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Preparations

The art of food preparation includes—but is not limited to—boiling, steaming, baking, grilling, sautéing, stir-frying, marinating, deep frying, drying, and pickling.

Peoples throughout the world have practiced these methods of preparing foods for generations. Many traditional cultures incorporated various methods of food preparation for flavor and visual appeal, as well as for improving digestion and many other health purposes. Many of these traditions along with other new methods continue to be creatively explored in the cuisine of today.

The art of food preparation ranks as one of our highest art forms, if not the highest. There are “technical chefs” and “intuitive chefs,” and if you do enough experimenting with food preparations, you can easily become both.

What technical and intuitive chefs have in common is a willingness to have a deeply personal relationship with the food they prepare. These artists know the essences of foods and how to establish harmonious relationships among them through creative and flavorful combinations. They not only know the characteristics of foods, they also know intuitively (if not always consciously) that the food will, in some magical way, become the person eating it. Their goal is to create balanced preparations and meals that are satisfying to the palate.

The artist knows that well-cooked beans and rice constitute the beginning of a harmonious relationship, whereas boiled tofu with tomatoes is the beginning of dissent.

True artists in this field explore the unlimited possibilities of their imagination and create preparations based on the principles of natural law. They do not operate strictly from man-made rules and regulations. They simply do what must be done in order to nourish those who will partake of their talents and skills.

By observing what occurs during preparation, you can get an idea of what happens energetically to foods. For example, cooking can affect the texture of a plant or animal food by altering the structure of cell walls and the water pressure in a food’s tissue. Through the application of heat, the cell walls of a food soften and the tissue becomes tender. This results in the food becoming moist due to the absorption of added water, or drier from heat with little or no water.

The examples of food preparation that follow focus on vegetable quality foods, but the principles can be applied to most animal foods as well.

Boiling

With this method of preparation, a food is submerged in boiling water. Using kale as an example, first note the energetics of kale as a vegetable that grows upward. Like other leafy greens, kale is also an oxygen enhancer because of its chlorophyll content, and this gives kale a tendency to affect the upper part of the body (lungs and heart).

Once submerged in the boiling water, the kale begins to relax. The cellulose fibers soften and the constituents of the plant (its vitamins, minerals, etc.) enter the water. The boiling water sets up an exchange with the plant: the kale begins to release its essence into the water even as the water enters the fibers and cells of the kale. The result: the kale becomes more dense and heavier from the water it has absorbed, and the water becomes green and mineral-tasting from the kale.

Kale prepared in this manner now has the potential to bring its original energetic qualities, combined with the addition of accumulated water, to the upper part of the body. This can be supportive for a dry condition in the heart or lungs.

However, for a wet condition in this area of the body, this style of preparing greens may not be as supportive. People who tend to retain water or who are full with a damp condition may feel uncomfortable after eating boiled foods. Therefore, boiling foods may not be the best method of preparation to use on a regular basis for individuals with these problems. Excessive water in your food can also dilute nutritional factors of the food.

Adding excessive amounts of water to food can contribute to other problems, too. For instance, you might feel less satisfied with your food and seek stronger or dryer foods with more substance. Psychologically, an excess of wet, heavy, boiled food may contribute to frustration, insecurity, and a lack of mental clarity. Watery foods can also contribute to an inability to express oneself clearly or precisely.

Boiling food tends to make the food heavier and denser, as well as more watery. Boiled foods add extra water to the body and can be helpful for dry and tight conditions.

Steaming

This style of cooking involves using a steamer to separate the boiling water from the food. The food comes in contact only with the steam from boiling water, and not with the boiling water itself.

Steaming food has an opposite effect of boiling: the food becomes lighter in weight and density. (If you weigh two equal portions of a food, one boiled and the other steamed, you’ll see the palpable difference.)

Have you ever been in a steam room? The steam adds warm moisture to your lungs and opens the pores of your skin, and you begin to perspire. The rising steam then makes you feel warmer and lighter. Deep internal heat is brought to the surface of the body and released as perspiration. Once out of the steam room, for an hour or more, you will start to feel cool, and soon begin to crave rich foods containing fat and salt, both of which were reduced through the excess perspiration.

