Small Steps in the Kitchen, Big Impact on Your Relationship With Food

For anyone in eating disorder recovery or getting out of a messy relationship with food, the kitchen can feel hard to navigate, to say the least. It might feel like a battleground of “shoulds” and “shouldn’ts,” where the pressure to whip up the perfect, Pinterest-worthy meal can make you want to “nope” right on out of the kitchen. Or maybe the urge to make meals as “healthy” as possible leaves you feeling burned out before you even turn on the stove. 

So good news is, you don’t have to be a chef, (or food blogger, trad wife, or meal prep extraordinaire), to make the kitchen work for you. Starting small is where it’s at.

Here are some realistic, low-stress ways to dip your toe into cooking and building confidence in your own kitchen to support your relationship with food.

No Juggling Required

Let’s start simple with meals that don’t require any cooking. That’s right – no heat, no cooking techniques, and no trying to time everything correctly. No-cook meals are perfect for when you’re feeling overwhelmed or just don’t want to deal with the heat (literally or metaphorically) of juggling multiple cooking tasks at once. Plus, they’re quick, easy, and totally satisfying.

Some ideas for no-cook meals:

• A hummus and turkey wrap with spinach, shredded carrots, and feta.
• A black bean salad with canned beans, canned corn, salad mix, shredded cheese, avocado, and salsa.
• A caprese flatbread with sliced tomato, sliced mozzarella, basil, and balsamic glaze. 

No-cook meals are the ultimate confidence boosters. They’re low-pressure, come together fast, and still hit the spot without a single pan in sight.

Keep It Cool in the Kitchen

Cold meals are another beginner-friendly win. Not only do they minimize the cooking process (or skip it altogether), but they also keep things cool – great for warmer days or when your appetite requires a temperature or texture change up.

Some cold meal ideas:

• Chicken salad: Shredded rotisserie chicken, plain Greek yogurt and mayo, diced apples and celery, and salt and pepper. Enjoy with crackers or on bread!
• Pasta salad: Toss cooked pasta with chopped bell peppers, olives, and store-bought Italian dressing.
• Smoked salmon bagel sandwich with cream cheese, capers, and thinly sliced red onion.

Cold meals keep it simple and are proof that satisfying meals don’t have to be complicated.

The Real MVPs of Low-Key Cooking

If cooking a whole meal feels like too much, focus on one thing: sauces and dips. These little flavor powerhouses can transform even the most basic ingredients into something exciting. Plus, making a sauce or dip is an easy way to get comfortable experimenting with different flavors and food combinations in the kitchen.

Some beginner-friendly sauces and dip ideas:

• Dips:
  • Loaded Hummus
  • Bean dip (spicy black bean or herby white bean)
  • Guacamole
• Sauces/Dressings:
  • Peanut sauce
  • Pesto
  • Basic vinaigrette 

Once you’ve mastered a simple sauce or dip, you’ll likely be surprised by how quickly you can start throwing tasty meals together. Plus, they’re perfect for dressing up those no-cook and cold meals.

Start Small and Celebrate the Wins

The goal isn’t perfection; it’s progress. Whether you’re assembling a simple wrap, whipping up a peanut sauce, or just opening a food package without panic, every small step in the kitchen is a step forward. Over time, these small wins add up, and cooking becomes less intimidating and more empowering.

Reclaiming the kitchen as your space to explore, nourish, and care for yourself can completely transform your relationship with food. So start small, keep it realistic, and don’t forget to celebrate those moments when you nail it (even if “nailed it” just means you made a damn good sandwich).

What small win are you celebrating in the kitchen? Let me know in the comments!

If you’re looking for additional support in the kitchen, take a look at my course, Kitchen Intuition.