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Cooking as Therapy: How to Improve Mental Health Through Cooking
Follow twenty recipes to find calm, improve self-esteem, and form daily habits—in your very own kitchen!—through mindfulness-based cooking therapy.
In Cooking as Therapy, licensed clinical social worker and sous therapist Debra Borden provides you with all the tools and techniques to have therapy sessions in the comfort of your own kitchen.
Cooking therapy is an experiential therapy that allows you to conduct a therapy session while you cook a meal. Using cooking processes like chopping, kneading, stirring, and more, you’ll develop the skills to recognize limiting patterns and behaviors, improve self-esteem, and form healthy daily habits, and you might even have fun incorporating techniques centered around
mindfulness—which develops calm,
metaphor—which creates clarity, and
mastery—which sparks self-esteem.
Luckily, you don’t have to be a great cook to try cooking therapy—or even like cooking. You only need an interest in self-exploration. Borden will teach you the processes involved in preparing a recipe or meal that trigger awareness and even “aha” moments. Unlike talk therapy, cooking therapy sessions incorporate tangible acts. It is less about what you prepare and more of a guided journey to self-reflection through how you prepare a dish.
In Cooking as Therapy, licensed clinical social worker and sous therapist Debra Borden provides you with all the tools and techniques to have therapy sessions in the comfort of your own kitchen.
Cooking therapy is an experiential therapy that allows you to conduct a therapy session while you cook a meal. Using cooking processes like chopping, kneading, stirring, and more, you’ll develop the skills to recognize limiting patterns and behaviors, improve self-esteem, and form healthy daily habits, and you might even have fun incorporating techniques centered around
mindfulness—which develops calm,
metaphor—which creates clarity, and
mastery—which sparks self-esteem.
Luckily, you don’t have to be a great cook to try cooking therapy—or even like cooking. You only need an interest in self-exploration. Borden will teach you the processes involved in preparing a recipe or meal that trigger awareness and even “aha” moments. Unlike talk therapy, cooking therapy sessions incorporate tangible acts. It is less about what you prepare and more of a guided journey to self-reflection through how you prepare a dish.
288 pages, Paperback
Published October 14, 2025
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Displaying 1 - 29 of 29 reviews
May 13, 2025
*Thank you to NetGalley and Alcove Press for the ARC*
I do love that this doubles as a cookbook and a pocket therapy guide, as well as including some for groups/families.
While the beginning of the book says that the recipes are vegetarian/vegan friendly if the animal products are swapped out, the author doesn’t give appropriate alternative suggestions on the recipes. Some are manageable, like eggs for baking, but many of the recipes have meats that are integral to the whole recipe and unless you’re a crafty cook, it might be difficult to find a replacement to half of the recipe on your own and some of the therapy metaphors may not fit the same.
The book would also greatly benefit from having photos and maybe having the therapy in a separate section from the recipe itself to keep it organized.
ALSO- Important note, washing raw chicken has no proven health benefits and is largely unsafe to do, please don’t tell people in your book that it’s safe!
I do love that this doubles as a cookbook and a pocket therapy guide, as well as including some for groups/families.
While the beginning of the book says that the recipes are vegetarian/vegan friendly if the animal products are swapped out, the author doesn’t give appropriate alternative suggestions on the recipes. Some are manageable, like eggs for baking, but many of the recipes have meats that are integral to the whole recipe and unless you’re a crafty cook, it might be difficult to find a replacement to half of the recipe on your own and some of the therapy metaphors may not fit the same.
The book would also greatly benefit from having photos and maybe having the therapy in a separate section from the recipe itself to keep it organized.
ALSO- Important note, washing raw chicken has no proven health benefits and is largely unsafe to do, please don’t tell people in your book that it’s safe!
July 13, 2025
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.
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.
July 3, 2025
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 to NetGalley and Alcove Press for an e-ARC in exchange for an honest review.
July 29, 2025
The idea behind this book is terrific. I’ve had an interest in experiential therapy since my days as a wee Psych major *mumbledy-cough* years ago. And cooking, as both a creative outlet and a generative activity, couldn’t be a more perfect fit. In the first part of the book, where Borden describes her modality, I couldn’t be more on board. The client stories, which were my favorite part, enliven what could have been dry and academic, giving the early stages of the book life and dimension.
Unfortunately I found part two—the meat of the book, if you will—extremely repetitive. Borden literally repeats the same pieces of advice and things to keep in mind in the beginning and end of most chapters. Is she trying to fill up space? Is she assuming no one will bother reading this book beginning to end?
More unfortunately yet, it soon became clear to me that this book never received even the most basic edit or fact check.
Let’s play a little game. See if you can spot everything wrong with the following sentence:
“If using hard-boiled eggs, each person should hold the egg up (like Mustafa in the Lion King)..."
Take your time. Continue when you’re ready.
1. ‘Mustafa?’ Try ‘Mufasa.’ You know, lion dad? Source of acute trauma and grief for children watching Disney films in the 1990s? The dude whose name was the title of the live action prequel (however much of a mess that was?)
2. Mufasa wasn’t the one holding up the lion cub in the iconic shot. That was Rafiki. Because Rafiki is bipedal, with legs and arms and stuff.
3. I am now forced to imagine a group of therapy clients attempting to hold eggs in their mouths. Which is how a lion would have to hold anything.
4. To be extremely petty, ‘The’ should be capitalized.
5. But really, what I’m saying here is, the errors confuse the reader and render the metaphor Borden is trying to create nonsensical.
This was the funniest error I found. It was far from the worst. Yes, folks, we’re going to talk about the infamous Chicken Washing Passage. Long story short: DO NOT wash raw chicken. It spreads contamination. The FDA very explicitly recommends you do not wash raw chicken. But wait, you say. Didn’t Borden state that the FDA recommended you do?
