More Spoons Nutrition

Category: Recipes

  • Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Protein, Pumpkins, and Healing: Why Protein Is Essential in Chronic Illness

    Fall is here — the season of cozy sweaters, golden leaves, and the unmistakable scent of cinnamon and pumpkin wafting from the kitchen. Comfort foods take center stage this time of year, but if you’re living with a chronic condition like MCAS (mast cell activation syndrome), POTS (postural orthostatic tachycardia syndrome), hypermobile Ehlers‑Danlos syndrome (hEDS), or autoimmune and rheumatological conditions, your food choices carry even greater weight.

    One nutrient rises above the rest when it comes to supporting healing, energy, and resilience: protein.

    🌟 Why Protein Deserves the Spotlight

    For many people, “protein” is just a buzzword from the fitness world. But for those managing complex chronic disease, protein isn’t about bodybuilding — it’s about function, repair, and quality of life.

    1. Muscle strength & stability
       Chronic conditions like hEDS and POTS can lead to muscle weakness and joint instability. Protein provides amino acids that support muscle protein synthesis and prevent muscle breakdown — key for maintaining stability and mobility. Evidence from a large systematic review/meta‑analysis shows that increasing daily protein ingestion enhances gains in lean body mass and muscle strength, especially when combined with resistance exercise1.
    2. Immune regulation
       Autoimmune and inflammatory conditions often involve an overactive immune system. Adequate protein intake is linked with better immune cell function, including T‑cells and antibodies. In fact, protein deficiency is one of the fastest ways to compromise immunity. A broad review of macronutrient (including protein / amino acid) impacts on immunity confirms that adequate dietary protein is fundamental for modulating inflammatory responses and supporting immune cell health2,3.
    3. Tissue repair & connective tissue support
      Connective tissue (like collagen) relies on amino acids such as glycine, proline, and lysine. Increasing dietary protein provides the raw materials for tissue healing and collagen formation, which is critical in hEDS and inflammatory joint disease. A review looking at “Food Proteins as Functional Ingredients” discusses how different protein sources and bioactive peptides support chronic disease management, inflammation, and tissue health4. Also, in the context of hEDS/hypermobility spectrum disorders, nutritional reviews highlight that pain, joint instability, soft tissue injury are key features and that ensuring good protein intake (among other nutrients) may help support soft tissue repair5.
    4. Energy balance & blood sugar control
       Protein slows digestion and blunts blood sugar spikes, which helps reduce “energy crashes.” For people with POTS, keeping blood sugar stable can minimize dizziness and fatigue. While there is less direct systematic review evidence in POTS populations for protein specifically, the general chronic disease literature indicates that protein‐rich foods (especially with balanced micronutrients) help with glycemic control and satiety, supporting steadier energy levels. Reviews on food proteins and diet patterns show these effects in chronic inflammatory and metabolic disease settings4.
    5. Micronutrient synergy
      Protein‑rich foods are also sources of iron, zinc, magnesium, and B vitamins — all of which are frequently low in chronic illness. These nutrients support oxygen transport, inflammation control, and nervous system function. A review on nutrition and immune system function emphasizes the interaction between macronutrients (including protein) and micronutrients in regulating immune and inflammatory processes7.

    Putting It Together for MCAS, POTS, hEDS & Autoimmune Conditions

    • There’s emerging work exploring the nutritional implications in dysautonomia and hypermobility syndromes (hEDS/HSD), which often overlap with POTS and MCAS in symptom burden. Dietary strategies are suggested to help manage gastrointestinal issues, connective tissue injuries, fatigue, and inflammation in these populations8.
    • A review of EDS, POTS, and MCAS finds that while evidence for shared mechanistic pathways is still limited, many people with these conditions report symptoms and complications (pain, tissue injury, immune dysregulation) that could theoretically benefit from improved protein intake as part of a holistic nutrition plan9.

    🍁 A Nourishing Fall Recipe: Pumpkin Protein Spice Loaf

    To make this actionable, let’s take the season’s favorite ingredient — pumpkin — and turn it into a nourishing, protein-rich treat. This loaf is moist, comforting, and filled with fall flavors, but also balanced in carbs, fats, and protein to help smooth out blood sugar and energy levels.

