You Gotta Eat

1. You Don't Have to Cook Perfectly: Prioritize Eating Over Culinary Expectations

the best food is the food that you’ll eat.

Cooking isn't mandatory. Forget the pressure to create elaborate, perfect meals, especially when you're stressed, tired, or dealing with mental health challenges. The goal is simply to nourish yourself, and any food you manage to get into your body is a victory. It's completely normal, even for food professionals, to have days when cooking feels impossible.

Cultural food hang-ups. Society puts immense pressure on how we eat and cook, layering on judgments about health, skill, and domesticity. This book is a manifesto against that judgment, affirming that using shortcuts like jarred garlic or precut vegetables is absolutely fine. Don't let external voices or internal perfectionism stop you from feeding yourself.

Gentleness is key. Recovering joy in food means being patient and kind to yourself. Start small, lean into what feels easy or even sparks a tiny bit of joy, and remember that nourishing yourself is the priority. Sometimes, that means a spoonful of peanut butter, a bowl of cereal, or a meal replacement smoothie, and that is perfectly okay.

2. Embrace the Power of Opening Things: Cans, Bags, and Jars Are Meal Starters

All you need to do is open them, drain them, rinse them if you have the energy but not if you don’t (they might just taste slightly more metallic), dump them in a bowl, combine with dressing and perhaps other stuff, and stir.

Canned goods are heroes. When your energy is at its lowest, the simple act of opening a can, container, or bag can be the extent of your capacity. Canned beans, soups, and sauces are pre-cooked, inexpensive, and packed with nutrients, making them ideal foundations for low-effort meals. Don't underestimate their potential.

Soup is a starting point. A can of soup isn't the end; it's a beginning. You can easily "soup up" canned soup by adding:

• Dried or fresh herbs
• Miso paste for depth
• Leftover cooked or frozen vegetables
• Canned beans or lentils
• A splash of vinegar or lemon juice
• Leftover protein or small pasta shapes
• Crunchy toppings like chips or crackers

Transforming jarred sauce. A jar of tomato sauce can become tomato soup with minimal effort. Simply dump the sauce into a pot, add an equal amount of broth or water, stir, heat, and season. Optional additions like cream, cheese, or spices can elevate it further, but the basic principle is just thinning it out.

3. Assemble Your Way to Dinner: Putting Ingredients Together Counts as Cooking

The most essential part of a sandwich is its container.

Assembly is alchemy. Sometimes, the difference between random fridge contents and a meal is just arranging them. This chapter is for when you have ingredients but lack the energy for complex cooking. Sandwiches, boards, dips, and nachos are prime examples of assembly-based meals that require minimal heat or chopping.

Sandwiches are versatile. A sandwich is broadly defined by having a container (bread or bread-like substance) and a filling. Don't limit yourself to deli meat and cheese; anything can be a sandwich filling if you're brave enough. Simple, low-effort combinations include:

• Tomato and mayo (a Southern classic)
• Canned pineapple and mayo (surprisingly good)
• Butter and jam (Queen Elizabeth II approved)
• Cheese with jam, chutney, or honey
• Peanut butter with hot sauce, apple, celery, or banana
• Tomato paste and avocado
• Hummus with cucumber or pickles
• Cream cheese with pickles or olives
• Chip sandwiches (salty, crunchy goodness)

Boards and dips. A "cheese board" can be anything arranged on a plate or board, even without cheese. It's an adult Lunchable, perfect for grazing. Dips, like easy queso, chili dip, or blended cottage cheese, combined with dippers (chips, veggies, crackers, tater tots), also constitute a valid meal, affectionately known as the "Super Bowl."

4. The Microwave is Your Low-Energy Kitchen Ally: Quick Meals in Minutes

The microwave is an absolutely glorious thing, particularly when you want to have a meal quickly.

Microwave magic. Often overlooked, the microwave is a powerful tool for fast, low-fuss cooking and reheating. It's ideal when you can't face the stove or have a sink full of dishes. While not great for crisping, it excels at steaming and warming, making it perfect for many simple meals.

Popcorn for dinner. Popcorn is a classic low-effort meal. You can microwave pre-bagged popcorn or make it from kernels in a paper bag or covered glass bowl. Elevate it beyond plain with toppings like:

• Butter and salt (the standard)
• Black pepper and parmesan
• Nutritional yeast
• Fun flavors like furikake, taco mix, or hot sauce
• Meal additions like prosciutto, avocado, or arugula

Microwave eggs and bacon. Cooking eggs perfectly can be intimidating, but making a delicious, imperfect egg is easy in the microwave. Scramble an egg or two in a mug, microwave in 30-second intervals, and add cheese or spices if desired. You can also cook bacon on a paper-towel-lined plate in the microwave for a quick protein boost.

