Life after immigrating to the United States presents unexpected challenges, especially as families navigate unfamiliar systems and daily uncertainties. The United States is home to one-fifth of the world's international migrants, and many of them now face food insecurity, mental health stress and cultural displacement. In many families, home cooking becomes a vital tool for staying grounded and emotionally connected.
In kitchens across America, immigrant families recreate dishes they grew up with. These everyday acts of cooking provide comfort amid the uncertainty of immigration. Familiar flavors offer comfort and help people begin to heal from the stress of starting over in a new country.
Life after immigration
Leaving home marks only the beginning. For many immigrants, adjusting to life in a new country brings social isolation, financial strain and stress.
Language barriers, mental health and cultural isolation
The U.S. hosts more immigrants than any other country, and many struggle with feelings of loneliness and isolation. One reason is how limited English proficiency makes everyday conversations stressful and often leads to social withdrawal.
Aside from facing uncertainties regarding their legal status and eligibility for services long after their arrival, around 47% of immigrant adults have difficulty speaking English. These language gaps and unclear paths to stability can restrict their access to education, job opportunities and healthcare, which are essential for long-term integration.
Economic hardship and access to food
For many immigrants experiencing wage gaps and rising living costs, putting food on the table is both a financial and psychological challenge. Studies show financial stress links to higher rates of depression and anxiety, especially when basic needs like food become difficult to afford.
In response, families find ways to adapt, such as stretching ingredients, modifying recipes and preserving the tastes of home. These acts of culinary resilience show how food serves as both sustenance and support in times of economic pressure.
The role of home cooking in recovery
In unfamiliar surroundings, the routine of preparing and sharing meals brings a sense of normalcy and comfort. These shared rituals, especially when rooted in family recipes, help create bonds and belonging that ease stress and isolation.
Beyond connection, cooking also helps emotional recovery by offering structure and control. The creative process involved in preparing meals lets people express themselves and release built-up stress. In a study, cooking sessions can improve socialization, boost confidence and enhance overall well-being, especially when they provide a safe and productive space for connection.
A chef's story of healing and reinvention
Few stories illustrate the cultural power of food more vividly than that of Ahu Hettema. The Turkish-born chef spent over a decade in immigration limbo, unable to work, travel or access proper identification. The ordeal led to depression and post-traumatic stress disorder, until her mother arrived in Honolulu with suitcases full of spices and recipes from home.
"During my years of immigration limbo, the kitchen became my sanctuary. My mother brought spices from Türkiye, and we spent our days making lentil soup, baklava and the dishes that had always filled our home with warmth," says Hettema.
In their small kitchen, they began cooking every day, until Hettema slowly found her footing again. "Cooking became my way of processing fear and uncertainty, and it reminded me that I was part of a larger story carried by generations of women," Hettema explains. What started as a day-to-day habit of healing soon transformed into a farmers market stand that grew into Istanbul Hawai'i, now one of the state's top Mediterranean restaurants.
Since opening in 2020, Istanbul Hawaii has gained acclaim for its sustainable practices, cultural storytelling and community impact. The restaurant has earned multiple accolades and national recognition from the James Beard Foundation.
Hettema's journey proves that even in the harshest transitions, the kitchen can be a source of strength, creativity and healing. "For immigrant women facing isolation and trauma, the kitchen can be a place where healing begins and where the heart finds its way back to hope."
Food as a form of resistance and renewal
For many immigrant families and home chefs, home cooking asserts presence and resilience in a world that often demands assimilation. It affirms identity amid displacement, sending a powerful message: "I am still here, and this is who I am."
Supporting these cultural foodways through farmers' markets, food education and inclusive policies helps communities do more than just adapt; it helps them heal and thrive. When we preserve traditions, they strengthen intergenerational bonds and cultural continuity. Shared meals become shared histories, anchoring families through both celebration and struggle.
What starts at the stove stays with us
Home cooking helps immigrants reclaim agency, identity and joy in a world that often asks them to start from scratch. The story of Ahu Hettema proves that something as simple as a pot of lentil soup can inspire transformation, resilience and even legacy. And for countless families like hers, healing begins with a recipe passed down, especially when the world feels uncertain.
Jennifer Allen is a retired professional chef and long-time writer. Her work appears in dozens of publications, including MSN, Yahoo, The Washington Post and The Seattle Times. These days, she's busy in the kitchen developing recipes and traveling the world, and you can find all her best creations at Cook What You Love.
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