    This Pumpkin Protein Spice Loaf is:

    • Adaptable for gluten-free or dairy-free needs
    • Lower in sugar than traditional pumpkin breads
      Packed with warming spices that support digestion and comfort
    • Boosted with plant-based protein for stability and satiety

    Version 1: Einkorn + Protein Boost

    • 1 cup pumpkin puree
    • 3 flax eggs (or eggs if preferred)
    • ¼ cup pure maple syrup (down from ⅓ cup)
    • 2 tsp vanilla extract
    • 2 ½ cups einkorn all-purpose flour (instead of almond flour)
    • 2 scoops Sprout Living protein powder (~30g, replaces ½ cup oat flour)
    • ¼ cup oat flour (instead of ½ cup)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips (down from ½ cup) + 2 Tbsp for topping

    Version 2: Almond + Oat + Protein Blend

    • 1 cup pumpkin puree
    • 3 flax eggs
    • ¼ cup pure maple syrup
    • 2 tsp vanilla extract
    • 1 ½ cups almond flour (instead of 2 ½ cups)
    • 1 cup oat flour (instead of ½ cup)
    • 2 scoops Sprout Living protein powder (~30g, added)
    • 2 tsp cinnamon
    • ½ tsp ground ginger
    • ½ tsp ground nutmeg
    • ½ tsp allspice or ground cloves
    • 1 tsp baking soda
    • ½ tsp salt
    • ⅓ cup chocolate chips + 2 Tbsp for topping

    Instructions 

    1. Preheat the oven to 350 degrees F. Line an 8 ½ x 4 ½ inch loaf pan with parchment paper. Spray the pan with nonstick cooking spray to prevent sticking. Set aside.

    2. In a large bowl, whisk together the pumpkin puree, eggs, pure maple syrup and vanilla extract until well combined. Add in the almond flour or Einkorn flour, oat flour, cinnamon, ginger, nutmeg, allspice/cloves, baking soda, and salt. Use a wooden spoon to combine until no lumps remain. Fold in ½ cup chocolate chips.

    Notes

    • You can use your own protein powder in this recipe. A whey-based protein powder is better for moisture retention than a seed-based powder like I use. As a general rule, don’t replace more than  ⅓ to ¼ of the flour in the recipe with protein powder.

    🥄 Practical Tips for Boosting Protein in Everyday Fall Meals

    • Pumpkin spice smoothie: Blend pumpkin puree, unsweetened almond milk, a scoop of Sprout Living protein, cinnamon, and a date for natural sweetness.
    • Savory pumpkin soup: Stir in a can of white beans or lentils for protein and creaminess.
    • Apple + almond butter: A classic fall snack with fiber, healthy fats, and protein.
    • Chili with beans + quinoa: A warming dinner that’s hearty and protein-packed.
    • Greek yogurt with baked apples: Protein-rich base with seasonal fruit and spice.

    🧡 Final Thoughts

    Managing complex chronic illness is a daily balancing act. While there’s no single food or recipe that can erase symptoms, protein plays a foundational role in strengthening your body, calming inflammation, and fueling healing.

    This fall, let your kitchen be a place of both comfort and nourishment. Enjoy the cozy flavors of pumpkin and spice, while also giving your body the protein it needs to thrive through the season.

    Citations: 

    1. Nunes EA, Colenso-Semple L, McKellar SR, et al. Systematic review and meta-analysis of protein intake to support muscle mass and function in healthy adults. J Cachexia Sarcopenia Muscle. 2022;13(2):795-810. doi:10.1002/jcsm.12922
    2. Munteanu C, Schwartz B. The relationship between nutrition and the immune system. Front Nutr. 2022;9:1082500. Published 2022 Dec 8. doi:10.3389/fnut.2022.1082500
    3. Tourkochristou E, Triantos C, Mouzaki A. The Influence of Nutritional Factors on Immunological Outcomes. Front Immunol. 2021;12:665968. Published 2021 May 31. doi:10.3389/fimmu.2021.665968
    4. Shahnaz T, Fawole AO, Adeyanju AA, Onuh JO. Food Proteins as Functional Ingredients in the Management of Chronic Diseases: A Concise Review. Nutrients. 2024;16(14):2323. Published 2024 Jul 19. doi:10.3390/nu16142323
    5. Kohn A. Nutritional considerations for hypermobile Ehlers-Danlos syndrome. Pract Gastroenterol. 2024;48(6). https://practicalgastro.com/2024/06/17/nutritional-considerations-for-hypermobile-ehlers-danlos-syndrome/
    6. Castro S, Tomé A, Granja C, Macedo A, Binnie A. High vs low protein intake in chronic critical illness: A systematic review and meta-analysis. Clin Nutr ESPEN. 2025;65:249-255. doi:10.1016/j.clnesp.2024.12.003
    7. Calder PC, Bosco N, Bourdet-Sicard R, et al. Nutrients and the immune system: An overview. Adv Food Nutr Res. 2023;104:1-30. doi:10.1016/bs.afnr.2023.04.003
    8. Do T, Diamond S, Green C, Warren M. Nutritional Implications of Patients with Dysautonomia and Hypermobility Syndromes. Curr Nutr Rep. 2021;10(4):324-333. doi:10.1007/s13668-021-00373-1
    9. Kucharik AH, Chang C. The Relationship Between Hypermobile Ehlers-Danlos Syndrome (hEDS), Postural Orthostatic Tachycardia Syndrome (POTS), and Mast Cell Activation Syndrome (MCAS). Clin Rev Allergy Immunol. 2020;58(3):273-297. doi:10.1007/s12016-019-08755-8

