Synergistic Cooking  - How to Energise Your Meals

March 26, 2022

By Karen Unsworth Berger, BAA, TFH

Creating your "high life force energy" body begins with a high life force energy diet.  It is not realistic to expect to have optimal health and energy by feeding your body anything but high life force foods.  This means choosing organic fruits and vegetables, grass fed meat, wild fish such as sockeye salmon, and good natural fats such as grass fed butter, organic cream, coconut oil, and specific common herbs and spices. These foods have a significantly higher nutrient density AND Life Force Energy than conventional chemical laden foods which may LOOK similar.  However they will ultimately drain your life force energy as you age, and will not support your long term health on all levels.  

People often look at me skeptically when I emphasise the importance of organic food, because it doesn't look much different.  But the fact is today's conventional "farming" practices produce very low energy food which is not only low energy but often toxic due to chemicals from chemical laden depleted soils, and animal products are toxic from the GMO grains that the animals are fed with.  For example, here I have used refined muscle testing to measure the difference in life force energy between conventional and organic or wild foods.  

  • conventional blueberries 5% life force, 25% stress.   organic blueberries 70% life force, 0 stress
  • conventional broccoli 8% life force, 15% stress,  organic broccoli 50% life force, 0 stress
  • conventional grocery store eggs 8% life force, 24% stress,  health food store free range organic eggs 50-60% life force, 0 stress
  • conventional rib eye steak 5% life force, 33% stress. grass fed rib eye 50% life force, 0 stress
  • farmed salmon 3% life force, 35% stress.  Wild sockeye salmon 50% life force,  1% stress (likely from ocean pollution) 
  • commercial plant based burgers, popular brand 0% life force, 45% stress.  Grass fed hamburger patty 50% life force, 0 stress. 
  • Canola and corn oil, 0% life force, 45% stress. (Imagine what this does to your foods!)  Organic coconut oil for frying 40% life force, 0 stress.  Grass fed butter for low temperature frying 50% energy 0 stress. 
  • Water:   Toronto city tap water 4% life force, 8% stress, bottled spring water in plastic bottle, 8% life force 4% stress.  Filtered tap water (using Santevia jug filter) 20% life force, 0 stress.  Santevia filtered tap water after structuring, 70% life force energy. 

 You decide!  Is it any wonder why we see so much fatigue and illness in modern societies? Young people in their twenties I have tested almost always have a very low life force energy - typically 15-20%, because most do not eat organic foods. 

They often think it is too expensive, but pay in the long term with their health.  Youth gives them an advantage that they may not feel the effects yet because their BODY energy (which we are born with) is still about 20 percentage points higher than their life force in our 20's.  It IS absolutely possible to maintain a high life force energy throughout your life, which will in turn maintain a high body energy.

Life force energy sustains our body energy... 

But getting into our 40's, the body energy gradually drops to match our life force energy, so by the time they are 50+ and the benefits of youth are diminished, body energy drops close to or matches life force energy.  On the other hand we have healthy 70 and 80 year olds with 70-75% life force energy because they eat organically, avoid certain foods, and have the right lifestyle.

It is not always easy to follow the diet we would like to, for various reasons.  Many people cite cost as their reason for not eating organically, and for some larger families this may be a valid point.  In this case, organic frozen fruits and vegetables are less costly and highly preferable to conventional.  Conventional meats, eggs, and dairy, and farmed salmon, should be avoided as they are highly toxic - just eat a smaller portion of meat and load up on vegetables, and even the highest quality pastured eggs are inexpensive in relation to their high quality protein.  Everyone can spend the money on a few good organic dried herbs and basics to enhance your meals.

We can.....

  1. Raise the energy of low quality "high demand" meals containing starchy carbs such as white rice and pastas
  2. In some situations balance the odd small sugary desert
  3. Optimise already nutritious meals to an even higher energy level

All we have to do is use specific complementary power packed herbs and seasoning into our cooking!  For example, in our home,  my husband loves potatoes.  I have stayed away from the nightshade vegetables for years due to my genetic predisposition to developing arthritis, therefor I rarely eat potatoes.  I’ve found that it is actually easy to reduce the stress and optimise the energy of potatoes by method of preparation, and adding specific herbs and foods to enhance them.

Certain herbs have a very high frequency and high nutrient density. When these herbs are used with a compatible but less desirable food such as wheat, other grains, tomatoes, and potatoes, they increase the over all energy, and reduce stress from that food. There are also certain foods can also be used in this manner. 