Steam is hotter than boiling water. When food is steamed, the hot steam loosens the fiber of food causing an exchange of moisture between the steam and the essence of the food. Steamed food becomes cooler more rapidly at room temperature than boiled food. Therefore, steaming, in addition to making food lighter, has a more cooling effect.

This method of cooking (especially when applied to green vegetables) has the potential to create a damp, cool condition in the upper part of the body. This may be beneficial for an overheated, dry condition, yet not so beneficial for a cool, damp condition. Steaming has an upward tendency and acts more on the upper part of the body in general, while at the same time it draws from and cools the energy in the lower body. This form of preparation, if used exclusively, can contribute to a lack of confidence, loss of weight and physical stamina, and poor circulation in the feet and hands.

Keep in mind that we are using only one vegetable (kale) as an example. The principles of these cooking methods are applicable to all vegetables (and animal products, for that matter), yet all vegetables are different. For example, a carrot grows downward, centripetally, and therefore it affects the lower body more than the upper, but a boiled carrot is still heavier than a steamed carrot.

Sautéing

In sautéing kale (to stay with the same example), the hot oil acts as a coating on the kale, causing it to contract and locking in its essence. Some of the water from the vegetable is released in the process, yet the vegetable still closes up, and any flavorings that are added tend to adhere to the periphery of the food, as opposed to being absorbed into it, as would happen if the food were boiled. This method of preparation produces a warm and damp effect in the body.

There are different ways one can sauté with oil. One method is to add oil to a pan, add vegetables once the oil is hot, then stir and mix slowly and consistently, adding flavorings in the process. When the vegetables are done to your liking, remove them from the pan and serve.

Another method, commonly called stir-frying, is to add oil to a pan, add your primary foods once the oil is hot, then add seasonings and stir and mix rapidly. With this method, the flame on the stove is usually higher, the cooking time is shorter, and vegetables are still crisp upon completion.

Sautéing and stir-frying both are forms of cooking that use hot oil to embrace the food and lock in its essence. Cooked oil has a warming effect in the body, whereas raw oil (as commonly used in salads) has a cooling effect in the body.

Sautéing or stir-frying when applied to kale creates a warm and damp effect in the upper part of the body (upper because we’re still dealing with kale). This may be supportive for a dry and cool condition, but for those with a hot and damp mucus condition, it may not be the best cooking method to use on a regular basis.

Excessive use of sautéing, while it does contribute to warmth, can also contribute to feelings of restlessness, dependency, and irritability. Sautéed food tends to remain warm at room temperature longer than steamed or boiled foods.

Pressure Cooking

In this method of cooking one places hardy, more durable foods—most commonly whole cereal grains, dried beans, or meats—into a stainless steel or enamel-coated pressure cooker with added water. (Aluminum vessels are also available, but these are not recommended due to aluminum’s toxicity.) The food is then locked into the pressure cooker with a tight-fitting lid, and as the contents are heated, they are brought up to high pressure.

This method of cooking is commonly used for grains and beans because grains, beans, and some meats are foods that can withstand the intensity of pressure and heat produced by a pressure cooker. Most other vegetable foods would collapse under such pressure, so we won’t use kale as an example for this cooking method.

The combination of boiling water, steam, and intense pressure causes the grains or beans to burst open and release their hidden potential. The effect of pressure cooking in the human body is one of deep warmth and satisfaction. It also affects one’s deep energy reserves, often unlocking hidden physiological and psychological potential, bringing it to the surface. Because of this, people with high stress or excessive emotional problems might refrain from using this method of cooking.

Pressure cooking whole grains and beans can be helpful for those willing to face their seemingly hidden past and suppressed emotions. If you have ever been in an extremely stressful situation (“in a pressure cooker”) and felt like you were going to burst, well, this is what pressure cooked food goes through, only it does burst, and as a result, it becomes sweeter. It is easy for grains and beans to adapt to this environment and improve from it. Many human beings, when experiencing what they call pressure, tend to resist or retreat, or they hold on to the situation, often making it more difficult to adapt. Pressure cooking certain foods could help some individuals in the process of letting it all out.

Stewing

In stewing, various foods are boiled slowly in water with seasonings to form a thick stew. Stewed foods are sometimes sautéed or braised first and then boiled; or they may simply be chopped and boiled as they are. A thickening agent, such as flour, cornstarch, arrowroot, or kuzu, may be added to the stewed meat and vegetables. The result is a hearty and deeply warming one-pot preparation often eaten with fresh baked bread.

