From choosing helpful gadgets to finding creative ways around standard recipes, there are lots of ways to cook with limited mobility – you just need to know some simple tips for doing so first.
Let’s take a closer look!
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How Do You Cook With Limited Mobility?
Cooking can be challenging for those with limited mobility, whether due to age, physical disability, or injury. The good news is that there are plenty of ways to adapt your cooking style to your needs.
Let’s take a closer look.
1. Simplify Your Kitchen Set Up
Cooking can be therapeutic and fulfilling, but for those with limited mobility, it can be an overwhelming task. Tasks like chopping, opening jars, and stirring may suddenly seem daunting.
But don’t worry! With some strategic adjustments and equipment in your kitchen, cooking can still be possible.
Reduce Clutter
Clutter can make even the simplest kitchen tasks feel impossible. Start by removing any unused appliances or tools that take up counter space.
Consider keeping only the essentials and items that are easy to reach from a seated position. Once you have decluttered, organize the remaining tools by frequency of use. Place the most used items within easy reach and the least used items in harder-to-reach locations.
When working in the kitchen with limited mobility, safety has to remain a top priority. If handling hot pots and pans is challenging, consider using double potholders or purchasing a hands-free pot filler to reduce the risk of burns.
Of course, installing a fire extinguisher in the kitchen is a smart move for all kitchens, so make sure you have one handy, too.
2. Invest in the Right Kitchen Tools
Make sure you have the right tools for the job! Think carefully about the tasks you do most often in your kitchen, then set yourself up for success with the proper tools and equipment.
Some tools you may want to consider having around include:
- Adapted Kitchen Knives: For chopping vegetables and meats, good-quality knives are essential. Investing in a set of knives with sharp blades, a good grip, and lightweight handles can make a significant difference in the cooking experience. Sharp knives require less effort to cut through food items, resulting in less strain on the muscles and joints.
- Ergonomic Equipment: Using ergonomic kitchen tools that are designed to minimize strain and effort can make cooking more comfortable and less daunting. For example, there are utensils with larger grips and angled handles that require less wrist and arm movement.
- Clear Pots and Pans: These can be challenging to find (here’s one option), but will help you see if your food is done a bit easier and to avoid burned dishes.
- Non-Slip Cutting Boards: A non-slip cutting board is a must-have. The board should have rubber grips on the base to prevent it from slipping, allowing for safer and more comfortable food preparation. You may also want to consider investing in different types of cutting boards, such as those with raised edges or those that can be angled for better use.
- Magnetic Measuring and Mixing Tools: Measuring ingredients and mixing them can be tricky for people with disabilities. Investing in magnetic measuring spoons or cups and mixing bowls with non-slip bases and spouts can make a huge difference in the cooking experience. These tools can be held in place using magnets, making it easier to measure and mix ingredients without any accidents.
- Other Kitchen Aids and Appliances: There are all kinds of kitchen aids and appliances available in the market to make cooking easier for those with limited mobility. Electric can openers, ring pull openers, jar openers, and food processors are a few examples.
Here’s a great resource for looking over additional options.
3. Modify Your Cooking Techniques
With a few tweaks to your techniques, you can still whip up a storm in the kitchen.
For example, cutting, chopping, and slicing can be difficult tasks when you have limited mobility. It may seem like an obvious solution, but using pre-cut or pre-chopped ingredients can save you a lot of time and effort.
Look for pre-cut vegetables in the grocery store, or use a food processor with a chopping attachment. Also, a good pair of kitchen shears can come in handy for snipping herbs and even cutting chicken or fish.
Consider using lightweight cookware that is easy to handle, and place your commonly used cooking utensils near your cooking area.
One of the easiest ways to make a hearty meal is by cooking everything in one pot. With just one pot, you can minimize the need for constant stirring or moving heavy pots around. Try making stews, soups, or casseroles – these dishes are typically lower maintenance and will require less effort from you while cooking.
For one pot recipes, check out our Neurodivergent-Friendly Cookbook.
4. Embrace Slow Cooking and Pressure Cooking
Slow cooking and pressure cooking have been around for ages. These two techniques are great time savers and allow you to produce tender, flavorful meals without too much effort.
For instance, you can make a delicious beef or chicken stew in the slow cooker. Add all the ingredients to the pot, set the temperature, and forget about it until it’s done. With a pressure cooker, you can cook rice, beans, or even a roast in minutes, saving you both time and energy.
Slow cooking involves cooking food at low temperatures over an extended period. This technique allows the food to absorb flavors and cook slowly, producing tasty and tender dishes.
Unlike slow cooking, pressure cooking requires you to supervise the cooking process, but it’s still a time-saver and energy-efficient. With a pressure cooker, you can cook rice in less than 10 minutes, cook dried beans in under 30 minutes, and cook a whole chicken in 25 minutes.
Choose cuts of meat that are ideal for slow cooking or pressure cooking. For instance, chuck roast, pork shoulder, and chicken thighs are perfect for slow cooking, while beef brisket and short ribs are perfect for pressure cooking.
For easy-to-follow slow cooker recipes, check out our Neurodivergent-Friendly Cookbook.
5. Plan Ahead
Planning ahead is an essential part of successful cooking, especially for those with limited mobility.
