The Goodful Cookbook

Simple and Balanced Recipes to Live Well

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Nourish your mind and body with more than 125 recipes that make everyday meals a more intentional self-care experience, whether you’re an omnivore or you follow a plant-based, keto, or low-carb diet.

The Goodful philosophy is simple: use a foundation of wholesome, fresh ingredients, eat when hungry, and ultimately do what you need to do to feel good.

Holistic lifestyles touted in the media can be expensive, time-consuming, or out of reach. Goodful breaks this mold by lending a helping hand to those interested in living well without pretension, judgment, or breaking the bank. We know that nutrition means something different to everyone. All of our recipes indicate if they are vegan, vegetarian, gluten-free, or dairy-free. We encourage readers to tailor anything and everything to their personal definition of mindfulness that will best suit themselves and their loved ones.

The Goodful Cookbook offers more than 125 recipes along with 50 beautiful photos, illustrations, inspirational tips, useful charts, and guides for bringing wellness into your whole life such as a “what’s in season?” chart, foods for your mood, a section on meal prep to help manage stress through the week, and a food storage guide. We wrote this book for you and your intentions. The Goodful Cookbook shows how anyone (yes, even you!) can enjoy a mindful, nutritious, and sustainable lifestyle. Half of the recipes are fan favorites and star performers from our videos and the other half are new and never before seen.

Want to learn more? Check us out on social media. Our audience loves us not only for our easy recipes based on nourishing whole foods, but also for our home hacks like “How to Regrow Vegetables from Kitchen Scraps” and features on self-care, gardening, fitness, and sustainability.

Under the Cover

An excerpt from The Goodful Cookbook

Eating should be simple: Eat foods that make you feel good whenever you’re hungry. There’s no need to overcomplicate it (unless, of course, you’re pursuing a specific diet for medical reasons and under medical supervision). There are many eating styles that can be easy to follow. For example, you may decide that a plant-based diet is what works for your body and your ethics, or you may pursue a low-carb diet because you find it fuels you best. No matter what you choose to eat, we support you. The recipes in this cookbook are about 55 percent vegetarian (with vegan options included), 45 percent meat inclusive, and 100 percent delicious. We’ll always call out when a recipe conforms to a vegan, vegetarian, gluten-free, or dairy-free diet, so you’ll never have to guess.

We also included nutritional information for all the recipes in this book for reference. But we don’t want you to go crazy counting macros. We’re all about transparency, and it’s super important to us that you never have to guess what’s in each dish. We understand that every body, appetite, and eating style is different! Our philosophy is simple: Use a foundation of wholesome, fresh ingredients, eat when hungry, and ultimately do what you need to do to feel good. No calories are bad calories, and counting them can trigger anxiety. That said, we tried to keep every recipe under 700 calories per serving (with a few exceptions), maintaining a balance of fat, carbohydrates, protein, fiber, and sugar. We also did our best to call for ingredients that can be found in most grocery stores so that all of our recipes are accessible to everyone.

We sometimes use less common ingredients to accommodate alternative diets, but these are always optional and can be swapped out for other ingredients of your choosing. And since we know you’re busy, we made sure these recipes are simple enough to make but don’t sacrifice flavor—so you aren’t spending all day in the kitchen (unless you want to!).

We’re all for great store-bought shortcuts to help make life easier too. Pre-made cauliflower rice, refrigerated hummus, frozen veggies, peeled and deveined shrimp, lowsodium stock and bone broths, and instant cooked brown rice (just to name a few) are amazing time-saving ingredients. It’s totally okay to use these whenever you want. We know that it’s not always feasible to make everything from scratch.

Use our recipes as inspirations for new dishes to accommodate your (and your loved ones’) tastes. Feel free to take notes in the margins, leave out ingredients you don’t like, or add your own favorites. Mix and match according to your preferences and what works for you and your body. It’s really about choosing and modifying so that everything works for you.

We believe that one of the keys to wellness is what you put in your body. Each ingredient here was added with a sense of purpose to help balance nutrition and with your busy life in mind. Of course, food is also about celebration and pleasure, so we made sure every recipe is delicious. Enjoy!

- About the author -

Goodful is one of BuzzFeed’s most popular verticals, known for their approachable take on wellness trends.

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The Goodful Cookbook

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The Goodful Cookbook

— Published by Rodale Books —