Stewing causes the different foods used to meld their individual essences together into a unified and satisfying flavor. The foods release their essence into the water, and the water is absorbed into the vegetables. Thick, rich stews have a sinking effect that can be especially beneficial for those lacking in strength and stamina, as well as for those who have trouble gaining weight. Overweight people may find regular preparations of stews to be heavy and of little help in losing weight.

Another type of stewing common in Japan is a layering method called nishime. The basic difference between layering and stewing, in the conventional sense, is that the layering method uses little water in the cooking, and the finished product has very little or no water left in the pot.

Like many other preparation methods, there are numerous varieties of the layering method. A common method is to place a strip of kombu (a sea vegetable) on the bottom of an oiled heavy pot with enough water to cover the kombu. Large pieces of hardy root or ground vegetables (squash, carrots, sweet potatoes, cabbage, etc.) are layered on top of each other with added seasonings. Cover and bring to a boil, then lower the flame and let simmer until the vegetables are cooked. Remove the lid and gently mix the vegetables. There should be no remaining water in the pot at the end of cooking, and the vegetables will be very sweet tasting. Other methods differ only in that the vegetables may be layered without the kombu.

The small amount of water used in the layering method is brought to a rapid boil with a high flame, and then the flame is reduced to low, which produces a gentle steam heat combined with a small amount of boiling water. The vegetables slowly and gradually release their essence together in such a way as to meld the individual flavors into each other. The overall process can last anywhere from twenty to forty minutes, and the result can create a warm as well as a centered feeling. The layering method of cooking has a very soothing effect on the digestive system, and may be helpful for those who are hyperactive or suffer from anxiety, as it contributes to relaxation and an overall settled feeling. It has a warm and damp effect on the body.

Grilling

There are a number of ways to grill food. The barbecue grill is a common method, and closely resembles the traditional method of spit roasting, which uses a long skewer rather than a grill to hold the food. The effects are similar. One can also grill on a stove equipped with a grill.

Whatever way you grill, you generally begin by using a high heat and then lower it to a medium-high or low flame. This method of cooking tends to sear and blacken the exterior of food. It is a highly energizing method of cooking that can produce a hot and dry condition.

Marinating and Pickling

Marinated foods are soaked in various combinations of oil, vinegar, salt, herbs, and spices, which help break down food tissue through enzymatic action. This is a natural form of food preservation that has been used for thousands of years. Foods are commonly marinated from one or two hours to a number of days.

One form of marinating and pickling is called pressing. Sauerkraut is a common, traditional example of pressing: chopped cabbage and salt are combined and placed in a crock with added pressure. The salt and pressure cause the cabbage to release its contained liquid into the crock. The cabbage then sits and ferments in its own brine.

A variation of this approach involves slicing raw vegetables and pressing them between two plates, with a heavy weight placed on top of the upper plate. Another variation is to place the vegetables in a salad press, a container made expressly for this purpose with a screw-down lid that can be manually tightened down onto the vegetables to achieve optimum pressure. In addition to the pressure, a salty flavoring—sea salt, umeboshi plum or vinegar, miso, etc.—is often added to initiate and maintain a mild fermentation.

The health benefits of this method of preparation are well documented in research on kimchi, a spicy pickled cabbage preparation that is native to Korea and a famously staple part of Korean cuisine.

Pressed vegetables have a cooling effect in the body and they introduce healthy doses of enzymes and lactic acid into the digestive system. If root vegetables are used, the cooling effect occurs more in the lower part of the body; if leafy vegetables are used, the effect occurs more in the upper area of the body. If spicy vegetables (for example, watercress, scallion, radish, onion) are used, the effect may include a temporary increase in blood circulation.

The pressure on the vegetables through pressing causes the vegetables to contract and release liquid, which rises to the top. The salty flavoring interacts with the pressed vegetables and liquid to create a light, fermenting brine. The longer it sits, the more it ferments. Sometimes, the brine is mixed back into the vegetables; sometimes it is discarded.

In this style of preparation, the force of pressure replaces the force of heat typically used in cooking; this results in the vegetables remaining fresh, crisp, and fermented.

