You will first decide how you wish to prepare you food:

  • Roast
  • Grill
  • Smoke
  • Steam
  • Braise
  • Raw
  • Boiled
  • Frying
    • Saute’
    • Pan Fry
    • Oven Fry
    • Stir Fry
    • Shallow Fry

What type of protein will you make?


Choose the aromatics like onions, garlic, celery, shallots, peppers, etc.


Will you require a sauce? If so, choose which kind you will make.


Choose your seasonings making sure to use your herbs and spices correctly.


These things will determine how you will cut your herbs, spices, vegetables and proteins, as well as the heat you will need to prepare them. I generally know the time to cook my proteins and vegetables, but a thermometer might be of value to any!

When cooking it is important to bring your pan up to heat before introducing your proteins. If you do not, you more than likely it will steam out the moisture (evaporate the moisture) in your foods thus making your foods on the dry side.

When you have a hot pan the first thing that needs to be done is searing to caramelize. Add your ingredients to the pan and it is at this point where you can evaporate some of the excess moisture when cooking. After this you will find that the food will coagulate (thicken) and finally gelatinize (set).

Please do not forget to lower your heat after you have caramelized! Caramelizing often brings out the sugars and seers them in the heat. If you would like to caramelize without oil please click here!

Today it is more popular to air fry foods rather than frying with oils. While there are air fryer machines you will be happy to know there are plenty of affordable air fryer pans now available in most department stores and in some home improvement stores. The good news about air fryer is that it will cut down on the use of oils which allows you to taste the natural flavor of the food.

The downside to frying foods is that they really do alter the natural flavor of your foods so much so that it is highly probably that we will tend to over salt our food. Why? Because salt helps bring out the natural flavor of foods, yes salt is an enhancer. Though salt is very good for us which our body requires we need to be mindful that medical sciences have shown it is not good to have an over abundance either.


8 Laws of Healthy Living

The 8 laws of healthy living are presented through Spirit of Prophecy Quotes.


“Wherefore do ye spend money for that which is not bread? and your labour for that which satisfieth not? hearken diligently unto me, and eat ye that which is good, and let your soul delight itself in fatness.” Isaiah 55:2. ML 132.1.

Health reform is an intelligent selection of the most healthful article of food prepared in the most healthful, simplest form.” ML 132.2.

How should our food be eaten? In its most natural state. Gen 1:29 “And God said, Behold I have given you every herb bearing seed, which is upon the face of all the earth, and every tree in the which is the fruit of the tree yielding see, to you it shall be for meat.”

“God is trying to lead us back step by step to His original design that man should subsist upon the natural products of the earth.” CD 82.

Let them teach the people to preserve the health and increase the strength by avoiding the large amount of cooking that has filled the world with chronic invalids. By precept and example make it plain that the food which God gave Adam in his sinless state is the best for man’s use as he seeks to regain that sinless state.  7T 135.

Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet.” MH 296.1


“And further, by these, my son, be admonished: of making many books there is no end; and much study is a weariness of the flesh. Ecclesiastes 12:12.” ML 144.1.

“The health cannot be preserved unless some portion of each day is given to muscular exertion in the open air. Stated hours should be devoted to manual labor of some kind, anything which will call into action all parts of the body. Equalize the taxation of the mental and the physical power, and the mind . . . will be refreshed.” ML 144.3.

“Healthful exercise in the open air will strengthen the muscles, encourage a proper circulation of blood, help to preserve the body from disease, and will be a great help in spirituality.” MM 81.

What is the best kind of exercise?
“Walking, in all cases where it is possible, is the best remedy for diseased bodies, because in this exercise all the organs of the body are brought into use. There is no exercise that can take the place of walking. By it the circulation of the blood is greatly improved.” 3T 78.


“Jesus answered and said unto her, Whosoever drinketh of this water shall thirst again: but whosoever drinketh of the water that I shall give him shall never thirst; but the water that I shall give him shall be in him a well of water springing up into everlasting life. John 4:13, 14” ML 139.1.

“In health and in sickness pure water is one of Heaven’s choicest blessings. Its proper use promotes health. It is the beverage which God provided to quench the thirst of animals and man. Drunk freely, it helps to supply the necessities of the system and assists nature to resist disease. The external application of water is one of the easiest and most satisfactory ways of regulating the circulation of the blood.” ML 139.2.

“Pure water to drink and fresh air to breathe invigorate the vital organs, purify the blood, and help nature in her task of overcoming the bad conditions of the system.” ML 139.3.

“Water is the best liquid possible to cleanse the tissues.” ML 139.4.

Drink 6-8 glasses of water daily.