Yes. She certainly said that. Go ahead and google the actual verdict. I’ll wait.
PS: Borden also advises you wash raw fish. The FDA would likewise beg to differ.
There was also a whack of typos, misspellings, and grammatical errors.
But Lily, you say. Borden’s specialty is psychology, not pop culture or food safety. (Though given that she styles herself the Sous Therapist and this book is about combining cooking with therapy, one might argue she should make herself more of an expert on food safety. Her professional liability insurance would thank her.)
My real point, however, is that Cooking as Therapy is an instructive non-fiction book. A category which banks on the professionalism and expertise of the author. What we see here instead is Borden’s unshakeable confidence in her knowledge, to the point of presenting blatantly erroneous information to her audience. It calls everything she presents into question, including her own field of study. Now, for what it’s worth, I’ve found no blatant Bad Psych here, though I freely admit my own research in this department is over a decade out of date. The damage is done nonetheless and my trust in Borden’s writing is shot.
I’m not going to spend too much time on the recipes themselves. They are as butt-basic as they come, but it’s their job to serve as metaphors rather than be gourmet. I imagine it would be pretty difficult to mess up most of them. Though I will also say: microwaving chocolate is a great way to get your chocolate to seize. Nothing you can’t fix by adding a tiny bit of water and whisking vigorously. Actually, this would have been a perfect illustration of Borden’s own idea that cooking mistakes are a great opportunity for lateral thinking and breaking out of ruts. Shame she didn’t use it.
Speaking further of metaphors, I wish that Borden spent a little time discussing that not all metaphors are universal and not all associations will hit the same for all clients. To use an example that didn’t work for me at all: in one of her recipes, Borden asks you to think of the salt being added as the imperfections in your life. As anyone into cooking (you know, one half of Borden’s ideal readership) might tell you, salt isn’t an imperfection. It’s the difference between a flavorful dish and hospital chow. Are there some metaphors so culturally ingrained the associations will be more or less the same for everyone, or at least everyone from a similar culture? Sure. But just as many won’t hit and the aspiring therapist will need to pivot.
When I finished part one of this book, I assumed I would be giving it four stars. This was before I read any other reviews, so the downward turn in quality took me by surprise. If I was Alcove Press, I would hold back release by however long to takes to give this book one more copy edit and for the love of god, a fact check.
Someone please make me the editor in chief of a publishing house, so I can go mad with power make executive decisions which keep books from going out in public with no pants on.
In the meantime, I’ll exercise what little power I do have by rating this two stars and hitting ‘post.’
Thank you to NetGalley and Alcove Press for the free ARC in exchange for an honest review. All opinions within are my own.
Unfortunately I found part two—the meat of the book, if you will—extremely repetitive. Borden literally repeats the same pieces of advice and things to keep in mind in the beginning and end of most chapters. Is she trying to fill up space? Is she assuming no one will bother reading this book beginning to end?
More unfortunately yet, it soon became clear to me that this book never received even the most basic edit or fact check.
Let’s play a little game. See if you can spot everything wrong with the following sentence:
“If using hard-boiled eggs, each person should hold the egg up (like Mustafa in the Lion King)..."
Take your time. Continue when you’re ready.
1. ‘Mustafa?’ Try ‘Mufasa.’ You know, lion dad? Source of acute trauma and grief for children watching Disney films in the 1990s? The dude whose name was the title of the live action prequel (however much of a mess that was?)
2. Mufasa wasn’t the one holding up the lion cub in the iconic shot. That was Rafiki. Because Rafiki is bipedal, with legs and arms and stuff.
3. I am now forced to imagine a group of therapy clients attempting to hold eggs in their mouths. Which is how a lion would have to hold anything.
4. To be extremely petty, ‘The’ should be capitalized.
5. But really, what I’m saying here is, the errors confuse the reader and render the metaphor Borden is trying to create nonsensical.
This was the funniest error I found. It was far from the worst. Yes, folks, we’re going to talk about the infamous Chicken Washing Passage. Long story short: DO NOT wash raw chicken. It spreads contamination. The FDA very explicitly recommends you do not wash raw chicken. But wait, you say. Didn’t Borden state that the FDA recommended you do?
Yes. She certainly said that. Go ahead and google the actual verdict. I’ll wait.
PS: Borden also advises you wash raw fish. The FDA would likewise beg to differ.
There was also a whack of typos, misspellings, and grammatical errors.
But Lily, you say. Borden’s specialty is psychology, not pop culture or food safety. (Though given that she styles herself the Sous Therapist and this book is about combining cooking with therapy, one might argue she should make herself more of an expert on food safety. Her professional liability insurance would thank her.)
My real point, however, is that Cooking as Therapy is an instructive non-fiction book. A category which banks on the professionalism and expertise of the author. What we see here instead is Borden’s unshakeable confidence in her knowledge, to the point of presenting blatantly erroneous information to her audience. It calls everything she presents into question, including her own field of study. Now, for what it’s worth, I’ve found no blatant Bad Psych here, though I freely admit my own research in this department is over a decade out of date. The damage is done nonetheless and my trust in Borden’s writing is shot.
I’m not going to spend too much time on the recipes themselves. They are as butt-basic as they come, but it’s their job to serve as metaphors rather than be gourmet. I imagine it would be pretty difficult to mess up most of them. Though I will also say: microwaving chocolate is a great way to get your chocolate to seize. Nothing you can’t fix by adding a tiny bit of water and whisking vigorously. Actually, this would have been a perfect illustration of Borden’s own idea that cooking mistakes are a great opportunity for lateral thinking and breaking out of ruts. Shame she didn’t use it.
