Rachael DeVaux - Rachaels Good Eats

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To Bridger, my sister, and my parents for being my taste testers all these years.

And to my sous chef, Ellie, for being my number one gal in the kitchen.

When I first created my website, Rachaels Good Eats, it was with the intention of combining my two loves: inspiring people to make delicious food that supports their wellness goals and encouraging people to incorporate daily movement into their lives. But more than anything, I wanted to prove that a healthy lifestyle can be enjoyable and doable. Just as I wouldnt tell you that you needed to spend hours in the gym slogging through workouts that you despise in order to feel better in your body, I would never tell you that you had to give up all the foods you love, spend tons of time cooking specialty meals with hard-to-find ingredients, or sweat it out over every macronutrient. I want to show you just how simple it is to make tasty and nourishing food in your own kitchen, without heaps of cooking experience or fancy appliances.

As a registered dietitian and fitness trainer, I blend living an active life with cooking foods that fuel it. Ive spent countless hours learning about the most nutritious ingredients out there and perfecting recipes that put them to good useso you dont have to. Im not a chef, but my passion for cooking food for the people I care forplus using my husband as an expert at-home tester these past ten yearshas equipped me with a ton of kitchen know-how.

Want to know the secret to nailing the perfect combination of healthy and satisfying? Using real ingredients. I love cooking with veggies, good-for-you fats, quality proteins (both animal and plant), and a variety of complex carbohydratesfood that comes in its whole form, not food that comes from a bag or box. I also swap in nutritionally dense ingredients for what I use most, like brain-boosting extra-virgin olive oil in place of inflammatory canola oil, and mineral-rich maple syrup in place of refined cane sugar. So, yes, Orange Chicken and Twix Bars are still on the menu! They might look a little different than they did when you were growing up, but without the excessive amounts of processed sugar and refined carbo- hydrates, they will actually fuel your body and feed your soul.

I started cooking during college, where I studied nutrition and created my Instagram, @rachaelsgoodeats, to share what I was eating every day. Instagram was my passion project. I loved being creative in the kitchen and sharing how to cook knockout meals without many ingredients. Cooking for myself every day also allowed me to discover a few food sensitivities that I was dealing with, and Ive been mostly dairy- and gluten- free ever since.

I guarantee youre going to love these recipesnot only for the insane flavor but because balanced meals with real ingredients will add energy to your life. While these dishes are perfect for those of you who are trying to get the most energy for your training, theyre also ideal for college students who are trying to cook healthy meals for one (been there!), busy parents trying to get more veggies into their little ones diet, and anyone else who refuses to believe that healthy cooking cant be absolutely delicious. No matter if your kitchen is a place where you spend a lot of time already or if youre a cooking newbie, Im here to show you that well-balanced recipes dont need to take hours or a ton of nutritional knowledge. Most of the one-hundred-plus recipes in this book can be made in under thirty minutes, and all of them reflect what Ive learned as a dietitian in terms of eating a well-rounded diet. Plus, throughout these coming pages, Im going to give you plenty of valuable tips and shortcuts for you to keep in mind while youre in the kitchen.

Ultimately, youre going to love what you cook and how you feel when eating these mealsI just know it.

Lets eat!

Rachael

My Food Philosophy

Before we get into the recipes, I want to offer some simple tips that you can adopt to liveand maintaina happy, healthy lifestyle:

Eat for fuel. Nutrients are fuel. I always consider how ingredients are going to benefit my body and help my performance, not just in the gym but throughout the entire day. I want food thats going to make me feel good . So good that it allows me to virtually train thousands of people, get great sleep (seven to eight hours), and have enough energy to keep up with my demanding schedule (and my two weenie dogs). I believe that when you start thinking of food as potential energy, your mealtime choices make a positive shift.

Lean in to cooking. This is always my first tip when someone asks about how to eat a more balanced diet. When youre in the kitchen, youre in control of the ingredients you consume, which isnt the case when you eat out or buy packaged food. But no need to jump into the deep end with complicated recipes. Start small and keep it easy! Youll find a ton of super-simple, super-quick recipes in this book to help you out if youre not a fan of being in the kitchen or dont have much experience yet . Also, it might sound cheesy, but make cooking fun! Turn on music or a podcast, cook for someone else, buy a pretty serving dish, set the vibe by setting the table, give yourself plenty of time, and get your groceries delivered, if that helps. Making it enjoyable will make it sustainable.

Focus on anti-inflammatory ingredients. Im big on incorporating ingredients that will play a role in reversing the bodys inflammatory process. Inflammation is our bodys natural response anytime theres a foreign invader or an injury present. Basically, your body is alerted to aid in the healing process, but sometimes when your genetics, diet, or lifestyle habits continue to ring the alarm (thanks, Bey) even after the threat has passed, chronic inflammation can happen. This can lead to problems like joint pain, bloating, gut issues, psoriasis, diabetes, or other health issues. Youll find a lot of inflammation-controlling ingredients in this book, such as turmeric, berries, nuts, fish, avocado, and extra-virgin olive oil. These foods are staples in my pantry and fridge. Theyre rich in vitamins, minerals, and other nutrients, like omega-3 fatty acids, magnesium, fiber, and vitamin C.

Limit added sugars. Listen, I know how to make a mean dessert, but I also do my best to be aware of the amount of added sugars in my diet because theyre known to be both inflammatory and dehydrating. Eating a diet rich in added sugarseven in something that seems as innocent as your everyday coffee creamer, your favorite granola and fruity yogurt combo, not to mention the sugary condiments you may keep in the fridgecan lead to low energy, weight gain, brain fog, less restful sleep, hormonal imbalance, skin issues, and in some cases, chronic illness. Im such a firm believer that you cant unlock your best health until youve kicked your dependence on added sugar that Ive developed a Seven-Day Added-Sugar Detox. (To purchase the ebook, visit https://shopgoodeats.com/products/7-day-added-sugar-detox.)