some good recipes but don't really find the advice written in a way that works for me it feels almost patronizing writing the advice like a recipe just does not work for the way I would want to read a self help book

I find cooking a great way to de-stress, focus, meditate, and regroup. I love trying diverse cuisines, and sourcing ingredients feels like an adventure (visiting international food stores for spices and ingredients has really opened my world). So when I learned about Debra Borden's book Cooking as Therapy, I was in. And it doesn't disappoint.

Designed for beginners, Cooking as Therapy explores the science behind cooking for mental health. Readers who find cooking overwhelming will welcome the chapters on common cooking processes—and will find themselves bookmarking the section on how to stock common ingredients.

Borden understands that whipping up a meal is not a cure-all, but a tool in one's wellness toolkit. With this in mind, she includes a list of mental health resources, as well as resources for therapists interested in using cooking therapy with their clients. Although some may find the recipes fairly uninspiring—once you have the basics down, you’ll feel much more confident exploring more exciting fare—Cooking as Therapy is a valuable tool for those struggling with stress, grief, and uncertainty.

Many thanks to NetGalley and Alcove Press for the ARC.

As a concept, the process of using a common everyday task such as cooking as a mindful way to improve your mental health is brilliant. It reminds me of reading “Hand Wash Cold” by Karen Maezen Miller years ago and the positive impact it had on me for my approach to everyday tasks. The writer does well to instill the worthwhile possibilities of cooking therapy. However, I don’t think I will use this particular methodology as laid out in this book. If anything, reading this has encouraged me to seek out specialists, perhaps sign up for a cooking class, and maybe even navigate this on my own. But I don’t feel inclined to use this book, nor this specialist’s approach, as my guide.

The curriculum for this therapy approach is centered around three principals the author calls “3M” and I seem to have an issue with each:

Mindfulness – While I agree that the mindfulness of intentional cooking can be massively beneficial, I didn’t appreciate how the writer tries to differentiate mindful cooking from meditation. The implication that meditation is simply sitting around and breathing while cooking is an active productive act gives me the impression that the writer hasn’t taken time to understand the many forms that meditation can take and that, yes, it can mean actions such as cooking as well. It is fine if this is simply the writer’s point of view, but this can give the wrong idea to those unfamiliar with different forms of meditation.

Metaphor – I don’t know what to say about this other than I don’t enjoy metaphors and the use of them in explaining cooking, techniques, and ingredients. It takes me out of the experience, distracts me, and makes me overthink when I should be focused and mindful of the present moment. The metaphors included in every step in the recipes and each description of different ingredients in the book caused me far more overwhelm than any sense of focus and calm.

Mastery – This principal seems more goal-focused than process-focused. Since I have anxiety, being told that mastery is the purpose would make me feel the pressure of perfectionism instead of simply approaching cooking as a process without any greater impact than simply feeding myself. Pursuing something to gain mastery puts too much pressure on me to feel that I should succeed at something I already have hangups about (i.e. cooking). I’d rather learn greater resilience when faced with cooking failures.

A note on various therapy modalities: while the differentiation of different therapy modalities in this book is appreciated, all of the descriptions are rather brief, as if simply bringing them up lends merit to cooking therapy being used along with any of them. It doesn’t give much further information from therapists and researchers who are experts in those different modalities. Mentioning them is fine as an overview but not bolstered by a great deal of research.

One strange detail in the ARC copy of the book: the writer mentions how washing raw chicken is recommended by the FDA and encourages the reader to do so. However, that’s not the case – it took two seconds of searching to confirm that the FDA discourages this since the spray of water against raw chicken could spread bacteria onto other kitchen surfaces. I don’t know why the writer didn’t confirm this information first, nor why they chose to spread this information to readers who might not know any better. This one misleading detail makes me call into question a great deal of the insights and instructions in the rest of the book.

I enjoy the concept of Cooking as Therapy and I would like to approach my own cooking in a more mindful way to improve my mental health, but I feel more inclined to seek out a professional with experience in cooking therapy than rely on this book for clear instruction. This book may be beneficial to some but not others, despite the author’s insistence that this is the perfect therapy for anyone at any time.

⭐️⭐️⭐️⭐️ (4/5 stars)
Cooking as Therapy is a fascinating and insightful exploration of how the kitchen can become a space not just for nourishment but for healing. Debra Borden, a licensed clinical social worker and pioneer in the field of Cooking Therapy, introduces readers to a form of experiential Therapy that transforms everyday cooking processes like chopping, sautéing, and layering into tools for self-discovery and emotional growth.

What stood out to me was how Borden intertwines her personal journey with real-life client experiences to illustrate how this method works in practice. She introduces the 3M Curriculum, Mindfulness, Metaphors, and Mastery as a framework to help clients better understand their habits, emotions, and underlying behaviours, all while engaging in something as familiar and straightforward as preparing a meal.