Speaking further of metaphors, I wish that Borden spent a little time discussing that not all metaphors are universal and not all associations will hit the same for all clients. To use an example that didn’t work for me at all: in one of her recipes, Borden asks you to think of the salt being added as the imperfections in your life. As anyone into cooking (you know, one half of Borden’s ideal readership) might tell you, salt isn’t an imperfection. It’s the difference between a flavorful dish and hospital chow. Are there some metaphors so culturally ingrained the associations will be more or less the same for everyone, or at least everyone from a similar culture? Sure. But just as many won’t hit and the aspiring therapist will need to pivot.
When I finished part one of this book, I assumed I would be giving it four stars. This was before I read any other reviews, so the downward turn in quality took me by surprise. If I was Alcove Press, I would hold back release by however long to takes to give this book one more copy edit and for the love of god, a fact check.
Someone please make me the editor in chief of a publishing house, so I can go mad with power make executive decisions which keep books from going out in public with no pants on.
In the meantime, I’ll exercise what little power I do have by rating this two stars and hitting ‘post.’
Thank you to NetGalley and Alcove Press for the free ARC in exchange for an honest review. All opinions within are my own.
June 28, 2025
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.
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.
January 9, 2026
I enjoyed this! I like the idea of cooking as a means of therapy and this book could really help someone do that. The recipes are easy to follow and simple. I think there are helpful tips and would recommend this.Special Thank You to Debra Borden,Alcove Press and NetGalley for allowing me to read a complimentary copy in exchange for an honest review.
August 31, 2025
🍳
Introduction & Inspiration
The introduction sharing Deborah's journey to creating the 3M (Mindfulness, Metaphor, Mastery) curriculum for cooking therapy is very motivating and gives hope that this would actually be beneficial, helpful, and applicable. Cooking is in fact a sought-after activity to clear the mind and has proven benefits for both health and mood.
🧠 Integrating Therapy & Fun
The author exemplifies how cooking therapy incorporates different modalities like CBT, Solution-Focused Therapy, DBT, and Gestalt therapy. She also invites this space to be silly and a place for fun and smiles. I really enjoyed how much Deborah gave examples from her own experience to enhance the topics or explain them in a more practical format (though maybe that became a bit excessive at times…).
😅 Dishwasher Salmon?
The book almost lost me at the mention of "dishwasher salmon" (yeah, that’s somehow a thing… don’t ask, I don’t want to talk about it).
⚖️ Who Is This Book For?
I really needed in Chapter 5, “How to Use This Book”, a section on how therapy actually happens, and that therapy happens with an actual trained professional. It felt like this chapter was alluding to the idea that therapy can be done alone (yes, in reference to cooking therapy), and I needed there to be some disclaimers on what the book is and isn’t, and how it should be used by individuals vs. professionals.
The way I see it, this invitation to use cooking in the ways mentioned here is really more about coping tools and dealing with emotions rather than formal therapy.
It isn’t clearly stated who this book is addressed to nor its purpose. At times it felt like a research paper, at others like an end-of-training presentation, and at others like a guide for anyone who wants to use cooking to deal with internal issues.
📝 Structure & Sessions
In the second part of the book, it feels a bit disjointed. Calling them Session 1, 2, 3, etc.—are they all necessary? In that order? What about the specific needs of each person? Is this a set curriculum?
Chapter 13, “Create Your Own Cooking Therapy Session,” feels beneficial in detailing common cooking processes and what they could be a metaphor for or symbolize.
However, I feel these should be suggestions to prompt the person rather than tell them what it means. The whole point of mindfulness is to be present and aware of your own feelings in that moment, and what that act or process incites for you personally. Same goes for the ingredients!
✏️ Editing? Yes, please.
I will say that I found the book rather challenging to read and get through. Between the mixed target audience and the disjointed approach, I feel this book would benefit from a bit more editing and focus on specific targets and goals.
Thank you NetGalley and Alcove Press for the eARC.
The introduction sharing Deborah's journey to creating the 3M (Mindfulness, Metaphor, Mastery) curriculum for cooking therapy is very motivating and gives hope that this would actually be beneficial, helpful, and applicable. Cooking is in fact a sought-after activity to clear the mind and has proven benefits for both health and mood.
🧠 Integrating Therapy & Fun
The author exemplifies how cooking therapy incorporates different modalities like CBT, Solution-Focused Therapy, DBT, and Gestalt therapy. She also invites this space to be silly and a place for fun and smiles. I really enjoyed how much Deborah gave examples from her own experience to enhance the topics or explain them in a more practical format (though maybe that became a bit excessive at times…).
😅 Dishwasher Salmon?
The book almost lost me at the mention of "dishwasher salmon" (yeah, that’s somehow a thing… don’t ask, I don’t want to talk about it).
⚖️ Who Is This Book For?
I really needed in Chapter 5, “How to Use This Book”, a section on how therapy actually happens, and that therapy happens with an actual trained professional. It felt like this chapter was alluding to the idea that therapy can be done alone (yes, in reference to cooking therapy), and I needed there to be some disclaimers on what the book is and isn’t, and how it should be used by individuals vs. professionals.
The way I see it, this invitation to use cooking in the ways mentioned here is really more about coping tools and dealing with emotions rather than formal therapy.
It isn’t clearly stated who this book is addressed to nor its purpose. At times it felt like a research paper, at others like an end-of-training presentation, and at others like a guide for anyone who wants to use cooking to deal with internal issues.
📝 Structure & Sessions
In the second part of the book, it feels a bit disjointed. Calling them Session 1, 2, 3, etc.—are they all necessary? In that order? What about the specific needs of each person? Is this a set curriculum?
