Danielle Walker's Healthy in a Hurry Read online

  Copyright © 2022 by Simple Writing Holdings, LLC

  Photographs copyright © 2022 by Aubrie Pick

  All rights reserved.

  Published in the United States by Ten Speed Press, an imprint of Random House, a division of Penguin Random House LLC, New York.

  Tenspeed.com

  RandomHouseBooks.com

  Ten Speed Press and the Ten Speed Press colophon are registered trademarks of Penguin Random House LLC.

  Library of Congress Cataloging-in-Publication Data is on file with the publisher.

  Hardcover ISBN 9781984857668

  Ebook ISBN 9781984857675

  Editor: Julie Bennett | Production editor: Kimmy Tejasindhu

  Print art director and designer: Emma Campion

  Print production designers: Mari Gill and Faith Hague

  Print production manager: Serena Sigona | Print prepress color manager: Jane Chinn

  Food stylist: Lillian Kang | Food stylist assistant: Paige Arnett

  Prop stylist: Glenn Jenkins

  Hair and make-up: Megan Ray and Sherrie Long

  Photo assistant: Patrick Aguilar

  Copyeditor: Sharon Silva | Proofreader: Hope Clarke

  Indexer: Ken DellaPenta

  Publicist: Lauren Kretzschmar | Marketer: Brianne Sperber

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  Contents

  Introduction

  Chapter 1

  Building Blocks and Meal Plans

  Chapter 2

  Breakfast

  Chapter 3

  No-Cook Lunches

  Chapter 4

  Freeze It

  Chapter 5

  Pasta

  Chapter 6

  Sheet Pans

  Chapter 7

  Stir-Fries and Skillets

  Chapter 8

  One-Pot Meals

  Chapter 9

  Soups and Stews

  Chapter 10

  Salads and Sides

  Chapter 11

  On the Grill

  Chapter 12

  Time-Saving Treats

  Acknowledgments

  Recipe Index

  Index

  Introduction

  When I wrote my first cookbook in 2013, I wasn’t sure I would have reason to write another. But as the years passed, more and more readers shared with me their stories of finding health through food, and my passion to provide recipes for those on a similar journey only intensified. Now, five books later, it seems that more than ever people realize the value of feeding themselves and their loved ones healthy, nutritious meals over highly processed foods.

  I have been trying to recover from the autoimmune disease ulcerative colitis for twelve years. While food has saved me in so many ways over the years, it hasn’t been a perfect process and there have been a lot of bumps in the road. Even while eating a healthy diet, I have run myself into the ground or bumped up against unavoidable trauma and life’s daily stresses, causing me to experience setbacks. After going through that cycle many times, I’ve come to realize that while food is a very powerful device in the overall toolbox, it is just one of many ways to maintain my health. I’ve learned so much about how taking care of my body with nourishing food can be less impactful if I don’t take care of my emotional, physical, and spiritual needs, too. For my body to be at its healthiest, I must also prioritize rest, exercise, mindfulness, counseling or therapy, and journaling. But the time I devote to preparing food also goes into the equation. Spending hours in the kitchen in an attempt to eat healthy can sometimes just add to the stress. I wrote this book to achieve the former (healthy eating!) and avoid the latter (kitchen stress).

  “I’m too sick.” “I don’t have time to cook.” “My kids or spouse won’t like this dish.” “The ingredients are too expensive.” “I don’t know how to cook.” At one time or another, I’ve said all of these things about cooking. And they are also what I hear most frequently from people who are afraid to start cooking healthy foods.

