Recovery Kitchen – Essentials
Millions are left struggling with life‑changing symptoms and are unsure what they can do to feel better — what and how we eat can make a real difference.Â
The book that turns research into practical steps to help you feel better day by day. Learn why diet is key for recovery and resilience, and discover how small daily changes can help you regain control and support your long‑term health.
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The Heart of Recovery Kitchen
A science-backed guide to using food as a tool for recovery and resilience
What if feeling better could start with something as simple—and comforting—as your next meal?
If you’re living with ongoing symptoms, it isn’t your fault. What’s often missing is clear, practical guidance on foods that truly help. Recovery Kitchen brings together science, easy-to-follow information, and real-life recipes to make anti-inflammatory eating both realistic and satisfying.
It’s about giving you the knowledge and tools to feel more in control of your recovery—one meal at a time.
Anti-inflammatory
Reduce inflammation and support your immune system through the ingredients you choose, meal timing, eating a variety of food, and more.
Practical
Guidance that can fit any kitchen and household - we share ingredient lists and simple cooking tips to get you off and running.
Research-based
Backed by scientific evidence and shared via recommendations and nutritional notes that support you to implement them.
Exclusive Bonus InsideÂ
If you are excited about tips shared in Recovery Kitchen Essentials but would like additional guidance to get started, you can access a one-week step-by-step meal and menu planner. The 7-day meal plan uses recipes in this book and includes a shopping list for the whole week as well as meal preparation timings that let you use your energy well while still making a delicious set of meals and Easy Energy Bites.
The one-week planner includes suggestions about how to stage your meal preparation so it feels easier to do, helping you to eat well, reduce symptoms and feel better.
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About The Authors:Â
Andrea Henkel Burke is a former biathlete who has won two Olympic gold medals and eight World Championship titles representing Germany. Throughout her extensive competitive career, she gained invaluable experience in overcoming setbacks and understanding how to optimize physical performance. Andrea is also an expert in nutrition, a seasoned personal trainer, and a certified therapist in psychoneuroimmunology. She is renowned for her ability to distill complex topics into clear, actionable insights. Passionate about healthy eating, Andrea’s goal is to be skiing at the age of 90. She is driven by her dedication to supporting her own health and the well-being of her clients.Â
Katie Brennan is an economist, analyst, and strategist with nearly 25 years of professional experience in the US and UK, including over a decade with the National Health Service in England. She has collaborated closely with clinical leaders, patients, and academics to find innovative solutions to complex health issues, improve health outcomes and provide better value care. In March 2020, Katie first experienced Long COVID, facing symptoms such as fatigue, headaches, breathing difficulties, elevated heart rate, and brain fog. When diagnostic tests and clinical advice did not offer a path to improvement, Katie utilized her professional background and research skills to seek solutions. Her journey towards recovery, enhanced by her collaboration with Andrea, transformed her understanding of a healthy diet and lifestyle. Katie is now committed to sharing her knowledge to help others affected by post-infection conditions.
