Deliciousness, Born from the Fire of Chronic Illness

Rachel Riggs's beautiful new cookbook

I have something a little different for you today: a miniature podcast. It’s a recording of a conversation with Rachel Riggs about her new cookbook. The transcript of our conversation is below — and don’t miss the recipes at the bottom.

Julie Rehmeyer: Welcome to the first ever Podcast of The Weighing. I have no idea if this will become a regular thing, but this seemed like the right format to share with you the work of Rachel Riggs, author of the gorgeous, delicious new cookbook, In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life. Welcome, Rachel.

Rachel Riggs: Thank you, it’s such a pleasure to be here.

JR: So, let’s just kind of start at the beginning. What led you to write this book? Was there a specific moment when you knew that it needed to exist?

RR: Well, it wasn’t my intention to write a cookbook. So, I’ll give a little background. I was a specialty food shop owner when I got sick, and ultimately, ended up selling my shop. And, like so many people, I spent years searching for answers, which eventually led me to an elimination diet, just to see if that would help in any way.

This was before I had an ME-CFS diagnosis, so it was about 10 years ago. This has ended up being a 10-year project.

So, I started developing recipes when I couldn’t find resources that really spoke to me, especially back then, 10 years ago, but it’s even true now — well, I live in Southern California, so I think there’s a certain sensibility that comes with that, a certain style of food that I like, really fresh and vibrant.

And a lot of the paleo books, for example, tend to be maybe a little too meat-centric for me. There’s a lot of adaptations of classic dishes, things like that within this genre of cookbook.

I just couldn’t find the right resources for me, and so I ended up developing recipes simply to feed myself and my husband food that didn’t feel punitive.

That’s how it all started, and eventually, when I had enough of a collection… First of all, I surprised myself, because I really thought my life in food was over, and that this was gonna be jail food, as we say around here. I really surprised myself when we started creating some great dishes.

Once I had a solid enough collection, I realized that it needed to become a book. So, it was an accidental happening, and I’m glad it did.

JR: That’s great. So, who did you write this book for, and why do they need it?

RR: Well, I think that most broadly, this book is for food lovers who care about nutrition. The book omits a ton of inflammatory ingredients, like gluten, grains, dairy, refined sugar, nightshades, things like that. But it does so in kind of a quiet way. Like I said, no adaptations, kind of like new versions of things that I built from the ground up. And so, I don’t think that people necessarily would notice that those things are missing. So I think that makes the book sort of available to everyone.

And there’s also the people that you want to join you at the table, and they’ve got their own needs. These days, there are a lot of people with dietary restrictions, right? And so, when you have people at the table and somebody’s dairy-free, another person’s gluten-free, etc., how do you accommodate them? Especially for a layperson, somebody that doesn’t have their own restrictions, I think it can be really daunting. So, I think of that a lot, especially as we’re approaching the holidays, that’s going to be a really common challenge, and so I think of this book as offering a lot of different solutions.

But again, at its most basic level, nutrient-dense food.

JR: Yeah, tell me a little more about nutrient-dense food. You talk in the book about, the challenges of getting solid nutrition these days. Can you tell me a little more about that?

RR: Yeah, I mean, I think that nutrient density matters more now than ever. I think… I think we’re often starting from a deficit, and that’s because chronic conditions impact, they may impair absorption of nutrients. Environmental stress — we’ve got this toxic load that our bodies were not built for. That increases our need for nutrients. And then, agricultural shifts and soil depletion is its own issue, and it’s reduced the nutrient content of our food.

So more and more nutrient density isn’t optional, like, really, it’s essential.

JR: Yeah, yeah, it does seem like things have really, changed in that regard. It doesn’t just happen naturally.

So tell me about what it took from you to create this book — and what it gave you in return.

RR: Yeah, well, I’m living with ME, right? ME/CFS. Not everybody’s familiar with that, but the people that are familiar can imagine how injurious it was to engage in a project like this.

JR: Let me just jump in to say ME stands for myalgic encephalomyelitis, and it’s also sometimes called ME/CFS for myalgic encephalomyelitis / chronic fatigue syndrome.

RR: Yeah, and so, I have been, for context, I mean, I’ve been mostly housebound for 12 years.

I have very limited stamina, and the only way I was able to create this book is to make it my absolute priority. This is my priority over showering, over… over anything.

It took a lot for me. We got a second mortgage to pay for the photography.

But what did I get from this book? I mean, a lot, because as anyone with chronic illness knows, the drive for a sense of purpose is so strong. Once I got in deep enough, you know, there was no looking back. I just… I was utterly obsessed and driven to get it across the finish line.