  After I released Eat What You Love, my cookbook filled with recipes for comfort foods and childhood favorites, I received so many requests from readers asking for easy meals for beginning cooks. Some wrote of being intimidated by my use of ingredients like arrowroot powder (it looks a lot like cornstarch), coconut aminos (it tastes a lot like soy sauce), and coconut milk (you can use it like cream). Many chronically ill people sought a book that would teach them or their loved ones who care for them how to nourish their bodies with homemade, healthy food. Others told me of simply wanting to cook healthily to nourish their family but of not always having the time to do it. (Isn’t that all of us?) Well, this is the book that does all of that! And although you may occasionally see an ingredient that you aren’t familiar with, the majority of the ingredients are staples in a grain-free kitchen and each will be used multiple times throughout the book, allowing you to purchase them with the confidence they won’t go to waste.

  I also drew upon my love of different cuisines from all over the world to create these recipes. Having lived in California nearly all of my life, I’ve had the pleasure of experiencing many different food styles. My dad also traveled internationally for work when I was younger, which meant we frequently had overseas guests who would share some of their culture through food. In addition to inheriting a love of Italian cuisine from my dad’s side of the family, I came to appreciate many other food traditions during my childhood. From Thai, Korean, and Moroccan to Greek and traditional California cuisine, there’s a lot to love in this book.

  I wanted to keep the flavors and approaches fresh and exciting for those of you who, like me, have been eating grain-free and gluten-free for more than a decade. I also tried to ensure that each recipe is approachable enough for those of you who are just venturing into this lifestyle, perhaps feeling afraid that things won’t taste as good as the foods you’re losing. Nothing should ever, ever taste like cardboard! That’s not a sustainable approach. And this way of eating is a lifestyle, not a diet.

  WHY HEALTHY IN A HURRY?

  I wrote this book in 2020 during a time when people were in their kitchens more often than ever. While it was a difficult year in so many ways, it also showed me how much community matters, and reminded me that food has the power to bring people together despite our differences and distances apart. Food is universal and unifying. It nourishes our bodies and encourages a space for commonality and conversation.

  Yet after a few months of ordering far too much takeout and making food decisions based on stress and emotions, my health started to show the effects. Even though I had more time than ever at home, I seemed to have less time to cook—or at least I wanted to spend less time cooking. After realizing just how much the five of us could eat when we’re at home nonstop, I understood that I needed not only to simplify some of our meals but also to keep them interesting so I wouldn’t be tempted to order takeout four nights of the week.

  These recipes are designed to help you spend less time in the kitchen and more time with your people, less time cleaning up and more time snuggling on the couch watching a show or reading an extra book to your children at bedtime. That doesn’t mean compromising on quality or eating bland food in the interest of time. Rather, I share ideas for organizing, prepping in advance, cooking once and using twice, and other shortcuts to get healthy meals on the table during busy times. When it’s easier and more time efficient to prep as you go instead of prepping everything in advance to have your station ready, I’ll let you know. For instance, if something has to cook on the stove for ten minutes, you have time to chop the remaining vegetables, make a quick sauce, or whip up a healthy side salad.

  My recipes and techniques will change the way you think about healthy food. It truly can be prepared without a lot of stress, and everything is so tasty that you’ll want to serve these dishes to your family—or whole community—whether they eat a standard diet or one that’s gluten-free, dairy-free, or otherwise allergy-free.

  Cooking everything from scratch definitely takes more time, but the process can be very rewarding. And with the help of all the wonderful store-bought products now available for grain- and gluten-free eating, most of these recipes can be made in about the same amount of time it takes to order and pick up takeout. Of course, convenience often comes with a higher price, so I’ve included recipes for items like dairy-free heavy cream, almond milk, or cashew milk to make all of those items from scratch if you choose to do so.

  I also love to keep loads of spice mixes and sauces in my pantry and refrigerator to jazz up an otherwise mundane plate of protein and vegetables when I really need to put dinner together quickly. And I am a lover of leftovers. I firmly believe in making a double batch one night and repurposing the second batch into something new for lunch or dinner the following day. As a busy, full-time business owner and mother of three, I rely on these tactics week after week to keep fresh food on the table for my family.