Chapter 13, “Create Your Own Cooking Therapy Session,” feels beneficial in detailing common cooking processes and what they could be a metaphor for or symbolize.
However, I feel these should be suggestions to prompt the person rather than tell them what it means. The whole point of mindfulness is to be present and aware of your own feelings in that moment, and what that act or process incites for you personally. Same goes for the ingredients!
✏️ Editing? Yes, please.
I will say that I found the book rather challenging to read and get through. Between the mixed target audience and the disjointed approach, I feel this book would benefit from a bit more editing and focus on specific targets and goals.
Thank you NetGalley and Alcove Press for the eARC.
June 22, 2025
Book Review: Cooking as Therapy: How to Improve Mental Health Through Cooking by Debra Borden
Rating: 4.4/5
Initial Impressions
Debra Borden’s Cooking as Therapy offers a refreshing twist on self-care by transforming the kitchen into a therapeutic space. Blending mindfulness practices with culinary tasks, the book redefines cooking as more than a chore—it’s a pathway to self-discovery. Borden’s background as a licensed therapist lends credibility, while her accessible tone makes therapeutic concepts feel approachable.
Emotional Resonance & Reactions
As someone who typically finds cooking stressful, I was surprised by how Borden’s framework shifted my perspective. The idea of chopping vegetables as a metaphor for cutting through emotional clutter resonated deeply. The structured recipes (e.g., kneading dough to process frustration) felt like gentle invitations to reflection rather than rigid exercises. However, some mindfulness prompts leaned repetitive, and the corporate wellness-style language (mastery sparks self-esteem) occasionally clashed with the book’s otherwise organic vibe.
Strengths
-Innovative Approach: Moves beyond talk therapy with tangible, action-based techniques (e.g., stirring as meditation).
-Inclusivity: Emphasizes that culinary skill isn’t required—focusing on process over perfection lowers barriers.
-Practical Integration: Recipes double as therapeutic exercises, making it easy to incorporate into daily routines.
Constructive Criticism
-Depth on Metaphors: While creative, some culinary metaphors (e.g., simmering emotions) could benefit from deeper psychological unpacking.
-Diverse Needs: More adaptation tips for readers with disabilities or limited kitchen access would broaden inclusivity.
-Visual Aids: Step-by-step photos or illustrations could enhance engagement for visual learners.
Final Verdict
Cooking as Therapy is a nourishing read for anyone seeking mindfulness beyond meditation cushions. Borden’s blend of culinary joy and psychological insight makes self-reflection feel as natural as whisking eggs—though a dash more practicality could elevate its impact.
Thank you to the publisher and Edelweiss for the review copy.
Rating: 4.4/5 (An inventive, if occasionally uneven, guide to finding calm at the cutting board.)
Rating: 4.4/5
Initial Impressions
Debra Borden’s Cooking as Therapy offers a refreshing twist on self-care by transforming the kitchen into a therapeutic space. Blending mindfulness practices with culinary tasks, the book redefines cooking as more than a chore—it’s a pathway to self-discovery. Borden’s background as a licensed therapist lends credibility, while her accessible tone makes therapeutic concepts feel approachable.
Emotional Resonance & Reactions
As someone who typically finds cooking stressful, I was surprised by how Borden’s framework shifted my perspective. The idea of chopping vegetables as a metaphor for cutting through emotional clutter resonated deeply. The structured recipes (e.g., kneading dough to process frustration) felt like gentle invitations to reflection rather than rigid exercises. However, some mindfulness prompts leaned repetitive, and the corporate wellness-style language (mastery sparks self-esteem) occasionally clashed with the book’s otherwise organic vibe.
Strengths
-Innovative Approach: Moves beyond talk therapy with tangible, action-based techniques (e.g., stirring as meditation).
-Inclusivity: Emphasizes that culinary skill isn’t required—focusing on process over perfection lowers barriers.
-Practical Integration: Recipes double as therapeutic exercises, making it easy to incorporate into daily routines.
Constructive Criticism
-Depth on Metaphors: While creative, some culinary metaphors (e.g., simmering emotions) could benefit from deeper psychological unpacking.
-Diverse Needs: More adaptation tips for readers with disabilities or limited kitchen access would broaden inclusivity.
-Visual Aids: Step-by-step photos or illustrations could enhance engagement for visual learners.
Final Verdict
Cooking as Therapy is a nourishing read for anyone seeking mindfulness beyond meditation cushions. Borden’s blend of culinary joy and psychological insight makes self-reflection feel as natural as whisking eggs—though a dash more practicality could elevate its impact.
Thank you to the publisher and Edelweiss for the review copy.
Rating: 4.4/5 (An inventive, if occasionally uneven, guide to finding calm at the cutting board.)
August 31, 2025
The first 1/3 of the book is all build up to the actual ‘cooking therapy’ section of the book. Essentially the author applies components of Cognitive Behavioral Therapy when preparing and cooking food. She keeps it light while guiding the reader through the act of preparing food as a metaphor for various mental health issues.
The tone of the book was at times a little too light and some of the jokes fell flat with me. There was a reference to Lorena Bobbitt when talking about chopping, as an example. Also, when talking about avoiding hot topics at family meals, she jokes that we shouldn’t talk about our neighbor’s kid that identifies as a cat. In general, I could do away with jokes in a therapy-related book (unless they are funny), and I would have preferred a style that was slightly more academic and with less exclamation points.