That sense of passion and sense of purpose — I’ve always, in my professional life, been driven by passion. I’ve been lucky in that way. I’ve never held a job that I didn’t love. And so, yeah, I was driven by passion and purpose, and the idea that I can be this sick and housebound and still fulfill those things through this book is amazing.

So, yeah, so here I am! It was a really rough and rocky road, but… Yeah, I’m so grateful.

JR: That’s, that’s, that’s great. I can imagine that it, that it took a heck of a lot to do it, and it’s such a gorgeous book. It really came together in a really beautiful way. I’m curious, in just… you were talking about how you’ve always been driven by passion, in your work.

So, we are including two recipes for readers, creamy coconut carrot soup and fudge brownies with toasted almonds and sea salt. And I made the coconut carrot soup, and I can tell you that it is totally delicious. It’s comforting and just like a hug from the inside. I haven’t made the brownies yet, but I’m looking forward to it. So can you just tell me a little bit about the two recipes?

RR: Sure, I’m really glad you made the carrot soup. That’s been a perennial fave, for decades. I’ve actually made that soup for decades, but it’s seen many iterations. As my dietary needs changed, I made changes to the recipe, and it really held its essence, you know? I was surprised.

And both of these recipes, the brownie recipe and the soup recipe, have vegan options included in the book, so I think that’s a good thing. This was not intentional, but somebody asked me about vegetarian and vegan options, and I counted them up, and there were 15 vegetarian options and 30 vegan options, even though there’s lots of meat and fish in the book.That was not the intention, but I think that just speaks to, how vegetable-forward it is.

But this soup, the vegan option — well, the regular option has both chicken stock and coconut milk, but the vegan option just doubles up on the coconut milk.

I also want to specify that I don’t care for cooked carrots. This soup has a lot more going on, it’s got a lot more complexity, and so don’t be scared off if you also don’t care for carrots. It has a lot of complexity and, flavor, and it’s really, again, like a perennial favorite. So I think, I think it’ll be very popular.

And then the brownies have a vegan option too, and that came about simply because there was, a moment that I thought perhaps I was allergic to eggs. I’m grateful that I am not, but during that time, I adapted it to be without eggs, and so that option is included.

And so, yeah, I think they’re both gonna be favorites, for sure.

JR: Well, the soup was definitely a hit with me.

RR: Yeah, that’s great. I’m glad to hear that.

JR: So on another note, you’re contributing royalties from the book to the Open Medicine Foundation. Can you tell me a bit about why you decided to do that?

RR: Sure, I mean, I’ve been immersed in the ME community now for many years, and I’ve also, been involved in research. I’ve been a volunteer with the Naviaux Lab for almost a decade, and so the reality is that research is our off-ramp. It’s just that simple. And so, it is very meaningful to all of us in the community.

Yeah, I mean, it just wasn’t even much of a thought, to be honest. It just was my first impulse, is that the first year proceeds should go to OMF. OMF stays current of who’s doing the best research, when, and how, and so, I trust them to share with the best researcher of the moment, you know?

JR: That’s wonderful.

Final question: I was struck by this quote from your introduction. You said,

“These days, my body is a veritable shit show and a lot to navigate. Living in a constant state of uncertainty is hard. Despite all of that, I am so grateful. Grateful for the functions it still gets right, and grateful for each day.

“I’ve learned that I can create a rich life within four walls. A simpler life. It has required radical acceptance. I bring a keen awareness and appreciation of my surroundings, and I celebrate each small victory. I protect myself from indifference. And I go to bed dreaming of the cake I plan to bake the following day, even if I’ve baked it a billion times.”

I love that quote. It really resonates with me.

Many of us, sick or well, struggle with accepting limits. So I’d love to hear a bit about what you have learned about living fully inside constraint.

RR: Well, I think I’m fortunate in that I’ve always been somebody who celebrates small things. That’s just my inherent personality, you know? And so, it’s true when I say that when I go to bed, I’m going to bake the same cake I’ve made a billion times the next day, but I really do go to sleep thinking about, this is what I’m going to do in the kitchen tomorrow.

And it might be something that’s so mundane to other people, but I intentionally make small things big and appreciate them, because I am keenly aware of the fact that it’s a privilege to be able to create something with my own two hands and my own kitchen. Many people cannot. That is a privilege that I just don’t take for granted.

And the other way that I’ve been successful in creating what I still consider to be a happy life within four walls is that my husband has a lot to do with that. That’s another area where I have deep gratitude and a keen awareness that not everybody has that. Sometimes it’s hard to even come by a family member that offers a lot of support and understanding, and I have my favorite person right here all the time who is very supportive, and so we just make a rich indoor life as much as possible. My love of cooking contributes to that a lot, and, and I just never lose sight of, first of all, the people who are sicker than I am. And the fact that this situation is fluid, and that that could change for me, you know? And then also just having my favorite person, my husband, here is everything.

