KNOW YOUR FOODS
By Dr. Lawrence Wilson
© November 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.
All vegetables need to be cooked until they are soft! Some people cook them only until they are crunchy, 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 to 4 minutes once the pressure cooker reaches its full pressure.
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.
All vegetables are usually better if they are bought loose in the store, rather than in sealed plastic bags.
At home, store them in the refrigerator in the plastic bags that you put them in at the store. This will keep them the freshest.
Almond butter. This is an essential food on the development diet. Have about 2 tablespoons every day. It is not just a ‘snack food’ 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. Regular beef is a somewhat irritating food today, so we don’t recommend it much. However, organically raised ground beef is among the best meats.
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.
Blue Corn. This is required for development. It is the only grain food that contains a lot of the chemicals needed for development. The easiest way to eat it is in blue corn tortilla chips or blue corn taco shells or dippers. 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 it does not contain as much of the chemicals that we require for development as does the blue corn chips.
To make blue corn cereal, buy blue corn kernals, grind them into flour and cook the flour for an hour and a half with some water to make a blue corn meal mush. You may be able to buy blue corn flour already ground. However, this is not fresh, so it has less of the recommended chemical compounds we require and for this reason, it is not recommended.
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.
Most people need at least one or two medium-sized Brussels sprouts every day.
Brocollini or Brocollete or Baby brocolli. These are different names for the same vegetable. They are more delicate than the other recommended vegetables. They cook rapidly and it is easy to overcook them.
When properly cooked they should have some form and a little texture to them when eaten. If they are just mush, they are overcooked and this is not helpful.
This vegetable also wilts and gets soft quickly. The best way to preserve it in the refrigerator seems to be to keep it in a plastic bag. Putting it in water may help a little, but not too much.
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, whereas green cabbage does not.
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 won’t cook through.
Celery. A small amount twice weekly is good. Be sure to slice it very thin so it will cook through.
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 seconds. Then turn them over and cook on the other side for about 10 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.
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.
Don’t substitute the common red radish or any other for daikon.
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.
Eggs. Free range and organic tend to be better. The color of the egg shell does not matter. Be sure to limit eggs to 6 per week for women and 8 per week for men.
The egg yolk is an excellent 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.
Fresh food is almost always best. 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 quite as good.
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.
Goat. This is an acceptable meat. Cook it like beef or chicken. See these sections of this article.
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.
Hummus. This is a mixture of mainly sesame tahini and cooked chick peas or garbanzo beans. It can be eaten as a substitute for just eating roasted sesame tahini. Don’t have both. Adults need about two tablespoons of hummus daily or about one tablespoon of tahini daily.
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 we believe that 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.
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.
Meats to avoid. Avoid duck, bison, buffalo and all pig products. Pig products often contain parasites, even though they are well-cooked. The others do not contain nearly as much of the chemicals needed for development.
Onions. These include white, red, yellow, sweet or Vidalia, and shallots. Others are white pearl, red pearl, gold pearl, cipolline and boiler onions. Still others 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 three types 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.
Leeks are also an excellent food. Eat the whole leek. Slice off a little of the leaves and cook with the other vegetables.
Green onions are a more delicate vegetable, as are all the greens.
Organically grown is often better – cleaner and more nutritious. However, if you cannot get it, commercially grown is okay.
Pressure cooking is wonderful, once you get the hang of it. All the vegetables and cook in about 3-4 minutes. For details, read Pressure-Cooking.
- When properly cooked, vegetables should retain some color. They should be soft and sweet-tasting, but should not totally fall apart into mush.
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
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.
Sardines. This is another excellent animal-quality food. Some people object to eating food from a can. However, sardines are canned when they are very fresh, perhaps while they are still on the fishing boat. This is often better than “fresh” fish, which may not be too fresh because they have to be transported.
We believe the best sardines are packed in olive oil, although the others are okay, too. There are a number of brands that are good. In America, Trader Joe’s has some excellent ones that come in a dark pinkish can. A brand called Seasons in America is also excellent.
Skinless and boneless sardines contain less mercury, but for most people the skin and bones are very helpful for development. One could alternate using both types of sardines.
Sesame tahini. See the paragraph below.
Tahini or sesame tahini. This needs to be made of roasted sesame seeds. Only have tahini made with the white sesame seeds (this was corrected on 11/3/18).
Vegetables - buy smaller-sized vegetables and other foods when you have a choice, such as thinner carrots and smaller chicken legs, for example. These are more yang, which is an advantage.
Cutting vegetables. For easier cooking, chop all vegetables to the correct thickness so they will all cook in pretty much the same amount of time. The suggestions below are for pressure-cooking:
Cut very thin-1/8”: ginger
Thin-1/4”: rutabaga, daikon, cauliflower leaves
Thicker-1/2”: carrots, garlic
Even thicker-1” or so: all onions
Broccolini flowers cook very quickly so they should not be chopped up.
If you notice that a food overcooks, slice it thicker. If a food does not cook enough (is hard or chewy) – cut it less thick.