This book offers an alternative (but not to replace it) to traditional talk therapy by giving readers something tactile and relatable to connect with. Borden demonstrates how cooking can lead to greater self-awareness, healthier coping strategies, and even profound personal transformation.

While the book is packed with valuable insights, occasionally, the flow felt slightly meandering, but that didn’t take away from the overall impact or the uniqueness of the message.

If you’re curious about Therapy beyond the traditional couch or if you’ve ever found a sense of peace or clarity while stirring a pot or kneading dough, Cooking as Therapy may stir something meaningful in you, too. It’s an inspiring reminder that healing can happen in the most unexpected places, even in your own kitchen.

Thank you to NetGalley and Alcove Press for gifting me an e-ARC copy of Cooking as Therapy in exchange for my honest review.

Cooking as Therapy by Debra Borden is a fascinating and insightful exploration of how the simple, sensory act of preparing food can serve as a powerful tool for emotional healing. As someone who personally finds comfort and calm in the kitchen, I found this book both validating and inspiring.

Borden blends personal anecdotes, professional experience, and therapeutic insights in a way that feels accessible, warm, and relatable. Whether you're a seasoned cook or someone just learning their way around the cutting board, her message is clear: cooking isn’t just about feeding others — it’s about nourishing yourself, too.

The idea that everyday kitchen rituals, such as chopping, stirring, and seasoning, can help us process grief, stress, anxiety, or even trauma is presented with both heart and practical application. I especially appreciated the sections where Borden shows how cooking can open up conversations, improve mindfulness, and foster a deeper connection to one’s emotional state.

While it didn’t reinvent the wheel or dive as deeply into certain topics as I hoped, it absolutely delivered on its promise to show how cooking can serve as a gentle, therapeutic process. I closed the book feeling more grounded and inspired to approach my own kitchen time with greater intention.

Thank you to NetGalley and the publisher for this ARC. Cooking as Therapy is a soothing, thoughtful read that offers both insight and encouragement to anyone looking to stir a little healing into their daily life.

I love the idea of this. As a therapist, I have many clients that have difficulty connecting with mindfulness as most people perceive it. This sort of experiential therapy has great promise for many. I enjoyed the depth of explanation of the therapy but feel it might be hard to get through for someone who isn't in the field or does not care as much about the why of things and how they work. In Chapter Six, we get to recipes and more of the practice of cooking/therapy.

I wish that the recipe chapters were set up more like a traditional cookbook. Having pictures and recipes sorted into an easy to find style would be beneficial (while including the therapy part of the cooking). The recipes themselves range from very basic (such as heat up a mac and cheese cup) to decently skilled recipes. There are moments where it feels a bit cheesy, but I can see how it would be very therapeutic to those willing to go in with an open mind. I loved the chapter on cooking together as well and especially the concept that we all bring something to the table.

I appreciate the resources at the end of the book. Love when authors include extra resources and in a book about therapy/mental health challenges it's so important to make sure people have needed supports.

This book isn’t trying to replace talk therapy but instead provides a tangible, hands-on way to explore yourself. It's less about what’s on the plate and more about how you got it there — what came up for you, what you noticed, and where your mind wandered. The idea of Cooking as Therapy is really cute, and I love the concept of using cooking as a way to reflect on oneself.

However, it could have used some visual elements—photos would have made it more engaging—and the citations could have been stronger to support the claims.

This book provides a nice mix of recipes and an explanation of the therapy. I had never heard of cooking therapy so it was great to read about an alternative treatment. I do feel as though the book would have benefited from having pictures of the recipes. Thank you to NetGalley and the publisher for this ARC!

I’ve often said I love cooking so much because it feels like it’s own form of therapy and like a love language. It’s nice to see others out there feel the same way! As a musician, I have a strong belief and interest in the ever growing field of music therapy, so I do think cooking therapy could soon follow that same trajectory in the world. It was really cool to see the thoughts and science behind the idea of cooking therapy. I don’t know if this book will be for everyone, but if you have an interest in mental health/psychology and cooking, I’d recommend checking it out. There’s also a few healthy recipes in the later half of the book to try out! I’d personally call them easy recipes, but I do know not everyone has equal experience in the kitchen. I can’t wait to try out the Easy Rider: Sheet Happens recipe!

Thank you to NetGalley and Alcove Press for an e-ARC in exchange for an honest review.

Thank you Netgalley and Alcove Press for the Advanced Reader Copy!

I picked up this book to find some recipes and maybe learn to be less stressed when I’m cooking. While I was disappointed in the recipes I did enjoy the concept of cooking for therapy. The author emphasizes the feeling you get from cooking and the emotional connection over the quality of the recipe. I did love her naming the recipes, specifically “tune in and talk to me tacos” and will be using this concept to bring my partner into the kitchen.

