Blog

By Hannah Clayton, MPH, RD, LDN

Cooking at home is one of the best ways to eat healthier, save money, and stay independent—but as we age or experience disability-related challenges, meal preparation can become more difficult. Limited mobility, fatigue, chronic pain, or changes in taste and appetite can all make cooking feel overwhelming. 

The good news? Cooking at home does not need to be time-consuming and complicated to be delicious and healthy. In this article we will discuss a few ways to make cooking healthy meals at home more accessible, easy, and fun! 

🍲 Choose the Right Kitchen Equipment 

First, let’s talk kitchen equipment – Small countertop appliances like microwaves, air fryers, and rice cookers can be a huge time saver when preparing healthy foods at home. Not to mention, they are often easier & safer to operate than a standard oven or cooktop. 

Microwave 

Microwaves are a safe cooking option because they have no external heat source and turn off once the timer runs out– these features can help prevent burns and fires in the home. The simple touch-panel design & quick cooking make them a great choice for those with chronic pain, fatigue, or issues with dexterity. Microwaves can be great for steaming vegetables, cooking eggs and proteins, and making grains like oatmeal and microwave rice. 

Low-Effort Healthy Microwave Meal Ideas 

Air Fryer 

Air fryers, which are a type of small convection oven, are perfect for roasting vegetables and cooking proteins with ease. Air fryers can make crispy roasted foods without needing lots of oil, they preheat and cook food quickly due to their small size, and you can cook a variety of foods in them from fresh to frozen with good results.  

Quick Roasted Air Fryer Frozen Vegetables 

(Recipe adapted from vegetablerecipes.com) 

(Image Source: https://vegetablerecipes.com/air-fryer-frozen-vegetables/) 

Yield: This recipe yields 2 cups of roasted vegetables. 

Remember: It’s recommended to eat 2 ½ cups of vegetables each day. 

Ingredients: 

 

• • 16 ounces or 2 cups of frozen vegetables of your choice 

 

• • 1 teaspoon of Olive Oil (optional) 

 

• • 1 teaspoon no-salt seasoning blend such as Mrs. Dash or other seasonings of your choice 

Instructions: 

 

1. 1. Place the frozen vegetables of your choice in a bowl and toss with olive oil and seasonings of your choice. 

 

2. 2. Layer the frozen vegetable in a single layer in the air fryer basket or rack. Roast the vegetables for about 10 minutes at 400°F, checking them at the 5-minute mark. If using a basket-style air fryer, give the vegetables a light toss or shake about halfway through. Cook until desired level of  

 

3. 3. Enjoy!  

Rice Cooker 

Rice cookers are another tabletop appliance that can be easy and convenient to use. They come in small and large sizes depending on how many people you are cooking for. They are perfect for making batches of grains like rice, quinoa, and oats. Additionally, there are easy one-pot meals you can create with just a rice cooker. For example, by adding broth or seasonings, chopped vegetables and a protein such as eggs, beans, tofu, salmon or chicken to the rice you can create a simple and balanced meal. 

Utilize Adaptive Kitchen Tools 

Adaptive kitchen equipment such as jar openers, automatic can openers, low effort food choppers, ergonomic utensils with easy to grip handles, and adaptive cutting boards can help make preparing foods easier and safer. If you or a loved one is experiencing difficulties with grip strength, pain, or dexterity, these can be a game changer in the kitchen.  

🛒 Stock the Pantry, Freezer, and Fridge 

Pantry staples such as canned or dried beans, canned vegetables, tomato sauces, soups, broths, canned tuna and chicken, dried grains and cereals (pasta, rice, oatmeal), oils, vinegars, and spices can help you make quick and delicious meals in a pinch. Additionally, many foods are now available in single serve shelf-stable pouches. For healthier canned foods, opt for low-sodium or no salt added. Pantry foods like this have a long shelf life which can save trips to the grocery store and reduce food waste. 

Pre-cut vegetables and fruits are available at most grocery stores in the produce section, and these items can be beneficial for those who are looking to avoid peeling and chopping. Bagged salad is also another fun option that requires minimal prep – adding things like cooked salmon or chicken, nuts, seeds, or beans on top can turn bagged salad into an enjoyable and filling meal. 

Frozen food is ideal if you are looking to save money and reduce prep time – Frozen fruits and vegetables are flash frozen at the peak of freshness meaning they are packed with nutrition and just as healthy as fresh. Frozen vegetables like broccoli and cauliflower can be roasted in an air fryer or steamed in the microwave for an easy side dish. Frozen berries can be added to oatmeal, cereal, and smoothies for a tasty treat.  

🍽️ Improve Flavor & Enjoyment of Food 

Changes in taste or smell due to age, medications, illness, or medical treatments like chemotherapy can have a major impact on our food choices, eating habits and enjoyment of foods. Use these simple tips to help manage changes in taste. 

If food tastes bland: 

 

• • Use fresh or dried herbs such as basil, thyme, oregano, and mint 

 

• • Use fresh or dried spices, such as onion, garlic, ground pepper, paprika, cumin, curry powder or other spice blends 

 

• • Add a squeeze of lemon or lime juice 

 

• • Add a drizzle of vinegar – Vinegar comes in many varieties, all providing a slightly different flavor profile. Options include balsamic vinegar, balsamic vinegar glaze, apple cider vinegar, rice vinegar, or fruit infused vinegars. 

 

• • Use marinades and condiments, such as salad dressings, mustard, ketchup, mayonnaise, soy sauce, and stir fry sauces. Choose low-sodium options if you need to restrict your sodium intake. 

If food tastes metallic or bitter: 

 

• • Rinse your mouth with water before and after meals 

 

• • Use plastic utensils instead of metal 

 

• • Try sugar-free mints or gum before and after meals 

💧 Stay Hydrated  

Along with decreases in taste and smell, we can also experience a decrease in our sense of thirst as we age or when taking certain medications. Older adults are at an increased risk of dehydration, which can be life-threatening. Keep a reusable water bottle nearby during the day and set reminders or alerts on your phone if you have trouble remembering to drink water. Try adding lemon, fruits, and herbs to water to improve the flavor and taste. You can also use sugar-free or low-calorie water flavorings, but it is recommended to avoid electrolyte drink mix packets which tend to be high in sodium. 

Final Thoughts 

Healthy cooking doesn’t have to mean complicated recipes or long hours in the kitchen. With the right tools, support, and a little planning, older adults and individuals with disabilities can enjoy flavorful meals that fuel better health and greater independence. 

Need Extra Support? 

If you or a loved one is struggling with cooking or nutrition, help is available. Access Care Partners offers: 

🍎 Nutrition Counseling – Individuals who receive Home Delivered Meals or other Home Care services from Access Care Partners can get support from our Registered Dietitian to develop a personalized plan that fits their health needs and preferences. 

🍽️ Home-Delivered Meals – Nutritious, ready-to-eat meals delivered right to your door for those who are homebound. 

🍲 Community Table Meals – Enjoy a healthy, hot lunch in a welcoming, social setting at the Granby or South Hadley senior centers. 

📞 Call us at 413-538-9020 to learn more or to find out if you or someone you care for is eligible for these programs.