Here’s a snippet from a recipe involving a sandwich recipe- “Now, as you layer your lettuce leaves, say out loud, “LET US” celebrate me! If you were able to get Little Gem lettuce then remind yourself that you are a little gem and think about gems like diamonds; none are flawless, all sparkle. If you’re using Iceberg then affirm that you are anything but a cold iceberg. If you’ve chosen Romaine lettuce, you’ve got long leaves. Each has a bit of a spine. You may have to “crack it” a bit to stay flat. Remind yourself that you are flexible and capable of adjusting as needed.”
Others may prefer a simplified style of explanation though, so I wouldn’t say avoid this book by any means. I can see how this method of “cooking therapy” may work, particularly when entering into a meditative state while preparing food. I think I picked up some tips from the book and it made me think a few times. My favorite recipe is the “Tune in and Talk to Me Tacos”, which is a good recipe to use with family members. Overall, I struggled to finish it because the style wasn’t for me. Additionally, as a vegetarian, I wasn’t inspired to make substations for the meat-heavy recipes. ⭐️ ⭐️ ⭐️
Thanks to Netgalley for the advanced release copy of this book.
The tone of the book was at times a little too light and some of the jokes fell flat with me. There was a reference to Lorena Bobbitt when talking about chopping, as an example. Also, when talking about avoiding hot topics at family meals, she jokes that we shouldn’t talk about our neighbor’s kid that identifies as a cat. In general, I could do away with jokes in a therapy-related book (unless they are funny), and I would have preferred a style that was slightly more academic and with less exclamation points.
Here’s a snippet from a recipe involving a sandwich recipe- “Now, as you layer your lettuce leaves, say out loud, “LET US” celebrate me! If you were able to get Little Gem lettuce then remind yourself that you are a little gem and think about gems like diamonds; none are flawless, all sparkle. If you’re using Iceberg then affirm that you are anything but a cold iceberg. If you’ve chosen Romaine lettuce, you’ve got long leaves. Each has a bit of a spine. You may have to “crack it” a bit to stay flat. Remind yourself that you are flexible and capable of adjusting as needed.”
Others may prefer a simplified style of explanation though, so I wouldn’t say avoid this book by any means. I can see how this method of “cooking therapy” may work, particularly when entering into a meditative state while preparing food. I think I picked up some tips from the book and it made me think a few times. My favorite recipe is the “Tune in and Talk to Me Tacos”, which is a good recipe to use with family members. Overall, I struggled to finish it because the style wasn’t for me. Additionally, as a vegetarian, I wasn’t inspired to make substations for the meat-heavy recipes. ⭐️ ⭐️ ⭐️
Thanks to Netgalley for the advanced release copy of this book.
July 18, 2025
If you asked me to rate the concept of cooking therapy, I'd easily give it 5 stars. I tried out a few of the recipes in this book, and the food came out great, and the mindfulness and positive self-talk and reflection were meaningful and reflective.
However, I've been asked to rate this book as a whole. And I have some words. Primarily, I want to know who thought it was a good idea for the first third of the book to pretty much just be "Try cooking therapy; it's a good idea!" I mean, I'm already reading the book. Who is this for? On my eReader, this book has 430 pages, and 161 of those (30%) were just introduction. You know when you read an academic paper and the first few pages are the abstract? I felt like I was reading an abstract—except it was literally hours of my life. It was repetitive, read like a sales pitch, and occasionally added references to other psychologists whose work supports the message of "try cooking therapy!" as if that weren't what I was already trying to do. Was there a "If you're not a therapist, don't worry about this section and just go to part 2" that I missed?
As I mentioned, these recipes are not beginner-proof. Things like the size of the pan (the brownie recipe) or ideas for substitutions (vegan and vegetarian options were promised in the lengthy introduction somewhere) are simply omitted. The author repeatedly reminds us that even if the recipe doesn't turn out perfect, it's still tasty. However, if I use a sheet pan instead of an 8x8 and my brownies come out as blackened bricks, well, let's just say that won't do great things for my mental health.
Overall, I was delighted to find a new therapy method that is both fun and healing (not to mention includes lunch). But I found the first five chapters perilously tedious, and I think the recipes should have been more thoroughly play-tested by complete newbs before being released into the world.
Thank you to NetGalley and the publisher for this ARC. All opinions are my own.
However, I've been asked to rate this book as a whole. And I have some words. Primarily, I want to know who thought it was a good idea for the first third of the book to pretty much just be "Try cooking therapy; it's a good idea!" I mean, I'm already reading the book. Who is this for? On my eReader, this book has 430 pages, and 161 of those (30%) were just introduction. You know when you read an academic paper and the first few pages are the abstract? I felt like I was reading an abstract—except it was literally hours of my life. It was repetitive, read like a sales pitch, and occasionally added references to other psychologists whose work supports the message of "try cooking therapy!" as if that weren't what I was already trying to do. Was there a "If you're not a therapist, don't worry about this section and just go to part 2" that I missed?
As I mentioned, these recipes are not beginner-proof. Things like the size of the pan (the brownie recipe) or ideas for substitutions (vegan and vegetarian options were promised in the lengthy introduction somewhere) are simply omitted. The author repeatedly reminds us that even if the recipe doesn't turn out perfect, it's still tasty. However, if I use a sheet pan instead of an 8x8 and my brownies come out as blackened bricks, well, let's just say that won't do great things for my mental health.
Overall, I was delighted to find a new therapy method that is both fun and healing (not to mention includes lunch). But I found the first five chapters perilously tedious, and I think the recipes should have been more thoroughly play-tested by complete newbs before being released into the world.
Thank you to NetGalley and the publisher for this ARC. All opinions are my own.
June 30, 2025
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.”
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.”
July 12, 2025
⭐️⭐️⭐️⭐️ (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 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.