For example cilantro is a very high frequency herb and can be used fresh chopped, stirred into many type of dishes including starchy low nutrition carbs like white rice and pasta. It is very nutrient dense, and increases the vibrational energy of compatible foods it is combined with – always keep fresh organic cilantro on hand and use it liberally - a handful of chopped organic cilantro per serving will typically enhance a pasta dish by about 40 percentage points!  You can also use it in scrambled eggs, chili, salads, and countless savory dishes. 


Organic herbs and foods we use for balancing and energizing foods:


Herbs:  Tarragon, cilantro, oregano, thyme, black pepper,

sage, ginger, Himalayan salt

Foods:  apples, spinach, blueberries, organic hemp seed,

broccoli micro greens, sunflower sprouts


Fresh organic herbs are always preferable to use but not always practical due to the quantities you might need to balance the foods.  Sage is hardy and easy to grown outside in large quantities.  The leaves can even be picked outside and used through the winter here in Toronto, but you can certainly use dried. Fresh organic cilantro is widely available for purchase in bunches, and ginger root is easy to find. (You can also buy candied ginger and run it under very hot water to wash off the sugar. ) Personally I grow fresh herbs in the garden, but in winter I use mostly dried tarragon, oregano and thyme. 

Even for those who may not have access to a lot of organic vegetables, find organic dried herbs, perhaps on line, to boost the energy of your meals, and grow your own if possible. They pack a MUCH bigger punch. Ground black pepper in a pepper shaker in a restaurant would typically have about 10% life force, and fresh ground organic black pepper at home, about 80%.   If you are dining in a restaurant and the waiter offers you fresh ground black pepper from a peppermill, take it - conventional peppercorns have about 40% life force, which would be much more than the meal! 

Broccoli microgreens are a nutrition dense tasty topping for many dishes and a small portion is equal in sulforaphane to a larger serving of broccoli. 

More about Conventional VS Organic

Conventional vegetables and meats may LOOK the same, but in fact their life force energy is very low.. typically only about 5% life force energy, 0% for plant based "meats".  Organic these days is not so high energy either because there is often some degree of mineral depletion in the soil and transporting time, but there is still a vast improvement - about 50% life force.  Once you use optimal combinations, you can often raise them up to 80%, which is as high as I've tested.  I always hear people say skeptically "but conventional food looks fine and how do I know organic food is really organic - is there really a difference?"..   YES there IS a vast difference.  Organic licensing is  very strictly controlled, and I have never yet come across fresh organic produce or meats that did not test far superior to conventional - and you can taste the difference.  When living in USA there was a brand of "organic" produces such as including dairy, very common in grocery stores, which never tested well and I suspected something off in their factory, but that is the only company where I suspected something was off. 

Any foods and meals 50% life force or over can be considered beneficial and supportive to your health and wellbeing.  Most fast food and family restaurants serve meals with 0% life force for fast food, up to 10% in a good restaurant -  higher for rare organic restaurants.  Your home prepared organic meals can easily  reach 70 to 80%. 


Synergistic Enhancement - Raising good foods to the next level!

 It takes ¼ to ½ tsp per serving of dried herbs per portion, to balance foods, so use liberally - also use a lot of black pepper!  The life force energy levels (percentages) indicated below are using organic foods. 

Fats and oils: The best fats to cook with are pastured butter at low temperature, ghee made from pastured butter is good at higher temperatures, and organic coconut oil at higher  temperatures or if you want to brown something - as long as it doesn't smoke

At all costs, avoid vegetable and seed oils, which are toxic, inflammatory, and loaded with linoleic acid (omega 6) which is a priority cause of disease.  Omega 6 fatty acid bonds are unstable and break easily, causing free radical damage and degeneration through oxidative stress.  

Avoid avocado oil as it is typically adulterated with "bad" oils and does contain omega 6 fats even when pure.  Avocados are good in moderation – up to a few times a week.  Healthy fats are most important for a healthy metabolism, and contrary to what we have been led to believe by the food industry, natural saturated fats are a healthy fat because they do not oxidize in the body .  Use olive oil sparingly as it does contain omega 6 fats, and according to a documentary on 60 Minutes, 80% of commercial olive oil is adulterated with cheap vegetable and seed oils. Expect to pay at least $30 a 500ml bottle for pure, high quality olive oil - see photo, but you will be using it very sparingly so cost is not such a factor. 

Asparagus:  Saute in a lot of butter, add Himalayan salt and thyme. 

Broccoli: butter, Himalayan salt

Green string beans:  Himalayan salt, grass fed butter  (from 50% up to 80% life force) 


Eggs:  Black pepper, Himalayan salt, pastured butter, cilantro.  Use pastured eggs only. For scrambled eggs, add structured water. 