    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Questions?

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  • Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Build-Your-Own Meal Bowls: A Simple Guide to Healthy, Delicious Meals Without a Recipe

    Meal bowls are a fast, flexible, and nutritious way to eat well—perfect for busy days or using up leftovers. Just follow this basic formula!

    Turn Every Meal into a Sensory Adventure
    Elevate your cooking and make every bite more exciting by layering flavors and textures that match your personal sensory preferences. Not only does this make food more enjoyable—it can also give you a little dopamine boost and spark creativity in the kitchen.


    Think of your bowl as a canvas. Mix and match elements like:
    🍨 Creamy 🥬 Crispy 🥩 Chewy 🍓 Juicy 🍯 Sweet 🌿 Fragrant 🍫 Rich

    And don’t forget about texture! Try combining:

    🥜 Crunchy 🧀 Soft 🍬 Sticky 🍪 Crumbly 🍠 Fibrous 🍞 Chewy

    By thoughtfully blending different textures and flavors, you transform a basic meal into a multi-sensory experience—one that delights your brain as much as your taste buds. It’s not just cooking, it’s culinary self-care.

    STEP 1: Pick a Base (Carbohydrate or Leafy Greens)

    ● Brown rice, quinoa, farro, barley
    ● Sweet potatoes, roasted potatoes
    ● Couscous, noodles, or pasta
    ● Tortilla, flat bread
    ● Leafy greens (spinach, kale, arugula) or a mix

    STEP 2: Add Veggies (Fresh or Cooked)

    ● Roasted: carrots, cauliflower, beets, broccoli, butternut squash, zucchini, asparagus
    ● Raw: cucumbers, shredded cabbage, cherry tomatoes
    ● Sautéed or steamed: bell peppers, mushrooms, green beans


    🌈 Tip: Use a mix of colors and textures for flavor and nutrition!


    STEP 3: Choose a Protein
    Add about ½ cup (plant or animal):
    ● Beans, lentils, chickpeas, tofu, tempeh, seeds, nuts
    ● Chicken, turkey, beef, shrimp, eggs
    ● Canned tuna, salmon, or cooked sausage

    STEP 4: Toppers
    ● Avocado slices, nuts/seeds, olives
    ● Cheese or nutritional yeast
    ● Dried fruit or roasted chickpeas

    STEP 5: Finish with a Sauce or Dressing
    ● Hummus, tahini sauce, tzatziki
    ● Dressings: Goddess dressing, vinaigrette
    ● Soy sauce, liquid aminos, teriyaki, poke sauce
    ● Salsa, pico de gallo, pesto
    ● Seasoned dairy-based sauces: yogurt, ricotta, farmer’s cheese
    ● Creamy vegan sauces: coconut cream, blended nuts or seeds

    PRO TIPS:
    ● Prep ahead: Cook grains, roast veggies, and prep proteins in batches.
    ● Mix and match: Keep a few toppings and sauces on hand.
    ● Balance: Try to include each food group for diversity in nutrients.


    This article is for informational purposes only and is not intended as medical advice. Before incorporating any of these suggestions, consult with a qualified healthcare professional. If you are seeking personalized guidance schedule a consultation with me—an integrative registered dietitian nutritionist (RDN)—to ensure you make safe and evidence-based choices.

    Send Me a Secure Message

    Call us at (575) 201-3344 to schedule your nutrition consultation.

  • Low Histamine Dinner Ideas: Quinoa and Kale Edition

    Low Histamine Dinner Ideas: Quinoa and Kale Edition

    Nutritional Powerhouses in Low Histamine Recipes: Kale, Quinoa & Beets

    When creating low histamine meals, it’s important to choose ingredients that not only support symptom management but also offer a rich variety of nutrients. Kale, quinoa, and beets are three powerhouse foods that fit the bill beautifully.