September 28, 2025
I thought I would be very interested in cooking therapy as I love to cook and do it often. The idea of incorporating therapy into my everyday routine, however, proved to be more appealing than the actual execution outlined in this book. The first part of the book outlines the reasoning behind cooking therapy while the second part walks you through specific recipes and how to cook them therapeutically. The author lists three M's as the guiding force behind cooking therapy- mindfulness, metaphor, and mastery. Honestly, most of the focus was placed on the first two, leaning heavily on cognitive behavioral therapy techniques. I've tried CBT in the past and it doesn't do anything for me. Therefore, it's not surprising that the ideas presented here weren't my cup of tea. I found a lot of the metaphors to be stretches (scooping food out of a tub is supposed to be the soft, fluffy times in our lives that bring back good memories). Also, reading through the instructions for even the simple recipes was overwhelming. There are not only the directions for the cooking, but also the directions for the therapy. Trying to remember just what you were supposed to think about during each step would take either a print out, lots of practice, or both. And I will not be trying the dishwasher salmon! That just sounds wrong. The final section is basically a glossary of common cooking actions and ingredients so that you can create your own cooking therapy procedures. I did think that was an essential inclusion. So, while it wasn't for me, I do believe this technique has merit for others who are interested in giving it a try. Thank you to library thing and Debra Borden for the opportunity to review this work.
October 1, 2025
I enjoy cooking on weekends, when I don't have to rush between making my coffee, looking at the time, and attending meetings. Weeknights are for books, and weekends are for cooking something new for the family. As an avid ARC reader, I chanced upon this book on NetGalley, and am glad to have received a copy to read and share my experience. Sadly, this is another DNF for 2025. Sorry NetGalley.
I could not read beyond the first five chapters for a multitude of reasons—the writing could have been better. The sentence structure was funny at times, with the author punning on the use of words. It's like they recorded their voice when they were cooking and later typed out the therapy notes. However, they ended up providing totally weak advice to prioritize word play over real advice.
Also, the author gives herself so many accolades in the introduction for being certified in tons of different types of therapy. I totally get it. They want to set a precedent that the person who is going to speak to them in the book is someone who knows what they're saying. In the end, I neither could pay attention to the recipes nor receive the dull advice that lacked thought.
And the spamming of the word therapy on every page. It appears a minimum of twice to five times on every page, which was such a put-off.
Statistically speaking, the word therapy appears 99 times in the book, and the words cooking therapy appeared 36 times.
OMG take a look at this:
A solid two stars from me. One for the effort it took to write the book, and the other for the brilliant book idea.
I could not read beyond the first five chapters for a multitude of reasons—the writing could have been better. The sentence structure was funny at times, with the author punning on the use of words. It's like they recorded their voice when they were cooking and later typed out the therapy notes. However, they ended up providing totally weak advice to prioritize word play over real advice.
Also, the author gives herself so many accolades in the introduction for being certified in tons of different types of therapy. I totally get it. They want to set a precedent that the person who is going to speak to them in the book is someone who knows what they're saying. In the end, I neither could pay attention to the recipes nor receive the dull advice that lacked thought.
And the spamming of the word therapy on every page. It appears a minimum of twice to five times on every page, which was such a put-off.
Statistically speaking, the word therapy appears 99 times in the book, and the words cooking therapy appeared 36 times.
OMG take a look at this:
A solid two stars from me. One for the effort it took to write the book, and the other for the brilliant book idea.
July 11, 2025
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.
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.
October 13, 2025
I really enjoyed this book, mainly because of its concept: using cooking as an actual form of therapy. That idea alone is incredible. However, I do wish the book included images or illustrations of the recipes. That would’ve made such a difference! First, photos would make the dishes feel more yummy and inviting, encouraging readers to actually try them. Second, it would give the book a more playful, recipe-book vibe, making it both more engaging and fun to flip through.
That said, while I loved the concept, I did have a few issues that kept it from being a higher rating for me. I’d probably give it a 3.5 stars. My biggest issue is that the book spends too much time explaining itself: it takes around 37% of the pages before it really starts diving into the core idea. The concept of “cooking as therapy” is stated pretty clearly early on, so I don’t think we needed that long of an introduction before getting to the practical, hands-on part.
Still, I genuinely enjoyed it, and I think it’s a book worth keeping around. It’s one I could see myself revisiting whenever I want to connect mindfulness with something tangible like cooking. And again, I’ll say it, I wish there were illustrations or beautifully styled food photos! It would make it so much easier (and more tempting) to keep the book open beside you while actually cooking.
I’m not sure if the physical copy includes photos or illustrations, so if anyone owns it, I’d love to know!
Thank you so much to the author, the publisher, and NetGalley for providing me with an e-ARC of this book in exchange for an honest review!
That said, while I loved the concept, I did have a few issues that kept it from being a higher rating for me. I’d probably give it a 3.5 stars. My biggest issue is that the book spends too much time explaining itself: it takes around 37% of the pages before it really starts diving into the core idea. The concept of “cooking as therapy” is stated pretty clearly early on, so I don’t think we needed that long of an introduction before getting to the practical, hands-on part.
Still, I genuinely enjoyed it, and I think it’s a book worth keeping around. It’s one I could see myself revisiting whenever I want to connect mindfulness with something tangible like cooking. And again, I’ll say it, I wish there were illustrations or beautifully styled food photos! It would make it so much easier (and more tempting) to keep the book open beside you while actually cooking.
I’m not sure if the physical copy includes photos or illustrations, so if anyone owns it, I’d love to know!
Thank you so much to the author, the publisher, and NetGalley for providing me with an e-ARC of this book in exchange for an honest review!
