Fort Refuge - Abuse Survivors Support Group

Easy Cookbook


Cooking can be hard for abuse survivors: PTSD, depression, and/or eating disorders aren't good motivators. And if your parents didn't bother teaching you how to do it, cooking can seem overwhelmingly complicated and time-consuming. It indeed can be, if you're cooking as a hobby. However, if your goal is simply to have food to eat - cooking is pretty simple, and a lot cheaper than takeout. The trick is to toss perfectionism and to use cookbook recipes as an inspiration for creativity rather than absolute rules. For example, if a recipe calls for 16oz of green peas and you only have a 15oz can - in all honesty, some people would prefer 20oz, some - 10oz, and most wouldn't care if you skipped the peas entirely or used broccoli instead. Most of the recipes on this page are healthy, use 5 ingredients or less, don't call for anything rare or expensive, and can either be fixed in less than 15 minutes or make enough food for a few days and store well in the fridge. Some are common and included for those who never cooked anything in their life and need a basic manual on how to make boiled potatoes. Others are exotic ethnic foods, helpful if you've developed food fatigue on all the common foods and are looking for something new and exciting. Feel free to email us your favorite recipes, we might add them here so other survivors can benefit from your expertise.

Snacks and Sandwiches (20)
Healthy yet simple sandwiches and snacks, both traditional and rather unusual. A few of these require a stove or a microwave, to pre-cook ingredients, but most can be done without either. Feel free to experiment with different kinds of bread: rye, pumpernickel, pita, focaccia, etc.

Soups and Salads (20)
Soups and salads provide a good balance of protein, vegetables, and carbs, and are extra easy to make. Most of these can be fixed in under 15 minutes.

Main Courses (20)
Fish, meat, pasta - hot meals that you can have right now, or cook for a whole week ahead and reheat as needed. Some are quick and easy, others take a while to cook, but all use 5 ingredients or less, and, while cooking time can vary, prep time is no longer than 20 minutes.

Side Dishes (20)
Rice, potatoes, vegetables. Vegetables are important to have plenty of, but hard to come up with. Plenty of exotic recipes that are easy to make and that taste great.

Breakfast and Sweets (20)
Omelettes, pancakes, desserts, smoothies. Some are yummy, others are both healthy and yummy :)

We build too many walls and not enough bridges.
~ Isaac Newton
This page was last updated on April 10th, 2016
© 2008-2016 Fort Refuge. Please don't reproduce without permission.