Cooking is an incredibly valuable life skill, but that doesn’t mean it’s always accessible for everyone. Certain techniques, recipes, and practices can be more complicated and frustrating for people with disabilities, but that doesn’t mean they can’t learn to prepare their own food. There are many disability-friendly recipes designed for people with IDDs that are approachable, accessible, and—most importantly—enjoyable!
What Makes a Recipe Disability-Friendly?
Disability-friendly recipes come in many forms. Some are designed to be as quick and simple as possible, while others are a little more intensive. Learning to cook is all about finding a good place to start and building upon your skills and experiences over time.
Cooking with a disability can be challenging. Creating a disability-friendly kitchen environment is the first step. For some people, this might require some simple home modifications. For others, however, a partner, teacher, or supportive person in the kitchen may be all they need to start learning how to prepare nutritious, delicious meals. In fact, taking a cooking class is a great self-determination activity for adults with intellectual disabilities!
There are plenty of recipes out there that don’t require the use of ovens, stoves, or knives, making them safer and more comfortable for people just starting out in the kitchen.
Disability-friendly recipes can also refer to dishes that take sensory differences into account. Many people with sensory concerns prefer smooth, cold, or crunchy foods, and there are many ways to create a balanced meal with these considerations in mind.
Disability-Friendly Recipes to Try
Balanced, healthy eating doesn’t have to be boring. By following some simple tips and choosing recipes that you find fun, tasty, and satisfying, you can enjoy a nutritious diet while developing essential skills for independence.
Here are some easy recipes for adults with disabilities to get you started. Of course, you should always avoid any ingredients that you are allergic to, and feel free to adjust the ingredients as you see fit!
Overnight Oats
This simple, no-cooking-required breakfast is tasty, nutritious, and quick to make. It can also be personalized with any number of mix-ins, toppings, and changes. The possibilities are endless! You can make a single serving or several at once to eat throughout the week.
This recipe makes 1 serving.
Ingredients
- Rolled oats
- Milk (any kind)
- Chia seeds
- Greek yogurt
- Vanilla extract
- Honey
Directions
- Put 1/2 cup of oats into a Tupperware, jar, or bowl.
- Add 1 tablespoon of Greek yogurt.
- Add 1 tablespoon of chia seeds.
- Add 1/2 teaspoon of vanilla extract.
- Add 1 teaspoon of honey.
- Add 1/2 cup of milk.
- Stir all the ingredients together until they are all mixed evenly.
- Cover the container with a lid or plastic wrap.
- Put it in the fridge and let it sit overnight. Enjoy in the morning with any toppings you like.
- Optional: try topping your overnight oats with nuts, berries, peanut butter, or fresh fruit for some extra flavor!
Chicken Chili
Slow cooker recipes are great for beginners (and anyone, really!) because you can simply throw all your ingredients together and let them cook while you go about your day. Since it’s cooked in large amounts, you can make it once but have enough food for multiple meals.
Here’s a wholesome chili recipe that requires minimal prep work but packs a whole lot of flavor.
This recipe makes 6 servings.
Ingredients
- 1 ½ pounds of boneless, skinless chicken thighs
- 1 15-ounce can of tomato sauce
- 2 15-ounce cans of Kidney, black, or pinto beans
- 1 15-ounce jar of chunky salsa
- Cumin
- Garlic
- Salt
Directions
- Put the chicken breast into the slow cooker.
- Add the tomato sauce.
- Drain and rinse the beans, then add them to the slow cooker as well.
- Add half of the jar of salsa.
- Add 1 teaspoon each of cumin, garlic, and salt.
- Cover and cook on “High” for 4-6 hours.
- Uncover and remove the chicken.
- Pull apart the chicken thighs into bite-sized pieces using two forks.
- Add the chicken back to the slow cooker, along with the remaining salsa.
- Stir together, and serve.
- Optional: top with sour cream, cheese, avocado, or tortilla chips
Banana Smoothie Bowl
Smoothie bowls are a delicious, sensory-friendly treat! They can be made using almost any combination of fruits and toppings, but we decided to keep it simple with a classic. For this recipe, you can purchase pre-chopped frozen bananas at the store, or cut up fresh bananas and freeze them if you’re comfortable using a knife.
This recipe makes 1 serving.
Ingredients
- 2 cups of frozen banana chunks (or roughly 2 bananas)
- ¼ cup of milk (any kind)
- Nut butter (any kind)
- Cinnamon
Directions
- Place the frozen banana chunks in the blender and let them sit for a few minutes to soften.
- Turn the blender on to a low setting.
- Once the fruit is chopped into small bits, add the milk.
- Blend until there are no more chunks.
- Scrape into a bowl and top with a tablespoon of nut butter and a sprinkle of cinnamon.
- Optional: top with extra banana slices, granola, chia seeds, chocolate chips, or nuts for more texture.
Discover More Ways to Support Your Needs at NeuroNav
Cooking is a great way to exercise independence, practice self-determination, and build self-reliance. NeuroNav is here to support you on your journey, no matter where you’re at.
For residents of California, the Self-Determination Program (SDP) offers more ways to find freedom and choice in the services and care you receive. It can help cover things that support your independence and self-fulfillment, like cooking classes, home modifications, and more!
Our independent facilitation services are here to help you navigate the SDP enrollment process so you can get the personalized attention you deserve. Schedule a consultation today to take the next step toward a more fulfilling future.