“Do not drink while eating. taken with meals, water diminishes the flow of the salivary glands; and the colder the water, the greater the injury to the stomach. Ice water or ice lemonade, drunk with meals, will arrest digestion until the system has imparted sufficient warmth to the stomach to enable it to take up its work again. Hot drinks are debilitating; and besides, those who indulge in their use become slaves to the habit. Food should not be washed down; no drink is needed with meals. Eat slowly, and allow the saliva to mingle with the food. The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must first be absorbed.” CD 420.


“Truly the light is sweet, and a pleasant thing it is for the eyes to behold the sun. Ecclesiastes 11:7” ML 138.1.

“Dispense with heavy curtains, open the windows and the blinds, allow no vines, however beautiful, to shade the windows, and permit no trees to stand so near the house as to shut out the sunshine. The sunlight may fade the drapery and the carpets, and tarnish the picture frames; but it will bring a healthy glow to the cheeks of the children.” MH 275.3.

“No room in the house should be considered furnished and adorned without the cheering, enlivening light and sunshine, which are Heaven’s own free gift to man. . . . ML 138.5.

“If you would have your homes sweet and inviting, make them bright with air and sunshine. . . . The precious sunlight may fade your carpets, but it will give a healthful color to the cheeks of your children. If you have God’s presence, and possess earnest, loving hearts, a humble home, made bright with air and sunlight . . . will be to your family . . . a heaven below.” ML 138.7.

The best source of vitamin D and aids in digestion.” See Te 159.


1 Cor. 9:25 “And every man that striveth for the mastery is temperate in all things.”

“In order to preserve health, temperance in all things is necessary–temperance in labor, temperance in eating and drinking.” ML 141.

Why is temperance necessary? It helps to preserve health. How often should we eat? 3 meals a day at the most, with each meal being 5-6 hours apart and the last meal should be light and several hours before bedtime.

“The stomach must have careful attention. It must not be kept in continual operation. Give this misused and much-abused organ some peace and quiet and rest.. After the stomach has done its work for one meal, do not crowd more work upon it before it has had a chance to rest and before a sufficient supply of gastric juice is provided by nature to care for more food. Five hours at least should elapse between each meal, and always bear in mind that if you would give it a trial, you would find that two meals are better than three.” CD 173.1.

“…Eating irregularly and between meals, is a most pernicious violation of the laws of health. With regular habits, and proper food, the stomach will gradually recover.” CD 175.2.

“Regularity in eating is of vital importance. There should be a specified time for each meal. At this time, let everyone eat what the system requires, and then take nothing more until the next meal. Regularity in eating should be carefully observed. Nothing should be eaten between meals, no confectionery, nuts, fruits, or food of any kind. Irregularities in eating destroy the healthful tone of the digestive organs, to the detriment of health and cheerfulness.” CD 179-80.

“I am astonished to learn that, after all the light that has been given in this place, many of you eat between meals! You should never let a morsel pass your lips between your regular meals. Eat what you ought, but eat it at one meal, and then wait until the next. I eat enough to satisfy the wants of nature; but when I get up from the table, my appetite is just as good as when I sat down. And when the next meal comes, I am ready to take my portion, and no more.” 2T 375 CD 180.

“It was customary for the Hebrews to eat but twice a day, their heartiest meal coming not far from the middle of the day.” 3BC 1165.

How many items should we eat at one meal?

“Knowledge in regard to proper food combinations is of great worth, and is to be received as wisdom from God.” CD 109.4.

“Do not have too great a variety at a meal; three or four dishes are a plenty. At the next meal you can have a change. . .” CD 109.5 1884.

“It would be much better to eat only two or three different kinds of food at a meal than to load the stomach with many varieties.” CD 110.2. 1896

“Disturbance is created by improper combinations of food; fermentation sets in; the blood is contaminated and the brain confused.” CD 110.6.

“True temperance teaches us to dispense entirely with everything hurtful, and to use judiciously ( in moderation)that which is healthful. . .” CG 398.3.

[C.T.B.H. 51] (1890) C.H. 119 “211. It is possible to eat immoderately, even of wholesome food. It does not follow that because one has discarded the use of hurtful articles of diet, he can eat just as much as he pleases. Overeating, no matter what the quality of the food, clogs the living machine, and thus hinders it in its work. CD 131.4. Signs, Sept. 1, 1887″212. Intemperance in eating, even of healthful food, will have an injurious effect upon the system, and will blunt the mental and moral faculties.Nearly all the members of the human family eat more than the system requires. This excess decays and becomes a putrid mass. . .
“The word of God places the sin of gluttony in the same catalogue with drunkenness. So offensive was this sin in the sight of God that He gave directions to Moses that a child who would not be restrained on the point of appetite, but would gorge himself with anything his taste might crave, should be brought by his parents before the rulers of Israel, and should be stoned to death. The condition of the glutton was considered hopeless. He would be of no use to others, and was a curse to himself. No dependence could be placed upon him in anything. His influence would be ever contaminating others, and the world would be better without such a character; for his terrible defects would be perpetuated. None who have a sense of their accountability to God will allow the animal propensities to control reason. Those who do this are not Christians, whoever they may be, and however exalted their profession. The injunction of Christ is, “Be ye therefore perfect, even as your Father which is in heaven is perfect.” He here shows us that we may be as perfect in our sphere as God is in His sphere.” CD 133.2.


