Cooking often feels like another item on an overloaded to-do list. A growing movement called intentional cooking proposes that pausing, even briefly, can transform the experience.
Nicki Sizemore, a recipe developer and culinary educator, has spent over two decades developing this approach. She designed a simple ritual called BESTT to help home cooks reconnect with the process. The acronym outlines five steps: Breathe, Engage your senses, Set an intention, Thank your food, and Thank your body.
The Ritual Isn’t About Perfection
Sizemore makes clear that BESTT isn’t a strict set of rules. It works in chaotic kitchens—whether the chicken burns, the dog barks, or children interrupt. The aim isn’t perfection but a stronger connection to the food and oneself.
She describes it as a suggestion rather than a demand. Some may begin with deep breaths; others might focus on gratitude. With practice, the steps become natural, like putting on an apron or playing music before starting.
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How It Works in Practice
The first step involves taking two slow breaths. This brief pause helps the cook stay present, reducing stress. Next, engaging the senses—smelling spices, hearing the sizzle, feeling the countertop—heightens awareness.
Setting an intention could mean deciding to stay focused. Gratitude comes next: recognizing the food’s journey from farm to table and the body’s ability to process it. Sizemore points out that digestion happens effortlessly. Trusting that process is part of the practice.
Repeating these small actions can change how cooking and eating feel. They don’t add pressure but create moments of mindfulness during busy days.
Sizemore’s method doesn’t rely on complicated recipes. She pairs BESTT with simple dishes like a one-bowl green salad or a herby potato salad. Each recipe includes a suggested intention, though she encourages cooks to adapt as needed.
One surprising benefit of intentional cooking is how it changes reactions to mistakes. A burnt dish or a missing ingredient becomes a chance to practice patience. The kitchen shifts from a place of output to one of presence.
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For those accustomed to treating cooking as a chore, the shift may feel strange at first. Sizemore acknowledges the discomfort but insists it’s meaningful. The pauses reveal what truly matters—not just the meal, but the experience of making it.
Her books, including Build-a-Bowl and Fresh Flavors for the Slow Cooker, reflect this approach. The same philosophy appears in her newsletter, Mind, Body, Spirit, FOOD, which combines cooking tips with personal reflection.
The concept isn’t original, but its renewed popularity reflects a desire for deeper meaning in daily tasks. Cooking engages all the senses while nourishing the body. It can also nourish the mind when given the chance.
Sizemore’s method won’t create instant calm. It might, however, make the next meal feel a little slower and more deliberate—and that small change is significant.
