Cooking in Sickness & in Health

As we get older, there are many reasons why we might struggle with cooking. Because of health conditions or disabilities, we may be unable to stand for long periods of time to prepare food. Or we might wrangle with pain, movement restrictions, or sight loss. Simple tasks that once were easy, such as opening tins, reaching items in cupboards, and chopping vegetables can become challenging.

Friend of VfL, Gill, says:

Since I've been ill I have found it very hard to deal with cooking our meals and managing around the house. I have always cooked from scratch, which usually involves quite a bit of washing up and clearing away ... [So] I have been trying to find quicker, easier ways of doing things and cooking with fewer ingredients.

There are many things you can do to make cooking less challenging and hopefully enjoyable again, and ensure you're still able to prepare tasty, nutritious meals. Here are our top tips:

Declutter your kitchen and just have what you need to hand. It will be easier to stay organised that way, and to find what you need.
Place the items you use most frequently within easy reach, so they are easily accessible. This could be on the kitchen counter or perhaps a low kitchen cupboard or drawer.
Some days will be easier than others. If youʼre having a ʻbaďʼ day, make sure you have easy food options in. Doing so will ensure that you have food to eat - even if you are unable to cook that day. Items such as ready-meals or pre-prepared meals in the freezer, or tinned soup cupboard, can be helpful.
Try and plan ahead so you know what you're cooking for the week ahead.
If you struggle with the food shopping, why not get your groceries delivered?
Know your limitations and take breaks. You don't have to do all the food preparation in one go. You can divide it into tasks and do the prep over several hours.
If you tire or are in pain, try switching tasks. For example, chopping vegetables and peeling vegetables will use a slightly different movement, so alternating may reduce pain and give you a rest.
If standing for too long is a struggle, try to get more comfy. Take breaks by having a perching stool or chair in the kitchen. If you find the kitchen counter is too high to reach when sitting, try preparing your food sitting at a kitchen or dining room table. You could even use a chopping board on your lap if you don't have a suitable table.
Only cook what you need. If a recipe serves 4 you can reduce this to 1 or 2 servings so you don't need to prepare as much.
But if you have a friend or family member who can help, or you are having a 'good' day, you could bulk cook a dish so you can freeze the extras.
Packets of pre-chopped vegetables can make things easier if you're struggling to chop and peel veg. Frozen or tinned vegetables are also available, and will be less expensive than chilled. It's a good idea to keep some frozen vegetables in the freezer for an easy dinner accompaniment, too.
Try one-pot cooking - less bending for the oven and lifting - and it has the added bonus of less washing up!
Keep it simple. You don't need to cook overly complicated dishes with lots of ingredients to prepare.

VfL's top 10 kitchen gadgets:

Many tools are available to make kitchen tasks easier - from electric tin openers, to boards with grips to hold veg in place, and even auto choppers or mini food processors for chopping vegetables. You can also get items such as kettle tippers if you struggle to lift the kettle, and audio liquid level indicators if you have sight problems.

You may be eligible to receive funding to cover the cost of these items or home adaptions. For more info see the NHS website.

The Living Made Easy website offers personalised advice around what equipment you may find useful and is recommended by the NHS.

Or contact the Disabled Living Foundation helpline on 0300 999 0004.

If opening tins or ring pull cans is a struggle there are many tools to help, including electric tin openers. You can often go and try these out first and see which one you find the most helpful.
If chopping is difficult there are a variety of chopping boards that can hold the item. Some have spikes or clamps to hold the food you're chopping in place and some are aimed more at one-handed food prep.
Or why not try a mini chopper or food processor? You might already have one tucked away that you rarely use. It can save time and effort chopping veg such as carrots and onions.
With a kettle tipper you avoid having to pour a heavy kettle. You could also ensure you only boil what you need so it isn't too heavy to lift.
Good grip kitchen utensils such as potato mashers and hand jugs have adapted, easier to grip handles. There are also right-angled knives, graters and cheese slicers so you can slice bread, for example, while keeping your wrist in its natural position.
If grip is a problem, adapted cutlery is also available with larger handles and easier grip.
Cooking one- handed? A pan holder can hold the pan in place so you can stir a dish safely without the pan moving.
A plate guard, high-sided dishes or partitioned plates can help to avoid spillages and make it easier if youʼre eating with one hand.
If sight difficulties are affecting your cooking abilities, gadgets such as talking scales and liquid level indicators may help. These will talk to you and tell you how much weight you have on the scales or when the mug is nearly full. There are also adapted jugs that make the liquid level easier to see.
You may find a one pot cooker easier than cooking on the hob or in the oven. It can be kept on the counter-top so you're not bending down to reach the oven or carrying pots to and from the hob. Cooking all the ingredients together in one dish saves cooking or draining vegetables separately. It saves on the washing up too!

V for Life's Everyday cooking bundle brings together four of our most practical guides, perfect for creating low-fuss, delicious meals, that are also nutritionally balanced. Available now in our online shop, or by calling 0161 257 0887.

Quick & easy – A collection of simple, satisfying vegan recipes that are affordable and full of flavour. No specialist ingredients, just practical meals for everyday life.

One-pot meals – Discover the simplicity and flavour of plant-based cooking with our collection of one-pot meals. These delicious recipes require minimal prep and clean up, letting you enjoy more time for yourself or with your loved ones.

Cooking for one – Easy vegan and vegetarian recipes for solo cooks, plus tips on nutrition, useful equipment, and more.

Take V – Low cost, quick and easy to make recipes that only use five ingredients.