5 kitchen tips Every spoonie needs to know
Take A Load Off
If you don’t already own a kitchen stool, this is your sign to buy one. If that’s not in the budget, a kitchen table will work just fine.
There is no rule anywhere that says you need to be standing while you cook or do work in the kitchen yet that seems to be the norm. I like to sit at my counter to do all chopping, assembly, and stirring of the pot. After years of long work days in the kitchen triggering my sciatica, I finally realized that there was no reason I needed to be on my feet while in the kitchen. I’ve also replaced one of my dining chairs with my office chair that’s designed for my comfort and it makes time in the kitchen much more tolerable.
Work Hard Once
Do you know what I need to do every day? Eat. Do you know what I don’t have the energy to do every day? Feed myself.
If you find yourself enjoying a high spoon day with the energy to cook, take advantage of it! My main strategy in feeding myself is advanced preparation and scaling up. When you scale up a recipe two or three times, it normally only requires only a fraction more time.
I like to do the bulk of my kitchen work over the course of an hour or two in a single day. Do all your chopping at one time (pro-tip: get a stool that is counter height or sit at your kitchen table while you do this) and then get into the assembly and cooking. While you have things out, assemble some salads or sandwiches for lunches so you’re ready to go for the week. I also have some reusable containers shaped just like Lunchables that I like to fill up for snacks each week.
Once you’ve chopped and assembled to your heart’s content, drag that stool to the kitchen and get to cooking! When most people think of meal prep, they think of eating the same thing all week long but I’m not hear to offer you that monotony. Choose a recipe for the week (two if you really have the spoons to spare!) and make a double or triple batch. This works especially well for things like pastas, soups, chili, rice dishes, and so much more. Once it’s fully cooked, portion it out depending on the size of your household and…
Make The Freezer Your Friend
I know we started this journey with the goal of offering solutions besides pre-made freezer meals. But I lied… sort of. Stick with me!
There are very few things that cannot be frozen in some capacity. If you’ve seen at the grocery store, you can do it at home. Not only will yours taste better, it will likely save you some money and you can adjust to your dietary preferences and restrictions. I love these glass Snapware containers because they can go directly from the freezer to the oven to the dishwasher. On top of freezing fully-prepped meals, you can also freeze many ingredients to use for low energy days, simply prep extra whenever you need it for a recipe and save. Some things that freeze particularly well include:
Sliced or diced onions, bell peppers, and hot peppers. Freeze in a single layer and then consolidate to a freezer bag or container. Add directly to pan when ready to use. Great for stir-fries and fajitas.
Smashed avocado for guacamole, smoothies, toast, or sandwiches. Use an ice cream scoop to portion smashed avocado onto a lined tray. Freeze for an hour and then place in a freezer bag. Remove as needed and allow to defrost covered. Add a little oil to reduce browning.
Breakfast sandwiches and burritos from the freezer will start your day right. Allow fillings to cool, assembles, and freeze. Remove and microwave or bake until reheated. Pro-tip: Use some frozen smashed avocado on that breakfast burrito.
Sauces and dips freeze so well and can then be used for a variety of dishes. Hummus, artichoke dip, tomato sauce, pesto, and chimichurri are all sauces that freeze well. Use an ice cube tray if you would like them frozen into little portions.
Cooked grains and potatoes. Rice, quinoa, barley, diced potatoes, mashed potatoes, and potato wedges all freeze well after being cooked. Simply defrost and use. (Is anyone else imagining fried rice with the rotisserie chicken, onions, and peppers mentioned above?)
Use Assistive Devices
There are SO MANY tools designed to make cooking more accessible! Jar grippers, palm peelers, self-measuring spice carousels, slice and dice containers, automatic can openers, one-handed prep tools, grip aids for utensils, and rocker knives are just a sampling of what is available. If there is a task that is particularly difficult for you, there is likely a tool to make it easier!
As a final reminder, the end goal is always giving our bodies the nutrition they need. Whether it’s through home-cooked meals, take-out, freezer meals, or a combination of all of the above is morally neutral. These tips are simply to help any of my fellow Spoonies spend time in the kitchen without totally depleting their energy. Enjoy!
Want a recipe to try today? Check out my Make Ahead Protein Balls!
When you are living with a chronic illness, conserving and budgeting your energy is essential to surviving. Every day tasks cost so much more energy than they do for most people. Every Spoonie knows that cooking can be a daunting task.
As a retired chef, for too many years, I thought that freshly chopping and prepping all my ingredients placed me on some moral high ground. In reality, it just made it so much more difficult to get consumable food on my table. I have also gone through long periods of mostly eating freezer meals. There is nothing wrong with this (the main goal is always nutrition) but eventually it would wear on me and I would be left craving a home-cooked meal.
I have spent the last few years trying to find the middle ground. Respecting my physical limitations is my #1 priority but I also want to allow myself to cook up a storm when the mood strikes. Nowadays, if I can save time and energy without totally forsaking quality, I’m all over it.
The tips below are designed to help you conserve spoons without limiting your meal options to the freezer and pre-made sections of the grocery store.
Shop Smart
In the grocery store, there are countless levels between totally raw ingredients and fully prepped meals. Take advantage of the items in between!
Garlic and ginger paste is an excellent substitute when recipes called for minced or grated. My favorite version is from the Trader Joe’s freezer section and it’s portioned into little cubes you can easily add to any recipe.
Rotisserie chicken is my secret weapon. Buy it, shred it, and three minutes later, you have chicken for a variety of meals. Toss it in salads or wraps for lunch, add it to pasta or quesadillas at dinner. The quality and taste is also much better than other pre-cooked chicken and it’s often cheaper.
When considering pre-chopped fruits and veggies from the produce section, I always ask myself if the additional cost is worth the energy saved. Previously, I always went with the cheapest option but I realized I was often wasting money on items that went to waste because I never had the energy to prepare them. My current health, my schedule, my budget, and my priorities are all taken into account when deciding whether it’s worth it to buy pre-cut ingredients
"Spoons" by Jacqui Brown CC BY-SA 2.0.
This article contains affiliate links and links to my Amazon influencer storefront. I will receive a small commission at no additional cost to you if you purchase items via these links. All items linked are ones I personally own and use unless otherwise noted (in the case of certain accessibility tools that I don’t personally need at this time).