  Please eat them all, if you can find them.  We suggest eating a little of three or more types of onions with each meal. 

To extract all the minerals and other chemicals from onions, they must be cooked until soft.  Most need some cutting up to cook at the same rate as the other vegetables in the pressure cooker or steamer.


Rutabaga.  Organically grown is often a little better.  When ripe, a rutabaga is a little soft and golden in color.  If the rutabaga is very hard, it is not quite ripe.  You can eat it this way, but it is not quite as sweet.

            Be sure to slice rutabaga very thin so it will cook through.  When cooked correctly, it is sweet and delicious.  When not thoroughly cooked, it is has a somewhat unpleasant taste so you will know to cook it more or slice it thinner.  It is a very helpful vegetable for development, so look for it if it is not readily available in your area.




Almond butter.  This is an essential food on the development diet.  Have about 2 tablespoons every day.  It is not just a Ōsnack foodÕ and can be used as a tasty topping for cooked vegetables.

Organically grown is best, though it costs more. Ideally, almond butter should not have the oil separated, although this is common.  Look at the expiration date when you buy it.  Try to find some that is not near its expiration date.  If you can make it fresh, this is even better.


Beef.  Organic ground beef is an excellent food.  Regular beef is somewhat irritating, so we do not recommend it as much.

Do not overcook beef.  To cook ground beef, put a small patty of it in some boiling water in a skillet.  Cook on one side for about 15 seconds.  Then turn it over and cook it on the other side for about 10 seconds.  It will be quite rare inside, and that is good. 


Chicken.  Chicken is an excellent meat.  The best is the legs and thighs.  This is true for both fast and slow oxidizers. Try to find smaller-sized chicken legs or thighs.  This meat is more yang and better. 

Not all organic chicken or free-range chicken is superior, because some chickens carry viruses, even if they are free-range.

            To cook chicken, the best method is to cut fairly thin slices of the meat off the legs or thighs.  Then put them in some boiling water in a skillet.  Cook on one side for about 10-20 seconds.  Then turn them over and cook on the other side for about 10-20 seconds.  If the slices are thin enough, the meat should now be cooked through and not pink or bloody.  That is enough cooking.  Cooking the meat longer is not helpful.

We do not recommend eating much chicken skin.  It is not a nutritious product.  If the chicken has been roasted or baked, (cooked at high temperature) definitely do not eat the skin, because these cooking methods cause it to become somewhat toxic.


Dairy (milk, butter, ghee, cheese, yogurt and kefir).  Dairy products are not required for development, so they are optional foods.  Eat only up to 4 ounces daily of all dairy products per day.

An exception (newly added) is goat yogurt, which is helpful.  Eat only about 8 ounces per week.

We find that butter is often better than ghee, but both are somewhat yin foods.  Cheese can be okay, although some cheeses can upset the bowel flora and digestion.  The same is true of some brands of yogurt and kefir. 


Dried Beans.  Foods such as lentils, split peas, black beans, pinto beans and other beans can be eaten up to twice a week.  Beans cook well in a pressure cooker and require much less cooking time when cooked this way.


Eggs.  Free range and organic eggs tend to be better.  The color of the eggshell does not matter.  Limit eggs to 6 per week for women and 8 per week for men. 

The egg yolk is an excellent, but delicate fat that should not be cooked much.  Thus, be sure to cook eggs so that the yolks are runny.  Acceptable methods of cooking are soft boiling for 3 minutes, poaching, or gently frying eggs so that the yolks remain runny.


Goat.  This is an acceptable meat.  Cook it like beef or chicken.  See these sections of this article.


Hummus.  This is a mixture of mainly sesame tahini and cooked chick peas or garbanzo beans.  It can be eaten as an alternative to eating roasted sesame tahini.

Adults need about two tablespoons of hummus daily or about one tablespoon of tahini daily.  Hummus is delicious so it is easy to overeat.


Lamb.  This is an excellent meat.  Try to ignore the lamby flavor, which is common in pasture-raised animals and is very healthy.  Lamb loin chops and ground lamb have less of this flavor and are also the easiest to eat.

Other cuts of lamb may involve more work to cook.  You can put herbs on the lamb to disguise the flavor if it is objectionable.

You need not buy organically-raised lamb.  Regular lamb in the supermarket is fine because most lamb is pasture-raised.  For Americans, imported lamb, which usually comes from Australia or New Zealand, is often a little better quality than lamb from America.

To cook a lamb chop, put a cut or two in the lamb chop if it is thick.  Then place in a pressure cooker and cook for about 3 to 3.5 minutes just until it is cooked through.  It can be cooked at the same time that one cooks vegetables.


Tahini or sesame tahini.  This needs to be made with toasted sesame seeds.  We prefer the white sesame seeds (this was corrected on 11/3/18).


Meats to avoid.  Avoid duck, goose, game hen, bison, buffalo and all pig products.  These do not contain much of the chemicals needed for development.  Pig products often contain parasites, even if they are well-cooked.




Blue Corn.  This is required for development.  It is the only grain food that contains a lot of the chemicals needed for development.  The best way to eat it is in blue corn tortilla chips or blue corn taco shells or dippers.  Adults may eat about 3 9-ounce bags of blue corn chips each week.

            If you have trouble eating blue corn chips, eat a few at a time, all alone as a snack between meals, and do not eat anything with them.  As your health improves, you will tolerate them better.

Making blue corn cereal is possible, but the chemicals needed for development are damaged in cooking it, so we donÕt recommend it.  Blue corn tortillas are better, if you can find them.  Do not cook them much, however.


Other Grains.  Foods such as oatmeal, quinoa, millet, rye and barley are less recommended because they do not contain much of the chemicals needed for development.  They are okay as occasional foods, but not as a daily food.






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