For example, you can buy in bulk and freeze. Buying in bulk saves you time and money in the long run. You can cook a large portion of your soup, stew, or sauce, and then freeze it in smaller portions. When you’re ready for a quick meal, defrost it, and you’re ready to go!
You can also shop for ingredients online. Shopping online will save you the hassle of going from one store to another, which often involves a lot of walking and standing. You can find everything you need via online grocery stores and have them delivered to your doorstep.
6. Choose Easy to Prepare Foods
One of the easiest tips we recommend for cooking with limited mobility is choosing easy to prepare foods. This means using ingredients that are easy to handle, don’t require a lot of prep work, and cook quickly.
For example, vegetables like broccoli, carrots, and zucchini are easy to cut and can be baked or steamed in a matter of minutes. You can also use pre-made sauces and dressings that come in easy-to-open jars and bottles, such as marinara sauce or balsamic vinegar.
7. Meal Prep 
Meal prep involves cooking large batches of food all at once to be reheated or eaten throughout the week. It entails bulk cooking for the week, which not only saves time but also helps you achieve dietary goals.
You can portion the cooked food and refrigerate or freeze them until you’re ready to eat them. This method also allows you more control over the ingredients used in your meals, making it healthier for you.
Opt for ingredients that can be batch cooked or cooked quickly, such as roasted vegetables, stews, soups, or casseroles. These foods are easy to prepare in large quantities and can be refrigerated or frozen for future meals. You can also avoid pre-packaged, processed foods and opt for fresh fruits, vegetables, and lean protein.
8. Use Technology
Technology has made cooking easier than ever, and many apps and devices are designed for people with limited mobility.
One of the most convenient technological tools for cooking is voice-activated assistants like Alexa, Google Home, or Siri. With a simple voice command, you can set timers, check recipe instructions, and control appliances.
Instead of having to move around the kitchen, you can use your voice to guide you through each step of the cooking process. For example, if you’re making a stir-fry, you can ask your assistant to set a timer for five minutes while you chop the vegetables.
Another great tool for cooking with limited mobility is recipe apps. These apps allow you to access thousands of recipes on your smartphone or tablet. You can search for recipes based on your dietary preferences, cooking time, and ingredients. Plus, many apps come with step-by-step instructions and videos that are easy to follow.
9. Brighten Up Your Workspace
Make sure you have enough light in your kitchen. Having well-lit work areas makes it easier to see what you’re doing and move around with confidence.
Invest in good quality lighting or place some extra lamps in key areas. Natural light can also help provide a bright and cheerful atmosphere.
10. Consider Investing in Smart Appliances
In recent years, smart kitchen appliances have become increasingly popular. These appliances can be controlled through a smartphone app, making it easier for people with limited mobility to cook.
For example, you can use a smart slow cooker to start cooking your meal in the morning and have it ready by dinner time. You can control the temperature and cooking time from your phone, without having to physically be in the kitchen.
If you’re looking for an even more high-tech solution, consider investing in a voice-activated oven. These ovens can be controlled through voice commands or a smartphone app.
You can adjust the temperature and cooking time, set timers, and even turn the oven on and off, all through your voice or phone. It’s a great option for those who find it difficult to use traditional ovens.
11. Organize Your Kitchen for Convenience and Practicality
Think about the items you use on a daily basis, such as cooking utensils and spices, and keep them easily accessible. Place them in a place that requires little movement to locate. Consider placing items in lower cabinets, or purchase a rolling cart or wheeled storage unit that can be moved around your kitchen as needed.
If you have limited mobility, it’s essential to optimize your countertop space for easier food prep. Simplify your countertop by keeping only the items that you use daily. Think about the items that you often use for cooking, such as a cutting board, and make sure they are within reach.
12. Ask for Help
One of the best ways to make cooking with limited mobility easier is by asking for help from those closest to you. Ask your spouse, children, or friends to help with tasks that require more physical effort, like chopping vegetables or lifting heavy pots. If you need to stand for extended periods, consider asking for a chair or stool to sit on.
Many local restaurants and meal delivery services now offer meal options specifically catered to people with mobility challenges, such as ready-made healthy meals or meal kits tailored to your dietary restrictions.
These options may be more convenient and time-saving because you don’t have to worry about meal planning, grocery shopping, or cooking.
TL;DR – (Too Long; Didn’t Read)
Don’t let anything get in the way of enjoying the joys of cooking.
This article provides tips and strategies for cooking with limited mobility.
Some of these strategies include:
- simplifying your kitchen setup,
- investing in the right tools and equipment,
- modifying cooking techniques,
- embracing slow cooking and pressure cooking,
- planning ahead,
- choosing easy-to-prepare foods,
- And working on effective meal prepping.
These recommendations aim to make cooking more accessible and enjoyable for individuals with limited mobility.
Further Reading
- Suzan Allen: 3 Ways SMART Goals Can Improve Your Meal Prep Skills
- Life Skills Advocate: The Real-Life Executive Functioning Meal Plan
- Amy Sippl:10 Ways To Make Cooking Executive Functioning Friendly
- Rachel Markley: Keep it Simple: How to Use Adaptive Cooking Devices