The Power of the Home Kitchen

a guest post + a (dead easy) recipe

The Tonic is a lighthearted, heavily resourced newsletter for folks interested in learning about long COVID, ME/CFS, and other health conditions. Come for the info; stay for the whimsy. Or vice versa.

Please give a warm welcome to The Tonic’s first guest poster,

Rachel Riggs | In Good Health

. I first learned of Rachel’s own journey with ME/CFS and the development of her soon-to-be cookbook through Health Rising: Finally! A Cookbook for People with ME (and similar illnesses) by a Person with ME. We’ve connected here on Substack and voilà! Feast your eyes (and bellies) on her words and pictures below. She’s generously gifted us all a free recipe, to boot. Thanks, Rachel!

I’m not drooling, you are 🤤

The Power of the Home Kitchen

In the early days of the pandemic, when so many of us were suddenly confined to our homes, we all found ourselves looking for ways to fill the gaps in our routines. Even those of us who had long relied on takeout were drawn back into our kitchens. As someone who has been housebound with ME/CFS for the past decade, I felt a surprising sense of camaraderie in this shared experience. It was an unanticipated but powerful connection—one that brought people together through the simple act of cooking.

On social media, I watched as friends and strangers alike dusted off their cookbooks, mastered the art of sourdough bread, and gathered with their closest circles for homemade dinners. Cookbook sales soared, and I couldn’t help but hope that this newfound love for home cooking would stick around, and we’d never again abandon our kitchens.

Cooking hadn’t always been a constant for me either. Before my life was upended by ME/CFS, I had been an artisan cheese-obsessed specialty food shop owner, living a busy and vibrant life. When my integrative doctor suggested a stringent three-month elimination diet, I found myself facing an identity crisis. I thought, “I’ve got this,” confident in my culinary skills. But I was wrong. The learning curve was steeper than I’d anticipated, but with every coconut milk swap and citrus squeeze, the tide began to turn. I came to realize that many of the foods I had once relied on were contributing to my illness. Slowly, I identified ingredients that no longer served my body. And yes, one of the things I had to say goodbye to was cheese.

Now, I get to prioritize what matters most. Whether it’s simply managing my food sensitivities or exploring what a Paleo or Whole30 diet can do for me. In my home kitchen, I have the control.

Home cooking has become one of the most meaningful acts in my daily routine, and an opportunity to give my body the best chance at optimal health. The home kitchen is where the most nutrient-dense foods happen. The power of the home kitchen is undeniable.

In my new cookbook, In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life (it can also be found here), I’ve created a collection of nutrient-dense recipes that celebrate seasonal produce and appeal to my SoCal sensibilities. My mission is to inspire you to reach for your own optimal health and well-being through this celebration of modern, vibrant food that will excite your senses, rejuvenate your palate, and liberate you from outdated habits.

In a world filled with uncertainty, the kitchen has become my sanctuary, and I invite you to make it yours too.

Living with ME/CFS

I’ve poured years of my life into this project, and I’ve fought for the publication of this book with the same relentless determination I’ve applied to fighting for my health. It’s hard to believe I’ve finally reached the finish line. The journey has been grueling and injurious, with immense sacrifices along the way. From the outside, especially on social media, it might seem like I’m functioning better than I truly am. The reality is, every bit of my energy goes into preparing nutritious meals, avoiding ingredients that trigger oral symptoms or make me feel globally unwell—a sensation that can only be described as feeling poisoned. Cooking and this book have been my singular focus, and I’ve given everything to both.

When my food intolerances began to take hold, I found myself unable to eat anything that wasn’t prepared in my own kitchen. Even seemingly innocuous grocery store foods would provoke severe reactions, often without a clear trigger. Preparing every meal became an absolute necessity, and my husband had to step in, learning to navigate an ever-expanding list of dietary rules—both known and unknown—to keep me safe. His willingness to take on all the grocery shopping (while also eating all my recipe development failures so we didn’t have any food waste) is the only reason I was able to make this book happen. He has supported even my most unreasonable endeavors, and I consider him a gift from the universe.

Many have asked if this is an ME/CFS cookbook. In Good Health is not intended to be an ME/CFS-specific cookbook, as we face so many barriers: limited stamina for cooking, myriad food intolerances, and the high cost of nourishing ingredients. But as each recipe is nutrient-dense and free of nightshades (eggplant, tomatoes, peppers, and potatoes) soy, grains, gluten, legumes, pork, shellfish, dairy, refined sugar, cashews, and peanuts -- I’m hopeful that this book will offer something for everyone!

For the first year, I will be donating the author proceeds to ME/CFS + long COVID research through the Open Medicine Foundation, which spearheads chronic complex disease research that follows patterns of success and benefits from collaborating with leading scientists and clinicians from around the globe.

A Foreword from Dr. Terry Wahls

I’m thrilled to share that Dr. Terry Wahls, a leading physician, researcher, and author of The Wahls Protocol (also found here), has written the foreword. Dr. Wahls’ pioneering work in functional medicine, and her powerful personal journey in healing from multiple sclerosis, have touched the lives of so many. Her groundbreaking research on autoimmune disease and the role of diet and healing perfectly aligns with the core philosophy of my cookbook, and I’m beyond honored to have her contribute her voice to this project.

