In Episode 125 of the Kitchen Confidante Podcast, Liren Baker talks with Rachel Riggs about her cookbook, In Good Health, the how chronic illness transformed her relationship with food, why nutrition matters more than ever in today’s world, her love of dark chocolate, and more!
In Good Health: How Rachel Riggs Learned to Cook for a Nourished Life
On the podcast, I recently chatted with Rachel Riggs. Rachel is a San Diego-based former specialty food shop owner who experienced a life-altering diagnosis, which forced her to overhaul her diet in favor of more nutrient-dense, allergen-aware recipes.
In this episode, we chat about how chronic illness transformed her relationship with food, why nutrition matters more than ever in today’s world, her love of dark chocolate, and more!
Listen to the full episode or keep reading for some of the highlights from our conversation.
How Did You Become a Recipe Developer and Cookbook Author?
My earliest cooking memory is making a grilled cheese sandwich for my dad. I remember trekking deep into the woods to surprise him with lunch. Even then, I was excited about cooking. Now, I cook nearly all of my meals myself.
My relationship with food has evolved significantly over the years. I used to own a specialty food shop, where my job was to seek out the best examples of foods from artisan producers. We stocked foods like charcuterie, chocolates, tinned fish, and wines. That experience deepened my appreciation for quality ingredients.
I sold the shop after becoming suddenly ill and beginning a long search for answers about my health. Eventually, someone suggested an elimination diet. I assumed it would be manageable since I knew how to cook, but eliminating so many ingredients made cooking unexpectedly difficult. My time in the kitchen became a survival strategy—figuring out how to feed myself while navigating a new way of eating.
Tell Us More About Your Book, In Good Health
The recipes in In Good Health are built around the idea that nutrient-dense food is for everyone—not just those with chronic illness. The book eliminates many commonly triggering foods, including gluten grains, dairy, legumes, nightshades, soy, refined sugar, artificial sweeteners, shellfish, cashews, and peanuts. Yet, this isn’t designed as an “allergen-free” cookbook. Instead, it’s simply full of beautiful, delicious, and nutritious recipes.
“There are so many ingredients in the world that you can omit a number of things and still have access to plenty of delicious food.”
Rachel Riggs
Rather than recreating familiar dishes or using substitutes, I started from the ground up, creating entirely new recipes. I wanted this book to feel like any other cookbook, so it is approachable, satisfying, and flavor-driven. Seasonal ingredients and nutrition guided my development process, with produce like strawberries, jicama, watercress, and parsley playing starring roles.
Cooking, for me, is the ultimate form of self-care. I was intentional about addressing questions and challenges directly so that anyone—especially beginner cooks—could feel confident using this book. Many people turn to cooking for the first time out of necessity after a diagnosis or medical advice, and I wanted them to feel supported and welcome.
“I wrote this book under the pressure of needing to feed myself and my family, and I approached it with empathy for anyone who is forced to change how they eat.”
Rachel Riggs
Although my life has changed dramatically over the past twelve years, it remains rich and meaningful. Helping others discover how to cook and care for themselves brings me deep satisfaction. That care and compassion are at the heart of every recipe in this book.
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