5. Blend Your Way to Nourishment: Smoothies, Dips, and Sauces Made Easy

Yes, I know that I sound like a small appliance evangelist from the mid-century, but I really have to say: a good blender or food processor is an incredible thing.

Blenders simplify prep. When chopping feels overwhelming, a blender or food processor can do the work for you. It's perfect for transforming ingredients into smooth textures, making healthy eating more accessible even when energy is low.

Smoothies are adaptable. Smoothies are quick, nutrient-dense meals or snacks. Stock your freezer with frozen fruit (which eliminates the need for ice) and your pantry with liquids and thickeners. Combine:

• Frozen fruit (berries, mango, banana)
• Liquid (milk, plant milk, juice, water)
• Thickeners (yogurt, nut butter, chia seeds, avocado)
• Optional extras (sweeteners, spices, ginger, lime)

Easy dips and sauces. Blenders make quick work of dips and sauces that can anchor a meal. Hummus from canned chickpeas is a substantial dip. You can also blend cottage cheese or feta for a smooth, creamy base. A "grab-bag green sauce" can be made by blending any wilting greens or herbs with acid (vinegar/lemon juice) and fat (yogurt/mayo/oil).

6. Minimal Cooking is Still Cooking: Simple Pan or Oven Methods Are Achievable

Do you have the energy and time to chop, slice, mash, or roast, as long as all of those activities are optimized for someone who is so, so sleepy?

Achievable heat. This section is for when you have slightly more energy – enough to use a knife, skillet, or oven, but still want minimal fuss. These methods offer the satisfaction of "cooking" without requiring complex techniques or excessive cleanup.

Beyond opening. While opening things is great, sometimes you want something heated or slightly more involved. This level includes simple pan-frying, baking, or roasting. The key is choosing methods and ingredients that are forgiving and quick.

Focus on efficiency. Look for ways to minimize steps:

• Use kitchen shears instead of a knife and cutting board for simple cuts.
• Choose ingredients that cook quickly or are already prepped (frozen, pre-cut).
• Opt for methods that require less active attention, like baking or steaming.

7. Eggs: The Ultimate Easy Protein: Versatile and Quick in Many Forms

Because maybe it’s hard to make a perfect egg, but making an imperfect but extremely delicious egg is easy.

Eggs are forgiving. Don't be intimidated by culinary standards for egg perfection. Delicious, nutritious eggs are easy to make, even without fancy techniques. They are a quick source of protein and can elevate simple dishes.

Easy egg methods:

• Microwave: Scrambled or "fried" eggs can be cooked in a mug in minutes.
• Steamed Fried Eggs: Use a lidded pan, fry the bottom, add a splash of water, and cover to steam the top for no "snot."
• Omelets: A great way to use up small amounts of leftovers (meat, veggies, cheese). American diner-style is forgiving – just mix eggs, add fillings to a hot pan, and fold.
• Frittatas: Similar to omelets but larger and oven-baked, perfect for feeding more people or making leftovers. Combine eggs, milk, fillings, and cheese in an oven-safe pan and bake.
• Egg in the Middle: A whimsical way to fry an egg inside a hole cut from a slice of bread.

Egg as an enhancer. A simple fried or microwaved egg can be added to almost anything to make it feel more like a meal – grains, vegetables, toast, leftovers, or even just eaten plain from the mug.

8. Sheet Pans: Your Hands-Off Meal Solution: Roast Ingredients Together Easily

God, I love sheet pans.

Sheet pan simplicity. Sheet pans are incredibly useful for low-effort meals. You can pile ingredients onto one, put it in the oven, and walk away while it cooks. This minimizes active cooking time and often results in easy cleanup.

Build your sheet pan meal:

• Choose a protein: Salmon, chicken thighs, cubed tofu, chickpeas, sausages, meatballs, or feta work well. Cut larger proteins into smaller pieces for even cooking.
• Select vegetables: Heartier vegetables that benefit from roasting are ideal (broccoli, potatoes, brussels sprouts, peppers, onions, squash, cherry tomatoes). Cut them into roughly equal, bite-size pieces.
• Add oil and seasoning: Toss ingredients in olive oil (or other neutral oil), salt, pepper, and any desired spices or spice mixes (cumin, paprika, taco seasoning, curry powder).
• Don't overcrowd: Spread ingredients in a single layer for better roasting and crisping. Use multiple pans if needed.

Roast and finish. Bake at around 400°F until vegetables are tender and protein is cooked through (typically 20-30 minutes). Finish with a squeeze of lemon, a drizzle of vinegar, or fresh herbs if desired. Eat directly from the pan or serve over grains.