October 16, 2025
Cooking as Therapy by Debra Borden
Cooking as Therapy: How to Improve Mental Health Through Cooking
Follow twenty recipes to find calm, improve self-esteem, and form daily habits—in your very own kitchen!—through mindfulness-based cooking therapy.
In Cooking as Therapy, licensed clinical social worker and sous therapist Debra Borden provides you with all the tools and techniques to have therapy sessions in the comfort of your own kitchen.
Cooking therapy is an experiential therapy that allows you to conduct a therapy session while you cook a meal. Using cooking processes like chopping, kneading, stirring, and more, you’ll develop the skills to recognize limiting patterns and behaviors, improve self-esteem, and form healthy daily habits, and you might even have fun incorporating techniques centered around
mindfulness—which develops calm,
metaphor—which creates clarity, and
mastery—which sparks self-esteem.
Luckily, you don’t have to be a great cook to try cooking therapy—or even like cooking. You only need an interest in self-exploration. Borden will teach you the processes involved in preparing a recipe or meal that trigger awareness and even “aha” moments. Unlike talk therapy, cooking therapy sessions incorporate tangible acts. It is less about what you prepare and more of a guided journey to self-reflection through how you prepare a dish.
Cooking as Therapy by Debra Borden is a 3-star book.
I voluntarily read and reviewed an advanced readers copy of this book. All thoughts and opinions shared here in this review are my own.
Cooking as Therapy: How to Improve Mental Health Through Cooking
Follow twenty recipes to find calm, improve self-esteem, and form daily habits—in your very own kitchen!—through mindfulness-based cooking therapy.
In Cooking as Therapy, licensed clinical social worker and sous therapist Debra Borden provides you with all the tools and techniques to have therapy sessions in the comfort of your own kitchen.
Cooking therapy is an experiential therapy that allows you to conduct a therapy session while you cook a meal. Using cooking processes like chopping, kneading, stirring, and more, you’ll develop the skills to recognize limiting patterns and behaviors, improve self-esteem, and form healthy daily habits, and you might even have fun incorporating techniques centered around
mindfulness—which develops calm,
metaphor—which creates clarity, and
mastery—which sparks self-esteem.
Luckily, you don’t have to be a great cook to try cooking therapy—or even like cooking. You only need an interest in self-exploration. Borden will teach you the processes involved in preparing a recipe or meal that trigger awareness and even “aha” moments. Unlike talk therapy, cooking therapy sessions incorporate tangible acts. It is less about what you prepare and more of a guided journey to self-reflection through how you prepare a dish.
Cooking as Therapy by Debra Borden is a 3-star book.
I voluntarily read and reviewed an advanced readers copy of this book. All thoughts and opinions shared here in this review are my own.
July 8, 2025
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.
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.
July 13, 2025
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.
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.
October 5, 2025
As someone who works in the mental health field and loves to cook, I was intrigued by the premise of this book, but ultimately it didn't deliver.
The author introduces her concept of the 3Ms (Mindfulness, Mastery, Metaphors) and interweaves prompts for how to attend to these throughout various recipes. In one fast "recipe", she guides you through pouring a bowl of cereal and using this as a fast way to boost your mood ("Shake the box of cereal. Take a mindful moment to notice the noise. Guess what? That's applause, for you.")
Maybe the concept would work better as a live visualization exercise when working with a coach/therapist, but reading these suggested visualizations while following the steps of a recipe felt distracting and not especially therapeutic, and at worst such as in the above example it felt hokey verging on patronizing. It's possible that someone more drawn to things like art therapy would get more out of these "metaphors" but this wasn't for me.
The author introduces her concept of the 3Ms (Mindfulness, Mastery, Metaphors) and interweaves prompts for how to attend to these throughout various recipes. In one fast "recipe", she guides you through pouring a bowl of cereal and using this as a fast way to boost your mood ("Shake the box of cereal. Take a mindful moment to notice the noise. Guess what? That's applause, for you.")
Maybe the concept would work better as a live visualization exercise when working with a coach/therapist, but reading these suggested visualizations while following the steps of a recipe felt distracting and not especially therapeutic, and at worst such as in the above example it felt hokey verging on patronizing. It's possible that someone more drawn to things like art therapy would get more out of these "metaphors" but this wasn't for me.
October 10, 2025
I was initially intrigued by this book as cooking has been an activity that has provided a sanctuary when life is complicated. Borden begins by sharing research regarding what cooking therapy is. She asserts that cooking therapy shares attributes with traditional therapy including exploration, self-reflection and enlightenment. To further explain the benefits, Borden includes the assertion that cooking therapy is considered Brief or Solution focused therapy, allowing clients to identify an issue and take concrete steps to address it.
Weaved throughout the book are real life examples that go along with topics such as creating calm, infusing confidence, self acceptance, and surviving sadness to name a few. Though this is not a traditional cookbook, the concepts covered will no doubt positively add to ways in which cooking and supporting one’s mental health can go hand in hand.
Many thanks to NetGalley and Alcove Press for the advance copy. All opinions are my own.
Weaved throughout the book are real life examples that go along with topics such as creating calm, infusing confidence, self acceptance, and surviving sadness to name a few. Though this is not a traditional cookbook, the concepts covered will no doubt positively add to ways in which cooking and supporting one’s mental health can go hand in hand.
Many thanks to NetGalley and Alcove Press for the advance copy. All opinions are my own.
January 12, 2026
Cooking As Therapy is an attempt to combine cooking with therapy. It is a good concept but to keep the book interesting and finding different ways to tie therapy to cooking was a bit of a stretch. As I was reading, I kept struggling to figure out who the audience of this book was for - a therapist, an individual at home for themselves, or perhaps someone who wants to use it for their kids. I think it might be best for use with kids who would be more able to not overthink things and be open to the cooking metaphors.
