by Liz Scott

Welcome to the first of our monthly columns on cooking and recovery! I’m Liz Scott, the author of The Sober Kitchen: Recipes and Advice for a Lifetime of Sobriety, and Sober Celebrations: Lively Entertaining Without the Spirits, cookbooks and eating guides for those who are embarking on a clean and sober lifestyle.  The idea for these books arose through my own battle with alcohol which forced me to take a long, hard look at my chosen career as a gourmet chef. Among other dangerous triggers I was exposed to in the culinary world, alcohol was a staple ingredient in the professional kitchen and always within arms reach.  I knew the booze had to go!  But how was I to continue cooking in the classically trained method I was taught without the splash of wine here or the douse of rum there?  Well, in recovery, as we all know, anything is possible, and I was determined to find a way. In the process I also discovered something remarkable; there was a severe lack of practical information on nutritious eating available to those of us who were struggling with this debilitating disease.  There were cookbooks on heart disease, arthritis, even PMS.  But nothing for the recovering alcoholic and addict. That was about to change.

Good food and nutrition is an enormously important part of the recovery from any illness and can be particularly critical in the recovery from addiction.  So many aspects of our physical well-being are affected, from common complaints and ailments in the early stages of sobriety, like nausea, insomnia, and irritability to name a few, to the intricate neurochemical makeup of our addicted brain that craves our drug of choice regardless of consequences.  There is so much to learn about our disease and thankfully, much research is being devoted to improving treatment outcomes and helping the newly sober to travel the path toward wellness and recovery.  We’ll be discussing many of these issues each month as we find camaraderie in the kitchen and become healthy together.

So, what exactly do we mean by a “sober kitchen?”  Although it means much more than merely removing alcohol containing ingredients from our cupboards and fridge, striving for an alcohol-free kitchen is definitely a good place to start.  Why is this important?  Because contrary to the old wives’ tale, alcohol does not burn off in the cooking process.  In 1989 a USDA study proved that between 5% and 85% of the alcohol added to a dish is retained depending upon the cooking method, type of alcohol used, and the amount of time it is exposed to heat.  Indeed, the act of flambéing, or setting a pan alight, actually retains a whopping 75%!  Surprised?  I was too, but even more surprising was that addiction researchers discovered the mere smell or taste of alcohol could spark unwanted cravings in the addicted brain.  Consequently, although small amounts of alcohol would seem to be unimportant, our brain cells never forget and are particularly receptive in the early stages of recovery.  Since it’s never wise to “tease the tiger,” as they say, eliminating alcohol containing ingredients from our kitchen is really a necessity.  And once you start digging, you’ll be amazed to find how prevalent alcohol is in the food products we purchase everyday without thinking.

From bottled sauces and marinades to baking extracts and ice creams, alcohol can lurk in many unsuspecting places. This is why label reading can be a real life saver. Often alcohol announces itself loud and clear: Vodka sauce, Jack Daniel’s barbecue sauce, rum raisin ice cream. Other times it is indicated on the front label such as in Dijon mustard “made with white wine” or vanilla extract “contains 35% alcohol by volume.” But what about those products where alcohol is added as a preservative or a minor ingredient? Teriyaki sauce, kefir (a fermented yogurt drink), and numerous prepared frozen foods like Turkey Tetrazzini or Shrimp Scampi all contain alcohol in one guise or another. Unless you read the fine print, you may be fooled.  Fortunately, there are many wonderful substitutes we can use to recreate the role that alcohol may be playing in a recipe whether it be for flavor or another purpose.  There are even baking extracts available that are alcohol free.  So you see, the alternatives are there and in many cases those alternatives are even more flavorful and delicious than their alcohol-laden counterparts!  As a chef who is always cooking, I’ve come up with numerous substitutions for everything from dry white wine to Grand Marnier liqueur which I’ll be sharing with you – all easy to make and completely sober safe.  In essence, we need not sacrifice the enjoyment of good food to protect our sobriety.

But isn’t there more to sober cooking than just preparing food without alcohol? Most certainly.  Just as there is more to recovery than mere abstinence, there are important ways in which what we choose to eat, how we prepare it, and how we relate to food and share it with others can impact our short and long term recovery goals. Maybe you are early to recovery and are just learning to make healthy eating a part of your new life. A neglected body is usually in need of nourishment which only good food can provide. Maybe many of you are struggling with co-existing medical conditions such as diabetes, heart disease, or digestive issues which may require extra vigilance in your food choices. Or maybe you would just like to be able to prepare a healthy and delicious meal for your family and bring them to the table once again. Happily, we can utilize the tremendous power of food to nourish our bodies, minds, and souls as we travel this road of a clean and sober existence. Healing ourselves, our relationships, and our spirits can all be accomplished in the “sober kitchen.” So, tie on that apron and let’s get cooking!  I look forward to hearing from all of you and sharing recipes, tips, and the love of good food here at Recovery Today.