SOME OF THE BEST CHEFS SAY THAT LOVE IS THE KEY INGREDIENT IN THEIR FOOD. It may sound a little out there, but there’s something to it. Buddhists teach a similar concept called tonglen. It translates as “sending and receiving,” and it’s really about being compassionate, mindful, and present. It’s useful for cooks because it reminds us that someone is on the other end of our food—the eating end. Let’s keep them in mind as we’re cooking. Food is an offering, and intentions should be clear. Ideally, you’re cooking to feed people and nourish them, which is a big responsibility. It’s great to surprise and delight them, too! Fundamentally, though, food is nourishment.

OUR NANA USED TO SAY THE SAME THING!

Food is powerful stuff—especially when you see its effects over time. It can hurt you and it can heal you. Just look at the top diet-related conditions out there—high blood pressure, heart disease, cancer, type 2 diabetes, osteoporosis. Scientists have studied them for years and have found that these conditions are definitely related to the foods we put in our bodies. The good news is that food can be potent enough to prevent these diseases and in some cases even help reverse these diseases. As one of the pioneers of the natural health movement, Ann Wigmore, put it, “The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.”

Thankfully, there is one simple path to health: Eat more whole, minimally processed plant foods! It’s common sense, right? Watch the movies PlanEat, What the Health, PlantPure Nation, Forks Over Knives, and Food, Inc., and you’ll see what we mean. If you eat heavily processed fast food all the time, it’s going to affect you. You might gain weight. You might get depressed. But it will have some kind of health effect. Yes, fast food and junk food might taste good at first, but that’s because they’re engineered to satisfy your cravings for sugar, salt, and fat. Big food companies are in the business of selling lots of food. Period. They tend to be more focused on pushing your pleasure buttons than keeping you healthy.

The point is that being truly conscious as an eater, and as a cook, means recognizing that there’s more to food than immediate gratification. Don’t get us wrong—we love immediate gratification! But cooking puts the deeper power of food in your hands. With that power, you can heal people or hurt them. All we’re asking is for you to see and hopefully use the power of food for good. Try to cook your own food instead of buying a lot of prepackaged crap. Even preparing a simple meal like Spaghetti with Nana’s Red Sauce (here) gives you the ability to positively nourish yourself—and to nourish others. It can also provide emotional comfort food as you transition to healthier eating. That alone is a big epiphany for a lot of our clients and students. They start to see that cooking is so much more than getting dinner on the table. When you start bringing balance, nutrition, and awareness to your kitchen, it changes everything. You realize that you have the ability to positively affect yourself, your family, your friends, your health, and the health of the planet just by making dinner. One of the best places to take control of your future is at the end of your fork.

“WITH GREAT POWER COMES GREAT RESPONSIBILITY.”—SPIDER-MAN’S UNCLE BEN (AND WINSTON CHURCHILL)

This realization is what gets many people into the kitchen in the first place. They cook to get a better handle on their own health. Everyone has their own preferences, and cooking lets you tailor what you eat to what you need or want. Want to cut back on salt? Use less salt and more spices! Want to avoid refined sugar? Use fresh and dried fruit instead! Too busy to cook from scratch? Use healthy convenience foods like canned tomatoes and canned beans! It doesn’t matter whether you cook fancy or simple, or a little or a lot. It’s just important to cook. Bottom line: Get your ass in the kitchen. It’s the first and most important step toward taking control of your health. It’s okay if you mess up now and then. Some of the greatest culinary discoveries are born from failures. Take a chance and step outside your comfort zone. You could be a total noob or a total pro in the kitchen. The fact is that no matter what skill level you’re at, you will get better and better at cooking the more you do it.

TRY TO ADD SOME FRESH VEG AND GREENS TO WHATEVER PREPARED FOOD YOU BUY!

“Unless someone like you cares a whole awful lot, nothing is going to get better. It’s not.”

—THEODORE SEUSS GEISEL (DR. SEUSS)

Get Organized

All professional chefs learn that an organized cook is a happy and sane cook. It’s the first thing taught in culinary school. Just imagine going camping in the mountains. You want to make sure you have everything you need, so when you’re out there, you don’t suddenly find yourself up shit’s creek without a paddle. A little planning and strategy actually save time and might mean the difference between eating highly processed junk and eating a nourishing home-cooked meal.

SET UP THREE PRIMARY AREAS. The main kitchen areas are for prep, cooking, and cleaning. Set up your prep area with maximum counter space. Appliances, mixing bowls, cutting boards, knives, and other prep equipment should all be nearby. It’s helpful if basic ingredients like oil, salt, and spices are within reach. To free up counter space, think vertical. Can books or knives go on the wall? For your cooking area, store everything near the cooktop and oven—that’s where you want all your pots, pans, wooden spoons, spatulas, tongs, and other cooking equipment. Ideally, the cooking area isn’t too far from the prep zone so you’re not running back and forth. For cleanup, think of the sink and dishwasher as anchors. Your cupboards and drawers should be nearby so you can quickly put away clean glasses, dishes, forks, spoons, and such. Derek uses the three-step rule. Everything you need should be within three steps of you while you’re cooking.

THE TRASH CAN / RECYCLING SHOULDN’T BE TOO FAR AWAY.