Green vegetables:  For other green vegetables such as kale, bock choy, and fennel, and  it is good to season with any combination of sage, black pepper, cilantro, oregano, and Himalayan salt. (with pastured butter.)


Cauliflower:   Black pepper, tarragon, Himalayan salt, pastured butter.

Mackerel:  Use a lot of fresh ground black pepper  (See "Optimized meal" photo - add slightly more broccoli microgreens than shown.) 

Meat Loaf:  Tarragon 

Meats:  Be careful to buy only pastured meats and eggs for optimal energy – “factory” animals are fed GMO corn and soy are highly allergenic, and passed on to you.  Metabolic disease may also be associated with corn.  Chicken is not typically a healthy meat any more unless pastured - chicken is a major source of linoleic acid because they are fed grains.  Linoleic acid (omega 6) has recently determind to be a priority source of inflammation and disease. 

Black pepper and Himalayan salt are the best over all seasonings for meats. 

Mushrooms/shitake: cilantro, thyme, black pepper, grass fed butter

Peas (organic/frozen):

 Organic frozen peas have about 50% life force energy.  When you combine peas with grass fed butter, Himalayan salt, and chopped cilantro, the life force rises to 70% which is very good.

Salad:  For the most nutrient dense salad, use broccoli and sunflower microgreens, and chopped cilantro along with a bit of real, raw sauerkraut and optional chopped radish. (See photo. The small salad shown tests as equivalent in sulforaphane to 2 servings of cruciferous vegetables.)  Use a touch off quality extra virgin olive oil and balsamic vinegar as a dressing. 

Spinach:  butter and HImalayan salt


Vegetable soups: add 1 tsp dried oregano, sage, thyme, ½ tsp ground black pepper, Himalayan salt, include sweet potato and lots of broccoli florets


Yams/sweet potatoes: pastured butter, Himalayan salt, black pepper, oregano or sage.

Structuring liquids:

Make water, smoothies and other blended foods healthier!

Anything we blend becomes “destructured”, which dramatically reduces it's energy.  The best way I can describe this is to say the the structure of the food becomes scrambled, and "incoherent" on a cellular level.. I discovered this a few years ago when making vegetable juice with a friend who had a farm.  She saw me throwing away large quantities of vegetable pulp, and asked me if it might be good food for her animals.  I thought that was a great idea, but was astounded when I tested the pulp – it actually had 0% life force energy, therefor would not be beneficial to her animals.  I also could not believe that the life force energy of the juice itself was only 5% despite all the organic vegetables. 

The problem is the food is no longer in it's natural form - the structure has been changed and as a result, the Life Force Energy of the food drops dramatically.  The most commonly affected foods would be sauces, smoothies, blended soups, and juices, etc. 

Imagine dumping all the building materials to build a house in one pile, and then trying to sort it out! 

However you CAN return cellular coherence or "order" to the liquid after blending, by the quick process of “structuring”, and return it to a high Life Force Energy of 70-80%.   Simply stir briskly 40 times left, then 40 x right, creating as deep a vortex as possible.  You can actually taste the difference before and after.  For example if you are beating or scrambling eggs, finish by "re-structuring" whisking the eggs left then right, and this will raise the energy of your end result. 

In some recipes which must just be "stirred to moisten" only, structure liquids or eggs first before adding them to the dry.  This will raise the Life Force Energy of the whole recipe.  

Pet food is highly processed with a very low Life Force Energy, but you can increase it significantly (ie. from 5% to 40%) by stirring in a bit a structured water. 


Wash non organic foods with structured water

Structured water can also be used for detoxifying non organic fruits and vegetables.  Occasionally when organic has not been available, I have had to purchase something like conventional blueberries. They muscle test as stressful even after washing in tap water.  But, if you wash them in structured water you can effectively neutralise harmful chemicals, and the life force of the berries will go up - although not as high as with organic berries.  I always keep a jug of filtered, structured water on the counter.  Place the berries in a bowl and pour structured water over them - leave it for about 30 seconds and drain the water.

Add structured water to your pet's food

Its not easy to give our pets good organic food because it's simply not available, but adding a bit of structured water  - say 2T - to a cat's portion of food, will help to neutralise chemical stress and increase life force energy of wet food. For example our cat's expensive veterinary food has about 5% life force and 8% stress.  Stir in a bit of structured water and it raises the life force to 40%, and 0% stress (be careful not to use too much - about 2T).   You can definitely do this with wet dog food and kibble to make a gravy.  Of course give them structured water in their water bowl. 

