Everyday Indulgence: 80+ Cleverly Balanced Recipes to Nourish Your Body and Delight Your Soul: A Cookbook

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Dedication

This cookbook is dedicated to my late brother, Adam, whose soul always belonged to the road less traveled. Sometimes in life, it’s easy to do what’s expected of us. It takes confidence and courage to write a fulfilling plan for your life, and Adam had only just begun that journey when his physical time on this planet was cut short.

I haven’t always been a super spiritual person, but one thing I have believed in for a long time is energy. When Adam passed, I doubled down on those beliefs because the idea of him not existing in any way was just too much. So, whatever the reality, I’ve chosen to have faith that there’s more to our existence than the short lives we’re given. I choose to believe our souls live on, and that their energies affect the universe in ways science can’t quantify . . . yet, anyway. For me, I like to think Adam’s soul is always around and communicating, letting us know he’s there and looking out for us.

One thing I associate with this divine intervention is numbers, and there’s a nod to that throughout this book. For instance, 4 of the recipe sections in this book have 11 recipes, 4 for the day he passed (May the 4th be with him), and 11 because it’s the angel number for divine guidance and reassurance. Whenever I see the number 11, which is often, I think of Adam. The pasta section has 19 recipes, for the day in September that Adam was born, and 2 more angel numbers, 7 and 13 (number of recipes in the last and first recipe sections), which represent wisdom and intuition, and a sign for faith that our angels are close and encouraging us to focus our energy on love and positivity. Oh, and did I mention this book’s publication day is 11/19, a date I did not choose myself? The universe works in mysterious ways.

This is your reminder to live your life unapologetically, in the way that brings you the most joy. Do the thing, go to the place, spend time with the people who fill you up, and most of all, choose happiness and love as often as you can. Do it because you only have this one chance, in this one body, to make it everything you always dreamed of. Do it for you, for those who’ve come before you, and for those who will come after. Do it because some people don’t get the chance. I love you, Adam. This one’s for you.

Adam J. Greene 9/19/89–5/4/2022

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How to use this eBook

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Contents

How to use this eBook

My Story

My Rocky Relationship with Food

The Goal of Everyday Indulgence

How to Use This Book

Nutrition 101

My Fave Undercover Awesome Macronutrient Heroes

My Fave Nutrient-Boosted Ingredient Swaps

Specialty Ingredients

My Fave Kitchen Tools & Appliances

BREAKFAST

SAUCES, DRESSINGS & DIPS

HANDHELDS

PASTA

NATIONAL FAVORITES

SWEETS

DRINKS

Acknowledgements

Nutrient Index

Copyright

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My Story

My Love for Food

My love for food started with a healthy appetite and a mother who makes delicious food. The two go hand in hand, don’t they? Then, Food Network became a thing, and since my mother always had it on, I always watched. I’m talking old-school Bobby Flay’s Grillin’ & Chillin’, Too Hot Tamales, The Essence of Emeril . . . those were the days. I’m a visual learner, so I learned a lot from watching the same cooking processes over and over—even though, at that point, I really wasn’t cooking yet . . . nothing but boxed mac and cheese, anyway (liquid GOLD).

From there, food became the center of my universe. I thought about it . . . often—during class, at home, when we traveled. Any time we had a trip planned, I’d research the best food spots (thanks, TV Food Maps) in hopes of the best culinary experiences possible (thanks, Father). This is a practice I still participate in, because is there anything worse than spending money on food that’s mediocre at best? Absolutely fricken not.

Fast forward to today, and, of course, food still brings me immeasurable joy. Only now, I’ve got more knowledge, experience, and perhaps most importantly, genuine curiosity about the food I eat (and how to make it) under my proverbial belt. I feel empowered by how food nourishes me and the way it makes me feel. I love the lifestyle I’ve created around it. I’m so grateful for the opportunity to turn this passion into a fulfilling career, however crazy it might’ve seemed when I first started. Speaking of first getting started . . .

How I Started The Hunger Diaries

My career as a content creator and recipe developer started in an unexpected way. Yes, I did go to university (GO, NOLES), but not for anything related to film, food, or even marketing. Nope, I double majored in international affairs and French, neither of which I use today, and rather embarrassingly, remember very little of. Which is sad because my interest in world politics has grown, and I really, really wish I could speak French. I realized pretty quickly after college that a career doing whatever it is you do with those degrees wasn’t for me. I started waiting tables and had (a little too much) fun for a few years, then decided to do what I really loved: real estate. Just kidding, that’s just what my dad did, so why not me, right? Except he was a builder/developer, and I got into sales . . . something I found out I really, truly hated. Real estate investment might make an appearance in my next chapter, but selling real estate was definitely not for me.