JR: That all resonates with me. I’m also blessed to have my favorite person with me all the time.

RR: Yeah, and even just from what I see on social media, Julie, that’s really obvious to me. And, yeah, I love seeing that, and we’re very lucky, for sure.

JR: Yeah, yep, we are. Well, thank you so much for this conversation, and, I encourage everybody to pick up a copy of the book. The cookbook is really gorgeous with wonderful recipes. It’s one of those cookbooks that really has something for everyone, so I hope people will enjoy it. And thank you so much, Rachel, for your time.

Rachel Riggs: Thank you so much, Julie.

Though redolent of fall, you’ll want this one in your year-round rotation! Creamy, complex, and loaded with nutritious veg, it is truly greater than the sum of its parts. I’ve also provided a vegan option in the Note.

Creamy Coconut Carrot Soup

SERVES 6

Extra-virgin olive oil, for the pan

2 yellow onions, chopped

1 lb (454 g) carrots, peeled and sliced into coins

6 large celery stalks, plus tender celery leaves, chopped

6 garlic cloves, roughly chopped

2 teaspoons Himalayan pink salt

1 teaspoon pumpkin pie spice

1/8 teaspoon cayenne (optional; see Note)

4 cups (946 ml) chicken stock (see Note)

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

Sliced scallions or chives, for garnish (optional)

Heat a splash of oil in a stockpot over medium-high heat. Add onions and sauté for 15 minutes, until lightly golden around the edges. Add carrots and celery and stir. Add the remaining ingredients (except the coconut milk), cover, and bring to a boil. Reduce heat to low and simmer for 30 minutes, until the vegetables are very tender. Turn off the heat.

Stir in the coconut milk, then carefully transfer the soup to a blender. Purée 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 scallions or chives, if desired.

NOTES

If you’re avoiding nightshades, omit the cayenne. For a vegan option, replace the chicken stock with 3 cups (720 g) filtered water plus a second (13.5-oz/400-ml) can of coconut milk. Add the water when directed to add the chicken stock. Reserve the additional can of coconut milk until the end, adding it at the same time as the first can of coconut milk.

These are the kind of fudge brownies you eat with a fork! They’re intensely chocolatey and topped with crunchy almonds and luxurious puddles of molten dark chocolate. These brownies hold up well in the fridge for up to a week, and 20 seconds in the microwave will return your square to its molten glory. If you don’t eat eggs, you’re in luck: I’ve included an egg-free variation using flax seeds.

Fudgy Brownies with Toasted Almonds + Flake Salt

SERVES 9

Brownies

3/4 cup (200 g) well-stirred almond butter

1/2 cup (157 g) pure maple syrup

1 large egg, room temperature

3/4 cup (182 g) unsweetened applesauce

1 teaspoon baking soda

3/4 teaspoon pink salt

1/2 cup (60 g) Valrhona cocoa powder (see Note)

3 tablespoons coconut flour (use a knife to level)

Toppings

1/2 cup (3 oz/85 g) coarsely chopped dark chocolate (see Note)

1/2 cup (60 g) unsalted, dry-roasted almonds, coarsely chopped

Maldon flake salt, for sprinkling

Brownies Preheat oven to 350°F. Line an 8-inch (20-cm) square metal baking pan with parchment paper.

In a medium mixing bowl, add each brownie ingredient in the order listed, whisking well after each addition. Pour the batter into the prepared pan. Using a rubber spatula, spread the batter to the edges. Tap the pan on the counter to smooth out the thick batter.

Top with the chopped chocolate and almonds, with the goal of covering all the batter. Add a light sprinkle of flake salt. Bake on the center rack for 30 minutes.

Cool completely in the pan, then transfer to a cutting board and cut into squares.

Variation: Egg-Free Brownies To make these egg-free, you can swap out the egg for ground flax seeds and water. Add 1 tablespoon of ground flax seeds and 3 tablespoons of water to the mixing bowl first. Give it a few minutes to thicken a bit, then proceed with the recipe as written, omitting the egg.

NOTES

Using Valrhona cocoa is critical to the deep chocolatey flavor of this brownie. You may be tempted to use chocolate chips for the topping but note that they will not produce the same melty puddles as chopped dark chocolate.

Excerpted from In Good Health: Uncomplicated, Allergen-Aware Recipes for a Nourished Life © 2025 by Rachel Riggs. Reproduced with the permission of Figure 1 Publishing.