Last July, Health Rising informed the complex chronic illness community that Rachel Riggs was working on a special project: a cookbook featuring vibrant, nutrient-dense food that omits many foods, such as gluten, grains, and dairy, that can be triggering for those living with chronic illness.
“In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life” is now available to pre-order, and Rachel is here to give you an update:
Many of you know I’ve poured my heart and soul into this project for years. Publishing today is far from a meritocracy, and I’ve had to fight for this book as fiercely as I’ve fought for my health while living with ME/CFS.
This 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 free of nightshades (eggplant, tomatoes, peppers, potatoes), soy, grains, gluten, legumes, pork, shellfish, dairy, refined sugar, cashews, and peanuts, I’m hopeful that this book will offer something for everyone.
I’m thrilled to share that Dr. Terry Wahls, a leading physician, researcher, and author of The Wahls Protocol, 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 in healing perfectly aligns with the core philosophy of my cookbook, and I’m beyond honored to have her contribute her voice to this project.
For the first year, I will be donating the author proceeds to ME/CFS and long COVID research through the Open Medicine Foundation.
For more details and to pre-order, please visit Amazon or the retailer of your choice. International links will be available soon. By signing up for my newsletter, you’ll also receive updates on the book and information about exciting product giveaways.
Thank you for your support!
Why You’ll Love This Book:
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Kale salad
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!)
- I’ve kept the ingredients lists short + and the preparation times reasonable.
- There is 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, all the author proceeds will be donated 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.
- Pre-order data provides early insight to my publisher, which helps them ensure they print enough copies to meet demand. This helps prevent the book from selling out and becoming temporarily unavailable.
- When you pre-order, you will get three FREE recipes that are not in the book.
Exclusive Bonus Recipes Offer:
Pre-order In Good Health and receive 3 bonus recipes as a FREE thank-you gift! They’ll I’ll be sent right to your inbox once you let me know you’ve pre-ordered so you can start cooking.
- Not Your Grandma’s Chicken Soup:
No soggy vegetables or flaccid noodles here — just lots of nutritious veg that’s been finely minced in the food processor to add body and infuse the broth with flavor. That, plus succulent poached chicken and a fresh squeeze of lemon. It makes a large batch and freezes beautifully! - Almond Butter Brownies + Toasted Walnuts:
A single bowl plus a handful simple ingredients makes for a sweet fudgy treat that will hold in the fridge for a full week. If you’re not into walnuts, you can omit them! - The Everyday Cold Brew Coffee:
Cold brew coffee is available in most grocery stores, so there’s no muss or fuss involved here. A few pantry items make this the rich and creamy (dairy + refined sugar-free) everyday coffee of your dreams,and allows you to quickly whip one up (hot or cold) for guests!
To get the bonus recipes…
- First, order your copy of In Good Health from any retailer.
- Send your receipt to InGoodHealthCookbook@yahoo.com
- Rachel will email you the recipes!
For cookbook news and fun product giveaways, please sign up for the newsletter!H
- pie
- Beef
- Muffins
- Cod
- Beans
- Carrot dip
- Salmon soup
- Salmon cakes
Health Rising does not receive any funding from the sales of this book.- Cort
Yummy! I just pre-ordered my book yesterday. I’m so excited.
I know this book must have taken so so so much work.
Thank you, Rachel, for being dedicated to those of us with food sensitivities.
And the photos are gorgeous!
Rivka!!!
Thank you so much – x
Have pre-ordered to the from the UK. I’ve tried so many different things for my fibro/cfs/long covid that haven’t worked, I’m looking forward to receiving this in Nov. If all it does is add to the variety of meals that I have it’ll be worth it.
I’m just hoping that it’s not lots of complicated and time consuming to make meals.
Claire, you’re in the UK!
Thank you so much for ordering — I’m happy to see it’s on AmazonUK now.
I own many cookbooks, and the IN GOOD HEALTH recipes are definitely less involved than most. The cakes are made in a single bowl and there are lots of recipes where you can add shredded rotisserie chicken to make it a full meal.
Knowing how to store and freeze leftovers is a big help too, and I point to a number of those efficiencies in the book!
I hope you love it!!!
Rivka! We’ve been thinking of you and are sending you love 💕
Excited for this to be released. Beautiful cover Rachel! Recipe’s sound delicious!
Thanks, Jen!!!
Although I believe in tasty and healthy food. What does this cookbook add for ME/CFS/POTS/FM or long-term Covid patients? When it comes to food intolerances or allergies? Visit an allergist and a dietitian.
Our intolerances are so individual and often fluid — so there’s no one size fits all. But this cookbook eliminates a lot of them without using any faux ingredients! It is not ME/CFS or long COVID specific. It’s all about nutrient-dense food that avoids a number of problematic ingredients. Many cookbooks omit gluten, dairy, and refined sugar — this one has a much longer list. I wasn’t able to identify my sensitivities with the help of an allergist or a dietician — I was only able to figure it out by adhering to a stringent 3-month elimination diet.
”Our intolerances are so individual”’, That’s exactly what I mean. My allergist and dietician helped me a lot and my food intolerances could be demonstrated with a test. I understand that this is not the case with all patients. But if you are going to do an elimination diet for a number of months, guidance from a dietician is recommended, they can help with this. Anyway, good luck with your book and hopefully it will be useful to some people. Delicious dish ideas are of course always welcome!
I am interested in preordering your new book.
Hi Mary,
Lovely!
It’s available on Amazon, Barnes & Noble and independent book stores. It’s also available on Amazon Canada, but some of the other international sites take longer to populate.
I pre-ordered my book. Not only will it have great recipes but it looks like it’s going to be beautiful as well and I love that Rachel’s proceeds are going to the OMF for the first year. 🙂
Cort, you are such a friend to this community, and to me. Thank you so much for your support, I hope you love the book!!! x
This looks amazing! Hope to see this available in Australia. In the meantime I’ve been on BlueSky and asked Nigella to include this on cookbook corner 😄
Hi Liz,
Wow — that’s fantastic of you, thank you!!!
It will be available in Australia, I’m told it just takes a little longer for the international sites to populate.
Please say hello on BlueSky, I’m at @rachelriggs.bsky.social
This looks interesting, but my biggest food problem is with onions and the whole allium family. There’s no mention of them here, so I guess the recipes will contain them?
Hi Shirley,
Yes, there are definitely alliums involved, but I counted them for you! It looks like 46 of the 77 recipes do not contain any alliums, and there are about 30 vegan recipes. Still plenty of options for you!
What a wonderful endeavor! I do not eat any flesh and am wondering how much of the cookbook will be of use to meat and others with similar dietary needs?
Congratulations on the completion of your work!
Hi Katie,
24 of the 77 recipes contain meat or fish, and a couple of the salad dressings contain anchovy or fish sauce — so it depends on how strictly you define that. Several of the salads are topped with shredded chicken which could be omitted. There are a couple great dips made from vegetables and loads of sweet treats made with almond flour and maple syrup. Hope that gives you a sense of whether it’s a good fit for you!
I have a severe nut allergy, I’m wondering what percentage of the recipes involve nuts, including almond meal/flour
Hi Alison!
43 of the 77 recipes are nut free. Several salads contain nuts which can easily be omitted, bringing that number up a bit. I assume seeds are ok? Hope that helps!
Thanks Rachel!
My pleasure, Alison — thanks for asking!
I placed my pre-order the day you announced it on your Substack! I plan to order several more in the fall as Christmas presents. I’m so excited to hold a copy in my hands!
Caroline!!!
I’m so grateful to you for all the food chats and recipe testing – thanks for being an important part of the process!