It was right before I met my husband, Shane, that a realtor approached me who wanted to start a food blog. I thought, OMG . . . I LOVE FOOD. So much. But how in the name of financial stability could I actually make a career out of just loving food? It seemed unrealistic, but also, I hated real estate! What did I have to lose? So, I agreed, and we gave it a go. Unfortunately, though, sometimes friendships and business relationships just don’t work out, and my time with this new food blog was short-lived. However . . . I had just made a BIG leap of faith internally, and there was absolutely no way I was giving up on this new dream so flippin’ quickly. So, The Hunger Diaries was born.

My Journey with The Hunger Diaries

Like many other people, I got a slow start in the content creation business, but everything changed a year or so in when I received a casting call for a Food Network show called Guy’s Big Project. The concept of the show was kind of a next Food Network Star for road show hosts, which, at the time, was exactly what I wanted to be. So, after a few very uncomfortable hours shooting an audition interview, I submitted my video (very last-minute) and by the grace of the great universe (and whatever skills I had), I was chosen for the show.

Now, you might be thinking to yourself, wow, so if everything changed, you must’ve won the show, right?! Nope. I did not, but yes, it still changed everything for me, and I will be forever grateful for that. Want to grow? Throw yourself into the most uncomfortable, deep-end-of-the-pool situation imaginable, and swim like your life depends on it. Then, put Guy Fieri and a big-ass camera in front of you and do it again. It was a high-speed, intensive process to learn how to be in front of—and own being on—camera, and if you didn’t learn how to drink out of the fire hose (and do it with grace), you were out. And while yes, this experience made me highly uncomfortable on many levels, I left passionately motivated to get better, and, with practice, get better I did. I still try to remind myself of this lesson today. A very special thank you to Guy, to my fellow contestants, to my producer Ali, and to the whole team for an experience I’m eternally grateful for, and one I will surely never forget.

When I got home from the show, I expanded my tiny empire to YouTube, where I began filming myself regularly. I researched constantly, trying to see what other people were doing, what I could do, or how I could be better. Eventually, I found mukbang, a style of video that loosely translates to eating broadcast, where, you guessed it, folks just eat on camera. It seemed insane, but also, eating’s the best part, right?! I was all in. My mukbangs became popular, but just eating on camera . . . what greater good was I really contributing to? I needed more and needed to pivot to figure it out.

Fast forward to 2020, the year many of us wish we could delete, and, like many people in the food content creation space, I found myself doing a lot more cooking at home. Then, with the rise of TikTok, came a hunger not just for food but for connection and authentic personalities behind the camera. I like to think my Food Network boot camp prepared me for all this, but with many people out of work, competition became incredibly high, and it took me a while to feel worthy enough to contribute to this evolving space. I say this because not every seemingly successful person has had an easy journey from beginning to end, and that has been the case for me. One thing I’ve learned throughout all the years I’ve been doing this is that you only fail if you give up. So, I kept going. I tried new things and, even in the midst of intense grief, continued pushing myself out of my comfort zone. I found a new passion in indulgent foods centered around no-restriction nourishment, to feed my body and my soul. I grew as a recipe developer, content creator, and person. Then, in the spring of 2023, I was approached to create my very own cookbook.

From someone who started as a humble amateur food photographer on Instagram and became a multi-platform recipe video producer, I am now . . . an author. I’m so proud to present this book as the culmination of the growth and knowledge I’ve accumulated through the years, and even more so, to have the enormous opportunity to preach the gospel that is my food philosophy. This is a philosophy that I live by every day. It has changed my life and how I look at food for the better, and I truly feel it is part of my life’s purpose to share.

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My Rocky Relationship with Food

When I was younger, I wasn’t curious about what the foods I ate meant for me and my body, other than how they’d affect my weight. I grew up with a mother who, bless her heart, would make twice the amount of food needed to feed four people. (I love you, Mom!) A lot of that food, while so, so delicious, was heavy on fat and not always high in nutrients like protein or fiber.

Now, let’s be clear about something: I don’t subscribe to the idea that there is anything inherently wrong with fatty foods, or any foods for that matter. Fats have benefits, regardless of the crimes they’re charged with, and they’re delicious. However . . . fat is more calorie dense than carbs and protein, and I was definitely eating more (consuming more energy, if you will) than my body actually needed, especially when you take my historically large appetite into consideration. I just didn’t understand that at the time.

That lack of understanding about what was in my food ultimately made me blame certain types of food for whatever dissatisfaction I had with my body. I struggled with body image and balance throughout high school, college, and most of my twenties. I often felt completely out of control, ultimately relying on diet trends to steer my thoughts and decisions—trends almost certainly orchestrated in the name of sales, not health. I would yo-yo from highly restrictive and very low-calorie diets and cleanses to eating the indulgent foods I grew up with (and loved) until I was stuffed, always feeling guilty and blaming myself (and the higher fat/higher carb ingredients) for it all.