If you’re looking for a fun follow on Instagram, Dr. Wahls offers an unapologetic, vanity-free look at her life as a researcher with multiple sclerosis. In a space that often feels vapid, she’s a breath of fresh air. She posts her nightly dinners which include mountains of veg – mostly from her own garden – and some type of protein. It serves as a reality check for me as she sets an incredibly high bar for daily vegetable consumption. I’m never quite there, but I keep reaching.

THE RECIPE

Creamy Cauliflower Soup

If you’re unsure about cauliflower, this silky soup is unexpectedly subtle and might just win you over. It’s the perfect thing to balance out any winter indulgences. Cozy up with a warm bowl of this seasonal soup, and pair it with roast chicken or a mild, flaky white fish for a complete, satisfying meal.

Serves 4

Ingredients:

• 2 small shallots, roughly chopped

• 3 garlic cloves, roughly chopped

• 4 large celery stalks, chopped

• 1 large head of cauliflower, finely chopped

• 2 cups (480 g) filtered water

• 1 1/2 teaspoons Himalayan pink salt

• 1/4 teaspoon white pepper

• 1 (13.5-oz/400-ml) can full-fat, additive-free coconut milk

• Celery leaves, for garnish

• Extra-virgin olive oil, for drizzling

Method:

Combine all ingredients, except coconut milk, celery leaves, and oil, in a large saucepan over high heat. Cover, and when it reaches a boil, reduce the heat to medium-low and simmer for 15 minutes, until vegetables are very tender. Turn off the heat, then stir in coconut milk.

Carefully transfer the soup to a blender and blend until smooth. (Alternatively, use an immersion blender, but it won’t be as smooth.) Season to taste with salt.

Ladle the soup into bowls, then garnish with celery leaves and finish with a drizzle of olive oil.

Sourcing Note: Trader Joe’s Organic Coconut Milk is my favorite.

Follow along via my free newsletter, Instagram and Facebook, to hear about fun product giveaways and VIP passes that give you BFF status to text me your questions while cooking from the book.

In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life will be available in bookstores on September 30th, but you can pre-order your copy now.

Amazon.com, Barnes & Noble, Shop Local US, Amazon.ca, Amazon UK — other International stockists are available too, check your location!

Why You’ll Love This Book:

• It’s an invaluable resource featuring over 75 recipes, perfect for those with dietary restrictions or anyone looking to fuel their body with nutrient-dense food.

• Each recipe is free of nightshades (eggplant, tomatoes, peppers, potatoes), soy, grains, gluten, legumes, pork, shellfish, dairy, refined sugar, cashews and peanuts. (I’d like to think you won’t notice their absence!)

• The ingredients lists are short + the preparation times are reasonable.

• There’s a photo of every recipe — which isn’t solely for the purpose of drooling and dreaming — it provides context for how each dish is made and presented.

• There are oodles of new + exciting ways to get your veg on!

• Oh, and CAKE — so much cake! These everyday cakes are almond flour and maple syrup-based, and are mixed up with a single bowl + whisk.

• For the first year, I’ll be donating all author proceeds to ME/CFS + long COVID research through the Open Medicine Foundation.

Why Pre-Order?

• The online price will fluctuate, but when you pre-order the book on Amazon you’re guaranteed the lowest price.

• You won’t be charged until the book ships.

• Pre-ordering ensures your book will ship when it releases on September 30th.

• Pre-sale book purchases help generate buzz before the release.

• When you pre-order you will get three FREE recipes that are not in the book.

To get the bonus recipes…

1. First, order your copy of In Good Health from any retailer.

2. Send your receipt to InGoodHealthCookbook@yahoo.com

3. I’ll email you the recipes!

Now stick around for…

🥳 The After-party 🥳

with guest host,

Rachel Riggs

!

😋 What I’m craving: I’m all about bison right now. It’s packed with more protein and iron, and contains less fat than beef. Whole Foods Market offers a great bison sirloin steak that’s way cheaper than filet mignon, and Costco has ground bison that I love using for meatloaf.

😂 What I’m (fake) reading: Your Shitty Body & You: a guide to giving up

🛒 What’s in my shopping cart: I’m a hardcore minimalist – just groceries and ridiculous amounts of supplements.

📺 What I’m watching: Paradise, with Sterling K. Brown

🌞 What I’m looking forward to: the cookbook pub date, when you all can cook the book!

🙏🏼 What I’m grateful for: My husband, an indoor enthusiast and self-proclaimed turbo introvert who really gets ME/CFS.

👂🏼 What I’m listening to: Sly & The Family Stone: Stand

👩🏽‍🍳 What I’m cooking: Not Your Grandma’s Chicken Soup, on repeat (it’s one of the bonus recipes you’ll receive when you pre-order the cookbook).

🍫 What’s my favorite mood booster: dark chocolate

😵‍💫 What am I binging: We just finished Ozark, I miss Ruth!

👖 What am I wearing: PJ’s (Wait, is there another option?)

🚫 What I’m avoiding: mean people

🥶 What am I dreaming of: a brisk walk in the cold winter air.

Thanks for joining me for this guest post – please forward this email to everyone you know!!

Any questions or comments for Rachel?

Please like, restack, share!

Subscribe to Rachel’s Substack here, or to The Tonic here:

**Disclaimer: Although I AM licensed to drive and to practice social work, I am NOT a licensed medical professional. You should not rely on any information contained in this newsletter in making medical, health-related or other decisions. Please consult a doctor or other health professional.