There are many ways to make pickles other than pressing, and pickling may use a wide variety of vegetables (and not just cucumbers). Each vegetable has its own unique quality, and each style of pickling enhances each vegetable with varying qualities of time, pressure, and salt. Vegetables may be pickled in salt brine, vinegar, umeboshi (pickled plum), tamari soy sauce, miso (fermented soybean paste), rice bran, corn meal, and so on. Traditional Italian cuisine features a delicious brine pickle that includes a wide variety of raw vegetables placed in a large jar or crock and left to ferment. Olives are another important fermented food with numerous health benefits.

In general, the pickling or fermenting of foods has a cooling effect in the body; however, certain methods of pickling have a more warming effect, if hardy root or ground vegetables are used and the pickling process lasts for a long time. If leafy, light, or more fragile vegetables are used, and the pickling time is short, the pickles tend to be more cooling.

A few tablespoons daily of some type of fermented food are essential for healthy digestion and for balancing one’s diet. In fact, incorporating small amounts of these salty-and-sour pickled foods into your everyday diet helps you feel alive! On the other hand, an excessive amount of fermented foods (or of sour foods in general) can contribute to withered and wrinkled skin, as well as to fatigue.

Deep Frying

In deep frying, a food is typically (though not always) coated in a batter of flour and sometimes other ingredients and then completely immersed in very hot oil or fat. The coating of flour acts as insulation that holds heat in; upon contact with the hot oil, it forces a rapid influx of intense heat into the food. The food cooks rather quickly, as compared to other cooking methods. If done properly, the food contained within the batter absorbs little oil.

For the sake of easier digestion, deep-fried foods are served with a spicy dipping sauce to balance the fat. Fried foods of this nature produce a hot and damp condition that may be supportive to the individual who is tight, dry, and cold. For someone who is hot, sweaty, and heavy, this method of cooking may not be as supportive.

Fried foods can also be beneficial for people who are dry, lack a sense of humor, and lack emotional warmth. When eaten in excess, however, fried foods may produce cravings for stimulants, especially coffee and alcohol. These help to emulsify the excess fat from fried foods. In addition, one’s skin may began to look and feel dirty and greasy. These symptoms are often accompanied by feelings of heaviness, depression, and cynicism. For health purposes, when frying, it is suggested to use heat-stable fats such as coconut oil, palm oil, lard, or other animal fats.

Baking

In baking, food is placed in an oven and surrounded by dry heat. When a food is surrounded by heat, it has the tendency to become dry; baked bread, cookies, and other flour products, and baking in general, tend to produce a dry or drying effect.

Most baked foods start out as a moist batter, or have water or oil added for additional moisture, before the baking process. A hot oven encloses the food and begins to evaporate its moisture (even if extra liquid has been added). Imagine sitting in a dry sauna. The longer you sit, the hotter and dryer you become. The peripheral body fluids evaporate almost as quickly as you perspire. Even if you add water to the sauna, the water quickly evaporates. Unlike food in an oven, you will get out of the sauna before you are truly done, but the food baked in an oven remains in the oven until it is done—in other words, dry. A baked food is “done” when much of the fluid evaporates and its body either softens and dries, or hardens and dries.

The consumption of large quantities of baked foods produces a desire for additional liquid. It seems as though nothing goes better with bread, cookies, or muffins than a cup or two of hot beverage. Baked foods crave moisture, and our internal environment has plenty of it. Baked foods have a tendency to absorb internal body fluids to compensate for their own dryness, and this often results in digestive troubles and poor circulation.

The occasional use of baked foods for people with a wet condition can be beneficial; however, for people with a dry and wrinkled condition, this type of cooking may not be beneficial. Excessive eating of baked foods may contribute to a warm and dry condition.

Be Creative

There are many other types and styles of food preparation; through common sense and direct experience, you can get to know the potential effects of each one.

When eating a natural foods diet with whole grains, fresh vegetables, and naturally raised animal products, you may have a tendency to limit yourself to the easiest or most convenient forms of food preparation. Don’t! Whole foods require you to be creative and imaginative in their preparation in order to appreciate and experience their full potential.

Variety is the spice of life! When it comes to how you prepare your food, variety in preparation is equally as important as a wide variety of foods.