  HOW TO USE THIS BOOK

  When I was creating this book, I frequently polled my readers and social media friends to find out how they cook, what they look for in a recipe, and what they loved most about my past cookbooks. It’s true that you can’t please everyone, but I think I’ve come close here. The top priorities I heard were minimal prep times, recipes categorized by c
ooking method, meal plans, photo indexes to find a recipe easily, and quick dietary reference guides like Whole30, nut-free, or egg-free for each dish.

  The prep time listed for each recipe assumes that any sauce or seasoning mix it calls for was made in advance on prep day and stored for later use. All of the recipes were tested by home cooks like you, but everyone works at their own pace, so prep time will vary from kitchen to kitchen. If you choose to prep your vegetables and proteins earlier in the week, you’ll save more time. And if you want to cut even more time, I’ve included some of my store-bought recommendations for homemade pantry staples.

  Some of the chapters are by course or meal-type, such as Breakfast (this page) or Salads and Sides (this page), but the majority of the book is organized by cooking method. If you want to make dinner using one pan in the oven, see Sheet Pans (this page). If you need to throw everything together and set it and forget it, turn to One-Pot Meals (this page) or Soups and Stews (this page) for pressure cooker, slow cooker, and Dutch oven recipes. And if you’re in a heat wave and don’t want to fire up your stove, check out On the Grill (this page) or No-Cook Lunches (this page).

  Each chapter introduction includes a recipe list organized by protein type. So if you’re craving grilled chicken or seafood, this simplifies the search. The following symbols will help you browse and find suitable recipes more efficiently—that means less time flipping through the pages, more time enjoying a meal with your loved ones.

  Can be prepped and cooked in 30 minutes or less.

  Has fewer than ten ingredients, not including basic staples like oil and seasoning.

  Can be made in an electric pressure cooker or slow cooker and often includes stove-top instructions as well.

  In addition, I’ve included handy dietary guidelines for each recipe so you can easily find what meets your needs. As a reminder, everything in this book is free of gluten, grains, legumes, refined sugar, and dairy (with the exception of lactose-free and casein-free ghee).

  SCDSpecific carbohydrate diet; also GAPS friendly (gut and psychology syndrome diet)

  W30Whole30*

  NFTree nut–free, not including coconut

  EFEgg-free

  VVegetarian

  *This program has nuanced guidelines about ingredients and quality, so read your labels carefully to ensure all ingredients in the recipe are compatible. Dijon mustard, broths, pickles, bacon or sausage, bottled sauces, jarred vegetables, and mayo often include added sugar, added sulfites, alcohol, or other sub-ingredients that are not compatible, so be sure you choose products that fit the Whole30 guidelines. For more information, head to whole30.com/program-rules.

  There are a handful of links throughout the book for extra information and video tutorials. Just click and you’ll be taken to a page with links to bonus content!

  daniellewalker.com/healthyinahurry

  MY DEFINITION OF HEALTHY

  There are so many different food lifestyles out there; it can get really confusing. In fact, at one point or another throughout my decade-plus span of trying to heal my body, I’ve eaten whole-grain, gluten-free, grain-free, paleo, Whole30, SCD, and GAPS. Today, my definition of healthy is whatever makes my body feel the most vibrant and free of symptoms and ailments. Healthy may look different for you, and that’s a great thing to recognize. It’s a nuanced process, and your body likely reacts differently than mine does to certain foods.

  The easiest way to describe the way I eat is the paleo diet. It focuses on nutrient-dense meals that are high in vegetables, fruits, and good-quality proteins. When you eat a paleo diet, you learn to be aware of the ingredients in the foods you are consuming, and you try to avoid chemicals, fillers, and additives. That means choosing whole, real foods over packaged and processed whenever possible.