“He giveth to all life, and breath, and all things. Acts 17:25.” ML 137.1.

“We are more dependent upon the air we breathe than upon the food we eat.” ML 137.4.

“Lungs and liver are diseased because she deprives herself of vital air. Air is the free blessing of heaven, calculated to electrify the whole system. Without it the system will be filled with disease and become dormant, languid, feeble.” 1 T 701.

“It refreshes the body and tends to render it strong and healthy, while at the same time its influence is decidedly felt upon the mind, imparting a degree of composure and serenity. It excites the appetite, and renders the digestion of food more perfect, and induces sound and sweet sleep.” 1T 702.2.


“And he said unto them, Come ye yourselves apart into a desert place, and rest a while: for there were many coming and going, and they had no leisure so much as to eat. Mark 6:31.” ML 133.1.

“The disciples of Jesus needed to be educated as to how they should labor, and how they should rest. Today there is need that God’s chosen workmen should listen to the command of Christ to go apart and rest awhile. Many valuable lives have been sacrificed, that need not have been, through ignorance of this command. . . . Though the harvest is great and the laborers are few, nothing is gained by sacrificing health and life. .” CHS 249.

What time should we retire at night? 9:30 PM is recommended especially for students. It is said every hour before midnight is equal to 2 hours of rest. A chemical called Serotonin found in the central nervous system is a well known contributor to feelings of well being. It secretes into the blood system during the hours before midnight.

Trust In God

Proverbs 3:5-8 “Trust in the LORD with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge him, and he shall direct thy paths. Be not wise in thine own eyes: fear the LORD, and depart from evil. It shall be health to thy navel, and marrow to thy bones. John 15:5 (last Part) “Without me ye can do nothing.”

“The controlling power of appetite will prove the ruin of thousands, when, if they had conquered on this point, they would have had moral power to gain the victory over every other temptation of Satan. But those who are slaves to appetite will fail in perfecting Christian character.” Te 21.

“It is impossible for those who indulge the appetite to attain to Christian perfection.–Testimonies, vol. 2, p. 400.” Te 19.2.

“Only when we are intelligent in regard to the principles of healthful living, can we be fully aroused to see the evils resulting from improper diet. Those who, after seeing their mistakes, have courage to change their habits will find that the reformatory process requires a struggle and much perseverance; but when correct tastes are once formed, they will realize that the use of the food which they formerly regarded as harmless, was slowly but surely laying the foundation for dyspepsia and other diseases.” CD 24.1.

“We can overcome because Christ did it for us in the wilderness of temptation.” Phil 4:13Phil: 4:13 “We can do all things through Christ which strengtheneth me,””When they break away from all health-destroying indulgences, they will have a clearer perception of what constitutes true godliness. A wonderful change will be seen in the religious experience.” CD 34.2.

What’s the secret of this overcoming? Conversion. 9T 112-3

“When men and women are truly converted, they will conscientiously regard the laws of life that God has established in their being, thus seeking to avoid physical, mental, and moral feebleness. Obedience to these laws must be made a matter of personal duty.” CD 18.

“Letter 48, 1902, True Reform Is Heart Reform, Letter 3, 1884 ″40. . . . The question is, “Are we willing to be true health reformers?” 9T 112-3.

Conversion is the secret.

Types of Cuisine

The following is a list consists of types of cuisines you will find throughout the United States of America.

  • Northeast which includes New England and Mid-Atlantic
  • Pacific and Hawaiian
  • Midwest has strong influences of Central, Northern and Eastern Europe which is influenced by regionally grown foods.
  • Western which includes Northwest and Southwest such as Tex-Mex, Cal-Mex, Texas Jewish and Mexican fusion, Southern California. Southern which includes South Carolina, Mississippi, Florida, Georgia, Alabama, Louisiana, Texas, Virginia, Arkansas, Tennessee and North Carolina.
  • New Mexico is a fusion of Spanish and Mediterranean, Mexico, Pueblo Native American, and Cowboy Chuckwagon influences.
  • Ethnic foods such as Creole, Spanish, German-American, Cajun, Puerto Rican.