Memoir meets therapeutic insight in Cooking as Therapy. In this book, the author explores how the act of cooking can be used to process feelings and self reflect.

Book Yays:
- Unique concept: Brings a new take to self development via cooking
- Accessible: You don’t need to have significant cooking knowledge to follow through on the instructions outlined in the book and the writing is plain for the average reader
- Constructed for specific and more general advice (dealing with confidence, handling conflict, marital support, etc.), enabling readers to skip to their own adventure.

Nays:
- Light on recipes: While the focus is on emotional connection through cooking, the recipes didn’t feel rich enough to stand alone
- Repetition: About half of this book felt like someone trying to convince you on why you should read the book, and the stories felt contrived.
- Format: I think as an audiobook this book may read better.

I have a friend who likes to cook. She is also struggling and sees a therapist regularly. I wanted to look at this book to see if it might be something that would interest her. The first five chapters describe how the author came to use cooking therapy as a technique with certain individuals. I thought it was a fascinating narrative and that it might be helpful to other therapists. But these chapters are not necessarily helpful for an individual.

And then I got to chapter 6, where the recipes and “sessions” begin. The first session begins with a simple recipe, making toast with butter or jam. There are instructions of what to do and what to notice. The author notes: “Though it was a short session, once you completed the recipe, if you felt calmer, resolve to cement this feeling of mindful mastery for later. At the end of the day, reflect on whether you can internalize the session to spread a buttery softness into your mood and day.”

There are multiple sessions, each working on a new topic. Subsequent recipes in each session are a little more complex, with a little more to think about while making the recipe and enjoying the fruits of your labor. Chopping can be seen as reducing big problems into smaller ones. Simmering for patience, coring and seeding for digging into the heart of the problem.

At the conclusion of the book, the author wraps up by saying, in part, “I hope you’ve found the lessons and sessions in this book helpful. More importantly, I hope you will use this book as a template and roadmap to visit all of the areas and situations in your life, even the ones that may not be mentioned in the book. Cooking therapy can add a dimension to your life every single day with every single meal or snack you prepare.”

Thank you NetGalley for this ebook in exchange for an honest review.

I love the concept of cooking as therapy. I used to dislike cooking but have slowly grown to enjoy it. But this book really brought a new perspective to everything about cooking and every single part of it: slicing, dicing, boiling, layering, whether it’s dessert or an entree or an appetiser, cooking for yourself or for others.

Reading about how cooking relates to all kinds of therapies (CBT, Gestalt, BSFT, DBT) was really interesting and eye opening.

Seeing chopping as reducing big problems into smaller ones, and other very interesting concepts and ways of seeing things. Simmer for patience, frying for excavatong intense emotions, coring and seeding to get to the heart of the problem.

Might sound a little silly at first, but I can definitely see how this would be very helpful for someone who is stuck, or for whom normal talk therapy doesn’t help or has stagnated in some way. Overall, a book I would come back to because there was a lot of information to take in.

A lot of work and through this gone into this book “Cooking as Therapy”. For the correct audience this book would be extremely helpful. I myself found the first section slightly drawn out and did tend to skip forward a bit to get to the actual recipes.

I wasn't sure what to expect from this book, but I found myself really loving it as I read each page. Part cookbook, part therapy (as the name suggests), COOKING AS THERAPY really dives into a new way of cooking, such as letting the sound of the blender be a reminder that life can be bumpy and loud.

Every step of the recipe, including introductions, steps, and serving suggestions, are peppered in with little treats as to how you can help yourself be better. While some of the steps make sense, I can see it as being unnecessary for some people, leading to frustration. It's absolutely not for a person who wants to skip all of the story on a cooking blog.

There was a lack of photos in the book, which for a cookbook, seems radically off. I think the book could be improved with more photos, moments to pause between food, and streamlining the therapy parts to be better incorporated with the rest of the book.

The recipes are only in imperial/volume measurements, so it will require conversion for home chefs that use weight measurements.

First of all the cover is just delightful to me! Nothing makes me happier than colorful fresh food! Cooking is therapy for me & this book was a cozy little read!
Really enjoyed it! Thank you for the opportunity to read this!

I thought that this was really beautiful and it shared a lot of insights in terms of how to use cooking to process difficult emotions and to relieve stress from the work that I do. I'm grateful that this is going to be shared with the world and will encourage people to promote better relations with cooking and with food.

This cookbook is great! I loved how you can work through your mental state with cooking and the recipes are amazing! Highly recommend!

This book is filled with advice and talks about how cooking and food helps us mentally, there was some recipes in this book too. I think having photos in the book will make it more engaging.

Cooking as Therapy wasn’t quite what I expected. I loved the idea of using cooking as a mindfulness tool, but it leaned more self-help than cookbook, and I found myself wishing for more structure, photos (there are none), and practical guidance. Cool concept, just not what I thought it would be.