The book can be repetitive at times with its many examples of the benefits of cooking as therapy and adds in metaphors and ties to therapy that seem a bit forced. Some of the examples are quite literal.
Overall I think it would have been better if it were called “mindful cooking” or “thoughtful cooking” and tried to do less.
Thank you to Alcove Press for providing this ARC via NetGalley for an honest review.
The book can be repetitive at times with its many examples of the benefits of cooking as therapy and adds in metaphors and ties to therapy that seem a bit forced. Some of the examples are quite literal.
Overall I think it would have been better if it were called “mindful cooking” or “thoughtful cooking” and tried to do less.
Thank you to Alcove Press for providing this ARC via NetGalley for an honest review.
August 17, 2025
I enjoy cooking and baking so was already sold on the benefits of spending time in the kitchen. Perhaps for non-cooks this book might encourage them to give cooking a try to improve mental health. Her reasons were rather obvious, but again maybe not so for non-cooks. I liked best her thoughts on using this with children who often have difficultly relating to therapists, I think if they could talk about feelings while cooking it could loosen things up.
The book has recipes throughout, but interspersed with the directions for the recipe are the mindfulness techniques. I think it might have been better to discuss what would be accomplished with a certain recipe as an introduction and then print the recipe. As it stands, it is a bit distracting to the cooking process. (I did try the meatloaf recipe.)
I received this book for free through Goodreads First Reads.
The book has recipes throughout, but interspersed with the directions for the recipe are the mindfulness techniques. I think it might have been better to discuss what would be accomplished with a certain recipe as an introduction and then print the recipe. As it stands, it is a bit distracting to the cooking process. (I did try the meatloaf recipe.)
I received this book for free through Goodreads First Reads.
May 17, 2025
I truly believe the process of cooking does bring on a sense of therapy for a person because depending on a person’s feelings, you can always taste whether someone is having a bad time or a good time. You always taste the amount of love that was placed into a dish. Why not go through cooking therapy with a family or a partner, not just to see how well you two or all may work together while putting together the recipe but, it would build trust and a sense of control on a situation because you would be able to put your all in taking care of one another.
I would definitely buy this book because it hits so many clear points that most of don’t even think about when cooking and how it can help other areas of our lives.
Thank you to NetGalley for the early read.
I would definitely buy this book because it hits so many clear points that most of don’t even think about when cooking and how it can help other areas of our lives.
Thank you to NetGalley for the early read.
July 21, 2025
Sadly, not my cup of tea. I was imagining a whole different book.
It's way too repetitive and the whole philosophy could be summed up in about 50 or so pages.
Also, the whole thing about finding metaphors while cooking is something I don't really jibe with (e.g. noticing how hard raw pasta is and how it'll soften with cooking and how you should soften too; how the sound of cereal shaking inside the box is actually an applause to you; as the oven gets warm you think about speaking more warmly to yourself). It's not something I see myself doing.
The recipes aren't that showstopping either, but I'm guessing the whole point is in the approach, rather than in the recipe itself.
My free review copy was provided via NetGalley in exchange for an honest review.
It's way too repetitive and the whole philosophy could be summed up in about 50 or so pages.
Also, the whole thing about finding metaphors while cooking is something I don't really jibe with (e.g. noticing how hard raw pasta is and how it'll soften with cooking and how you should soften too; how the sound of cereal shaking inside the box is actually an applause to you; as the oven gets warm you think about speaking more warmly to yourself). It's not something I see myself doing.
The recipes aren't that showstopping either, but I'm guessing the whole point is in the approach, rather than in the recipe itself.
My free review copy was provided via NetGalley in exchange for an honest review.
September 8, 2025
Cooking as Therapy focuses on cooking as a means of stress relief through mindfulness, metaphor, and mastery. The book is used a creative outlet.
The Sections are
part 1: the methods behind the magic
Ch 1: scientific proof in the pudding
Ch 2: Lighting the cooking therapy fire
Ch 3: Cooking therapy: effective and efficient
Ch 4: A recipe for almost everything
Ch 5: How to use this book
part 2: cooking therapy your way
CH 6: creating calm
Ch 7: infusing confidence
Ch 8: radical self acceptance
Ch 9: surviving sadness
CH 10: the courage to change
Ch 11: how to hear and be heard
Ch 12: cooking for couples, groups, and families
Ch 13: create your own cooking therapy session
Thank you to NetGalley for providing me with an ARC in exchange for an honest review.
The Sections are
part 1: the methods behind the magic
Ch 1: scientific proof in the pudding
Ch 2: Lighting the cooking therapy fire
Ch 3: Cooking therapy: effective and efficient
Ch 4: A recipe for almost everything
Ch 5: How to use this book
part 2: cooking therapy your way
CH 6: creating calm
Ch 7: infusing confidence
Ch 8: radical self acceptance
Ch 9: surviving sadness
CH 10: the courage to change
Ch 11: how to hear and be heard
Ch 12: cooking for couples, groups, and families
Ch 13: create your own cooking therapy session
Thank you to NetGalley for providing me with an ARC in exchange for an honest review.
August 12, 2025
I was curious how this cookbook would help me and was eager to read it. It is an interesting approach but not one I would necessarily use in my life. I have a friend who is interested in reading it so it will be forwarded and hopefully someone will find this useful in their own day to day life. I am in agreement that cooking is very therapeutic but I am just not sure this is the method I would use.
July 6, 2025
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!
July 16, 2025
I went into this thinking it would be good for my husband. However this book really dives into the theory of cooking and how to use it to help your mental wellbeing. That being said I felt like it wasn't for me, but I can see there is a definite need for this book out in the world.
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