  The foods that I avoid are those that cause inflammation and digestive issues for me and for many other people. Because good health and a healthy immune system originate in the gut, eliminating these foods has the potential to cause a major positive effect on your overall health and well-being. Every body is different, which means there’s no one-size-fits-all diet. If you’re not yet sure what foods are problematic for you, my rule of thumb is to first do a strict elimination diet for thirty days to see if your symptoms improve. From there, add back one food group at a time to try to pinpoint what your problem foods may be. You’ll find many online guides to elimination diets, including the Whole30 program, which has loads of resources and advice for both the elimination and reintroduction phases. Working with a functional medicine practitioner who can help evaluate your progress and guide your reintroduction is also a really great option.

  Foods I Avoid

  Grains and pseudograins: Amaranth, buckwheat, corn, kamut, millet, oats, quinoa, rice, sorghum, spelt, teff, wheat (all varieties, including durum, einkorn, and semolina), and wild rice.

  Dairy: Milk products from cows, sheep, and goats, such as yogurt, cheese, cream, and ice cream. I do use ghee in this book, as it is 99 percent free of lactose and casein, the two main proteins that cause digestive problems, but there are substitutes given for those with dairy allergies.

  Legumes: Beans, lentils, peanuts, and soy.

  Processed additives: Xanthan gum, carrageenan, soy lecithin, modified food starch, monosodium glutamate, and so on.

  Processed seed oils: Canola, sunflower seed, grapeseed, and rapeseed.

  Processed sugars: High-fructose corn syrup, cane sugar or juice, maltose, dextrose, maltrodextrin, agave nectar, and so on.

  STOCK YOUR KITCHEN

  Having a well-stocked and organized kitchen is a tremendous help in getting meals on the table quickly. The following list outlines what I keep stocked in mine, and these ingredients are also used frequently in this book. My brand favorites are always changing as more items come into the market, so take a look at shop.daniellewalker.com to see my current favorites.

  Baking ingredients and breading: Almond flour (blanched), arrowroot flour, baking powder (grain-free), baking soda, cashew flour, coconut sugar (aka coconut crystals or palm sugar), coconut flour, unsweetened or dark chocolate (at least 85 percent cacao and free of soy and dairy), pure vanilla extract, and raw cacao powder or cocoa powder.

  Canned, jarred, and bottled: Coconut aminos, fish sauce (no added sugar), capers, olives packed in olive oil, roasted red peppers, tomato products (free of citric acid or added sugars), wild-caught tuna or salmon, condiments (free of added sugars and preservatives; see beginning on this page), sauerkraut, kimchi, dairy-free yogurt, pickled vegetables, and vinegars (apple cider, balsamic, champagne, unseasoned rice, white wine, and red wine).

  Dry goods and snacks: Plantain or sweet potato chips (cooked in coconut oil), taro chips, tortilla chips (grain-free), and seaweed (with olive oil and salt).

  Fats and oils: Extra-virgin olive oil, unrefined (aka cold-pressed or virgin) coconut oil, avocado oil, ghee, sesame oil (toasted and cold-pressed), and animal fats such as lard, schmaltz, and tallow.

  Fruits and vegetables: All fresh fruits and vegetables; dried fruits and fruit juices that contain no added sugars, sulfur, or colorings.

  Milk alternatives: Full-fat coconut milk and coconut cream (canned) and unsweetened nut milks, including almond, cashew, and pecan (free of carrageenan and gums).

  Nuts and seeds: All nuts and seeds (raw or dry roasted, sprouted, and organic when possible), tahini, and nut butters (free of added sugars and oils).

  Proteins: Eggs, beef, pork, lamb, poultry, fish, and shellfish.

  When it’s accessible and within your budget, opt for 100 percent grass-fed, grass-finished beef and lamb because they contain higher levels of inflammation-fighting omega-3 fatty acids; they aren’t fed anything that contains GMOs or has been sprayed with chemical pesticides; and they’re not given any growth hormones or unnecessary antibiotics. Look for pasture-raised organic poultry and for deli meats and bacon free of added sugars, carrageenan, nitrates, sulfates, and MSG. Look for pork that is sourced from pigs with heritage-breed lineage, free of antibiotics or added hormones, and raised humanely and on pasture.