Baking Without the Backlash: How One Family Recipe Supports Long COVID Recovery

May 17th is World Baking Day, a celebration of comfort, tradition, and the joy of sharing something warm from the oven. But for those managing Long COVID or other post-infection chronic conditions, the simple act of enjoying a baked treat can come with unexpected consequences.

Why Conventional Baked Goods Can Be Problematic

Many traditional baked goods—cookies, cakes, muffins—are made with refined sugar, white flour, and industrial oils. These ingredients are known to promote inflammation, which can worsen fatigue, brain fog, joint pain, and other persistent Long COVID symptoms.

Research shows that people with Long COVID are impacted by inflammation. When you're in recovery, even small inflammatory triggers can feel like big setbacks. But here's the good news:

You don’t have to give up your favorite treats to improve your health.

Katie’s Story: A Family Cookie Recipe, Reimagined

Years ago, Katie designed and printed a cookbook just for her family, filled with traditional recipes that everyone in the Brennan family enjoyed year after year and could recognize by taste alone. After developing Long COVID, even one “normal” cookie led to symptoms flaring up—it was like her connection to those cherished memories had to be cut in order to feel well. 

But as she learned more about anti-inflammatory ingredients, she began to experiment. She realized she didn’t have to give up the flavor in—or the memories conjured up by—those recipes. She just needed to make a few smart swaps.

She replaced refined flour with almond and oat flour, sugar with a touch of honey or blackstrap molasses, and added ground flax and warming spices to support her body instead of stressing it.

“I realized I didn’t need to compromise on taste or tradition,” Katie says. “I just needed to shift the ingredients so they worked to keep me feeling well.”

Anti-Inflammatory Eating: It’s Not About Perfection

At ThriveNinety, we support people living with Long COVID to manage symptoms through small, science-backed changes. One of the most powerful tools is anti-inflammatory nutrition—not a rigid diet, but a gentle shift toward foods that calm the immune system and reduce flare-ups.

That includes:

• Fiber-rich foods
  
• Grain-free flours
  
• Healthy fats (like olive oil or flax)
  
• Natural sweeteners in moderation
  
• Spices like cinnamon, ginger, and turmeric
  
  

You Can Still Bake—and Feel Good Afterwards

With just a few ingredient tweaks, you can keep the flavors you love and your favorite recipe can become something that supports your healing instead of setting it back. And in many cases, no one can even taste the difference—except that you feel clearer, more like yourself and don’t have to manage a crash afterwards.

In honor of World Baking Day, we’re excited to share Katie’s adapted cookie recipe. It’s sweet, comforting, and fully Long COVID-friendly. (Just remember—it’s still a cookie 😉)

Warmly,
Katie & Andrea

PS: Katie’s dad gave the cookies the seal of approval. They were his favorites growing up, so that was high praise indeed!

Related Blog Posts: 

Symptom Management by Addressing Root Causes  

A Deep Dive into the P.E.D.A.L. Approach for Long Covid Symptom Management  

What We Know - and Don’t Know - About the Drivers of Long COVID  

Finding Joy While Managing Symptoms During the Holidays