Types of Cutting

  • The Julienne Cut: Means to cut into small, thin pieces. This helps cook a vegetable rapidly and evenly. If used fresh, this cut allows the food to be a garnish or an ingredient. This method is often used with celery, parsnips, carrots, celery, potatoes, peppers, etc.
    • Cut is 1/8″ x 1/8″ x 2″ lengths (2mm X 2mm X 4cm)

  • Squared-Off Carrot Segments

  • The Brunoise or Fine Dice: Is often used in sauces, soups, salpicons, aromatic garnish, or consomme’. Often this cut is used with carrots, celery, leeks, onion, potatoes, tomato and turnips which can be saute’ in a fat (oil).
    • Cut is 1/8″ x 1/8″ cubes (2mm X 2mm X 2mm)

  • The Batonnet Cut (The Small Dice)
    • Cut is 1/4 ” x 1/4″ diced

  • The Medium Dice (same as Batonnet but larger)
    • Cut is 1/2″ x 1/2″ diced
  • A Large Dice Cut (same as Medium & Batonnet but larger)
    • Cut is 3/4″ x 3/4″ diced
  • A Paysanne Cut

  • The Chiffonade Method
    For herbs – gather in a stack, gentle roll then thinly slice
    For lettuce – gather in a stack and thinly slice


Salpicons: A mixture of ingredients which are finely chopped and bound in a thick sauce that is used as a filling or stuffing.

Herbs, Spices, Seasonings, & Flavorings

What is the Difference Between Spices and Herbs and Flavoring?

  • Spices are – the roots, bark and seeds of specific plants.
  • Herbs are the leaves of specific plants.
  • Flavoring changes the overall flavor of the food.


Herbs are to be added at the last part of cooking. After you have brought home your herbs or plucked them out from your garden they will require cleaning. But before washing remember to remove – the stems then wash – and dry. Please note it is not necessary to remove the stems from cilantro, dill or parsley but for herbs such as mint, basil or sage you will want to remove the woody stem. To wash your herbs place them in a bowl of cool water and gently swoosh the herbs while removing any dirt or debris that floats up. After washing your herbs gently shake off the excess water. Place your herbs on a dry cotton towel allowing the water to fully dry off them. Now they are ready to store in your refrigerator or use – to cook with.

It is good to remember not to cut fresh herbs when wet. Why? They bruise easily when wet which causes the product to become mushy.

Reasons for using herbs include a wonderful aromatic smell as well as adding  rich fresh flavor to your dish.

Cutting Your Herbs

If you have a dish that requires herbs you might wish to chiffonade your herbs, then add them to finish your dish such as a soup.

If you have a dish that requires herbs you might wish to chiffonade your herbs, then add them to finish your dish such as a soup. Note: if you wish to have less strength of the herb, then add it to your dish right before it finishes cooking. But if you wish for the herb to have a wonderful aromatic effect add it right after it has cooked. For example, place the herb on top of the soup or pizza just before serving to your family or guests.


A spice consists of the stems and seeds which may be dried and/or ground which is added earlier in the cooking process. The breakdown of the spices while they are cooking is a maceration process. Maceration is the softening or breaking into pieces using a liquid such as a Tomato Salad with garlic, onions, basil and oregano accompanied by lemon juice and extra virgin olive oil. I am not understanding the explanation and it’s relevance to spices, since the above are herbs. It might be helpful to include that some spices are irritants. Uchee Pines has a good article on this.

A seasoning (stems and seeds which are dried or ground) is added earlier to the dish. Fresh spices should also be washed and dried before using.

What Is The Difference Between Seasoning Vs Flavoring?

A Seasoning is highlighting or bringing out the natural flavor of food. For example, salt is used to enhance (bring out) the natural flavor. Whereas a flavoring changes the overall flavor of the food. One example is tofu, when we add flavoring like soy sauce, onions, garlic, carrots, etc. It is also important to note that herbs or spices can be a flavoring depending on how much is used in your recipe.

When we bake a pizza we would be highlighting the natural flavor of the food by adding a seasoning at the end of its cooking. This is accomplished when we chiffonade fresh basil and/or oregano placing on the pizza right after it is removed from the oven. The time of the placement of the herb is often important as the steam heats up the herb to infuse flavor. This also can be done with soups when we add zest or other types of seasonings. Zest may be used either as a seasoning or a flavoring depending on when it is placed into the food. If the zest is placed into the food early it will become a flavoring, while if placed just before the food product is finished cooking or just after it is finished cooking it will become a seasoning.

Zest – is the peel of a citrus fruit. It can be grated or peeled.

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