Optimising stressful foods:

Sometimes we have family members who LOVE certain foods which are not doing anything for their health.  Cooking them with these herbs and foods will act a bit like an “antidote” to reduce the stress and increase the energy of the foods. This method is not to be used if someone has an allergy to a food, such as celiac disease -  avoid the food completely.  The nightshade family (“Deadly Nightshades”) are often a family favourite – especially tomatoes and potatoes - but have never tested beneficial for anyone I have worked with.  The nature of the plant is high in inflammatory lectins, despite the fact that they do contain nutrition – it’s not enough benefit to counteract the negative effect.  Use the “antedote” herbs liberally.


Aubergine  (Eggplant) – This is an expecially stressful food and is best avoided, with 0% energy and 45% stress before preparation.  Using this technique will raise it to 50% life force and 0% stress which is acceptable.   First cut out the seeds and peel the eggplant. Oregano, black pepper, Himalayan salt.  Be sure the olive oil use are using is highest quality, such as Acropolis brand, from Greece.  80% of “pure olive oil” in America is adulterated with toxic vegetable and seed oils.

Beans:  I always substitute the white Italian cannelini beans in bean or chick pea recipes like hummus,  because they test less stressful than kidney beans, black beans, and chick peas, with less inflammatory lectins.  Use grass fed butter, sage, cilantro, Himalayan salt, black pepper, and cumin - up to this point,  this is the only time I use cumin specifically as a food energiser. 


Dairy:  Personally I choose goat’s cheese over cow, but on the occasion we have parmasin, I will make sure I add a lot of chopped cilantro to the dish.  Use Cilantro, oregano, and tarragon especially for cow products but it also goes well with goat and sheep cheeses. I like to buy a roll of soft goat cheese and roll it in finely chopped cilantro, or in dried oregano or tarragon. 

NOTE: butter and heavy cream have a high fat content and are digested as more of a fat than protein, so they are often well tolerated when normal cow’s milk products are not.


Sweet Peppers-  These are best avoided, but if you must, roast and peel off the skin, cut out seeds. Thyme, black pepper, Himalayan salt.


Pasta and rice: White rice (less inflammatory than brown since brown rice is high in lectins) and pasta – preferably gluten free – should be considered just as a base to load up with good vegetables and herbs!  Cook rice and pasta in water salted with Himalayan salt.  The best rice I have found is organic white Jasmine.  The top herbs for energising rice and pasta are oregano and cilantro.  Use ample grass fed butter, garlic for pasta,  black pepper, sage, and ideally lots of organic shitake mushrooms. 

NOTE:  For baking, white spelt flour is better option than wheat flour as it is low in gluten.  Again, white spelt (or wheat) flour is lower in inflammatory lectins than the whole grain.  If using white wheat flour, it must be organic because conventional wheat is sprayed with glyphosate ("Roundup") BEFORE harvesting. Wheat cannot be genetically modified, but conventional wheat is exposed to glyphosate. If buying dry pasta, buy brands made in Italy as they do not contain glyphosate. 

Potatoes: To prepare potatoes, peel and sit in a bowl of cold running water for about 3 minutes. (Very small potatoes or "french fries" for baking, require only about 2 minutes.) Eat potato recipes with home made applesauce (steamed mashed apples only), cilantro, black pepper, Himalayan salt, pastured butter.  For home made baked French fries, slice potatoes, rinse as above in cold water,  pat dry, coat with olive oil, generous black pepper and some Himalayan salt.

Sugary desserts:  It is definitely a good idea to keep these to a minumum, but on occasions where you must, serve 1/3 cup organic or wild blueberries on the side with the dessert. If baking, add ginger and  organic hemp seeds, or add blueberries to a cake or muffin recipe.   For a basic buttercream icing, use ¾ cup organic icing sugar, 1/3 cup soft pastured butter, and 2T organic hemp seed OR ¼ tsp ginger powder.  (Hemp seed always has to be organic, because like wheat, non organic is typically sprayed with glyphosate before harvesting!)

For regular baking, use Sucanat sugar (also called Rapadura) instead of white or brown sugar. This is made from whole, ground sugar cane and contains fiber and molasses.


Tomatoes:  Ideally blanche and seed.  Season well with oregano, black pepper, Himalayan salt.


Wheat or other grains, including gluten free:  Spinach – for example stir a handful of spinach into a serving of pasta until wilted. Shitake mushrooms, thyme, blueberry, blackberry, black current, spreads on toast (“Crofters” make organic spreads which not contain sugar – they use juice as a sweetener).