9. Frozen Dumplings & Pasta: Quick, Satisfying Starch Bases

Dumplings are gorgeous, glorious things, both filling and reasonably nutritious, as well as very inexpensive.

Frozen convenience. Frozen dumplings, ravioli, and shelf-stable gnocchi are lifesavers for quick, satisfying meals. They are inexpensive, store well, and require minimal effort to cook.

Crisping technique. A great way to cook frozen stuffed pasta or gnocchi is the "fry-steam-fry" method:

1. Heat oil in a lidded pan.
2. Add frozen pasta/gnocchi in a single layer and fry until bottoms are crispy.
3. Add a splash of water and cover to steam until cooked through.
4. Remove lid and let excess water evaporate, crisping the bottoms further.
   This adds a pleasing textural contrast.

Versatile bases. Once cooked, these items can be dressed simply with butter and cheese, or tossed with easy sauces (see Takeaway 11). Frozen dumplings can also be:

• Pan-fried with eggs for a dumpling omelet.
• Air-fried, baked, or cooked in a toaster oven for extra crispiness.
• Boiled with instant noodles and frozen vegetables for a quick soup.
• Chopped up and added to salads or fried rice.
• Used as a filling for quesadillas.

10. Casseroles: The Gift of Future Meals: Easy Assembly for Leftovers

A casserole is the gift that keeps on giving.

Casseroles are comforting. Casseroles (or hotdishes) are inherently generous, comforting dishes perfect for feeding multiple people or providing leftovers for days. They are incredibly flexible and can accommodate a wide variety of ingredients, making them ideal for using up fridge scraps.

The universal formula. Most casseroles follow a simple assembly pattern:

• 2 cups cooked vegetables (fresh, frozen, or canned)
• 2 cups cooked meat or meat substitute (ground meat, chicken, beans, tofu)
• 2 cups cooked starch (rice, noodles, potatoes, hash browns, tater tots)
• 1-2 cups binder (tomato sauce, broth, condensed soup, sour cream, eggs)
• 1-2 cups cheese (optional but recommended)
• 1 cup topping (optional but recommended - crushed chips, crackers, breadcrumbs, fried onions)
• Seasoning (salt, pepper, spice mixes)

Easy assembly and baking. Combine all ingredients except the topping in a dish (casserole dish, skillet, baking pan). Stir, top with the crunchy layer, cover with foil, and bake at 350°F for about 30 minutes. Remove foil and bake for another 5-10 minutes until bubbling and browned. This low-fuss method yields a hearty meal with minimal active time.

11. Simple Sauces & Seasoning: Elevate Any Dish with Minimal Effort

Easy sauces are the living room rugs of mealtime—they tie everything together.

Sauces unify. Even a random collection of ingredients can become a cohesive meal with the right sauce or seasoning. You don't need complex recipes; simple combinations of pantry staples can add significant flavor and satisfaction.

Three-ingredient formulas. Many effective sauces can be made by whisking or blending just a few ingredients. Examples include:

• Stir-fry sauce (soy sauce, sriracha, brown sugar)
• Vegetable dip (mayonnaise, chili crisp, vinegar)
• Miso dressing (miso, olive oil, vinegar)
• Umami sauce (miso, tahini, lemon juice)
• Buffalo sauce (hot sauce, butter)

Spice it up. Don't be afraid to experiment with spices and spice mixes. Start with a pinch, taste, and add more. Spice blends like taco seasoning, curry powder, or everything bagel seasoning can instantly add complexity to grains, vegetables, eggs, or proteins. Acid (vinegar, lemon/lime juice) is also magical for brightening flavors, especially in rich or dairy-based dishes.

12. Be Gentle and Resourceful: Use What You Have, Eyeball Measurements, Treat Yourself

For me, being gentle with myself was key for recovering some amount of joy in food...

Resourcefulness is key. The book encourages using what you already have on hand rather than stressing about grocery shopping. Look through your pantry, fridge, and freezer for potential ingredients, even unconventional ones. Leftovers are prime candidates for transformation into new meals.

Eyeball measurements. Precision is often unnecessary for the types of low-effort meals described. Learn to estimate measurements using your hand or common kitchen items like spoons and mugs. This reduces friction and makes cooking feel less like a science experiment. Baking is the main exception where precision matters.

Be kind to yourself. The core message is self-compassion. It's okay to have low-energy days and rely on simple foods. Celebrate the small victories of feeding yourself. Allow yourself "cooking treats" – a snack or drink while you're prepping – to make the process more enjoyable. The goal is nourishment and reducing stress, not achieving culinary perfection.

Last updated: May 17, 2025