It wasn’t until my late twenties and joining a CrossFit gym that I was introduced to basic nutrition. I started hearing about macros and macro-friendly diets, which planted a seed about the importance of protein in my brain. For the next few years, I wavered between my old ways and my newfound curiosity about what was in my food. I started tracking my meals to see how much energy I was actually consuming. I did this not to give myself another tool for restriction, but to learn. I wanted to know how much protein, carbs and fats were in different types of food. What about micronutrients? What was the nutritional difference between a chicken breast and a chicken thigh? What vitamins and minerals were in different cheeses, and how much protein did they each have? Which foods had the most fiber?

The incredible thing about genuine curiosity is it eliminates the thing the diet industry counts on most: fear. You stop fearing foods because you learn about them. And that knowledge leads not only to growth but to a life with lower stress and higher happiness.

All of a sudden, after so many years, I was done. Done with those stupid, restrictive diets that always ended the same way. Done with not enjoying the foods I love without guilt. It was time to start loving and appreciating my body, for allowing me to exist and for carrying me through the world. It was time for a food revolution, a different perspective on food—one that replaced fear with facts, and guilt with glory. Because there’s so much more to life than constantly worrying about what you should and shouldn’t be eating, and as I know all too well, life is short. We deserve to enjoy every bite of it.

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The Goal of Everyday Indulgence

The goal of this cookbook is to spark curiosity about what’s in your food, and to show a different, objective perspective of food that focuses on nutritional value, especially of classically indulgent ingredients. We will disregard whether these ingredients have been deemed good or bad by the powers that be (the opinions of whom, by the way, change all the time).

The goal of this cookbook is also to show you some of my favorite clever tricks for balancing classically indulgent foods, making them with more protein, more fiber, more micronutrients, and less sugar, all while not compromising the experience of what eating these indulgent dishes should feel like. Because, as we all know, if you don’t fully enjoy eating something, you probably won’t want to keep eating it.

Lastly, the goal of this cookbook is to show you a new way of eating that replaces on-and-off dieting with a lifestyle you can maintain, and genuinely enjoy, forever. This cookbook is meant to show you how to maximize flavor while maximizing nutrition, nourish your body, and not just satisfy, but truly delight your soul.

Restricting ourselves from eating the foods we love simply does not work. Therefore, we shall do no such thing in this book. We’re looking at food through a different lens. A lens not tainted by the diet industry. No food is good or bad here, and all food provides some level of energy and nourishment. As it turns out, learning about what’s in the food you’re eating is incredibly empowering, and this cookbook sets out to do just that: empower you through knowledge and the deliciousness that is full-fat ingredients and pasta.

What If I Have Personal Goals?

You might be wondering: Is this book right for me if I have certain goals for my body, like losing weight or gaining muscle? And I say the answer is yes, absolutely. No matter what your goals are, I believe this book can provide you with the tools to help you reach your goals without restrictive diets.

There’s often a lot of (unwanted) opinions floating around about how one should look. If you’re really skinny, people might say you’re too skinny. If you’re really curvy, they might say you need to lose weight. I say, F’ em! No one knows your body like you do, and you have to do what is right for yourself—do what brings you joy, what makes you feel good, both in your body and your soul, not for anyone else. There is nothing wrong with wanting to lose weight, gain weight, or stay the same, as long as you’re doing it for you, and you’re not punishing yourself in the process. Your journey with your body should be one of exploration, curiosity, and general betterment, all in the name of feeling your best. It shouldn’t be at the expense of your happiness, and it especially shouldn’t be at the expense of loving yourself, no matter what you look like or where you are in your journey.

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How to Use This Book

Nutrition and Planning

This book is a collection of cleverly balanced, indulgent recipes, yes, but it’s also a resource for planning out your meals according to your specific body and goals, as well. Each recipe in this book includes basic nutrition information, along with links to full nutrition information. These links can be recognized by most nutrition tracker apps, so you can easily populate the recipe to track your meals throughout the day. If you decide to use a tracker app, I suggest opting for one that shows full micronutrient information, because macros aren’t the only important thing, mmmkay?

In the back of this book, along with a standard index, you will find a nutrient index. Here, you can look up recipes based on nutrient levels. So, if you’re trying to get more iron in your diet, you can access a list of the recipes high in iron. Need more calcium? Check out the list of recipes under Calcium. All right, I think you get it . . .

All serving sizes and nutrient amounts for these recipes are based on a 2,000 calorie per day diet, so feel free to increase or decrease amounts to suit your own unique needs.

* All nutrition info in this cookbook was pulled from nutritionvalue.org, which sources data from USDA National Nutrient Database.

Allergies, Sensitivities, and Substitutions

The foods in this book are not inherently bad, but that doesn’t mean they’re right for everyone. Whether it’s due to an allergy, food sensitivity, or just a preferred lifestyle choice, you are free to substitute ingredients out as you wish. After all, the point of this book is to provide tools for balance while regularly incorporating the foods you love. Like in cooking, learn the technique (or in this case, strategy), not the recipe (specific ingredients), and you can make changes to satisfy your preferences and lifestyle.

Just because the recipes in this book call for certain ingredients doesn’t