    Kale is packed with antioxidants, vitamin K, and calcium—making it a great choice for bone health and inflammation support. Quinoa provides a complete source of plant-based protein, along with fiber, iron, and magnesium to help stabilize energy levels and support digestion. Beets bring natural sweetness and a boost of folate, potassium, and nitrates that may support circulation and overall cardiovascular health.

    Together, these ingredients form a nourishing foundation for low histamine dinners that are as satisfying as they are supportive.

    Quinoa Kale Bowl with Edamame & Roasted Beets

    • Quinoa, steamed kale, roasted beets, edamame, olive oil, lemon juice, and herbs

    Ingredients

    • ½ cup quinoa (uncooked)
    • 1 cup edamame (cooked)
    • 1 small beet, roasted and sliced
    • 1 cup kale, steamed
    • 1 tbsp olive oil
    • Squeeze of lemon (if tolerated) or apple cider vinegar
    • Salt, garlic powder, and herbs (like parsley or basil)

    Instructions

    1. Cook quinoa as per package directions.
    2. Roast beets at 400°F for 30–35 min.
    3. Steam kale for 2–3 minutes until wilted.
    4. Combine quinoa, kale, beets, and edamame in a bowl.
    5. Drizzle olive oil and lemon juice or vinegar, season, and toss.

    Warm Lentil & Roasted Veggie Salad

    • Cooked green lentils, roasted carrots, beets, and broccoli over salad greens with tahini dressing

    Ingredients

    • ¾ cup cooked green lentils
    • 1 cup roasted veggies (e.g., carrots, beets, broccoli)
    • 1 cup salad greens
    • 1 tbsp olive oil
    • 1 tbsp tahini
    • Pinch of cumin, garlic powder, salt

    Instructions

    1. Roast veggies at 400°F for 25–30 min with olive oil and seasoning.
    2. Warm lentils if desired.
    3. Whisk tahini with olive oil, splash of water, and seasonings to make dressing.
    4. Toss all together over salad greens and serve warm.

    Chickpea & Kale Patties with Steamed Green Beans

    • Baked patties (chickpeas, kale, oat flour, spices), served with green beans and a side of mashed cauliflower

    Ingredients

    • ¾ cup cooked chickpeas
    • ½ cup kale, finely chopped
    • 2 tbsp oat flour
    • 1 tbsp olive oil
    • Garlic powder, onion powder, parsley
    • 1 cup green beans

    Instructions

    1. Mash chickpeas and mix with kale, flour, olive oil, and seasonings.
    2. Form small patties and bake at 375°F for 20 min, flipping halfway.
    3. Steam green beans and serve on the side.

    Stir-Fried Quinoa with Edamame, Kale & Spices

    • Quinoa stir-fried with kale, green beans, and edamame; seasoned with turmeric, cumin, and garlic

    Ingredients

    • ½ cup cooked quinoa
    • 1 cup kale, chopped
    • ¾ cup edamame
    • 1 tbsp olive oil
    • ¼ tsp turmeric, ¼ tsp garlic powder, pinch of cumin
    • Salt to taste

    Instructions

    1. In a pan, heat olive oil and sauté kale and edamame for 2–3 min.
    2. Add quinoa and spices, stir-fry together until heated through.
    3. Serve warm as a hearty protein-packed bowl.

    Chickpea Salad Lettuce Wraps with Yogurt Dip

    • Mashed chickpeas with herbs, olive oil, and lemon served in lettuce cups with a side of vegan yogurt dip

    Ingredients

    • ¾ cup mashed cooked chickpeas
    • 1 tbsp olive oil
    • Chopped parsley, garlic powder, salt
    • 4–6 large lettuce leaves (for wraps)
    • ¼ cup vegan yogurt (plain)
    • Optional: grated cucumber or herbs for dip

    Instructions

    1. Mash chickpeas with olive oil, parsley, garlic powder, and a pinch of salt.
    2. Spoon into lettuce leaves to form wraps.
    3. Stir herbs or cucumber into yogurt for a refreshing dip.

    Cauliflower Lentil Curry (no tomatoes)

    • Lentils, cauliflower, kale, and coconut milk in a mild curry over brown rice

    Ingredients

    • ¾ cup cooked green lentils
    • 1 cup cauliflower florets
    • ½ cup chopped kale
    • ½ cup coconut milk
    • 1 tsp turmeric, ½ tsp cumin, ½ tsp garlic powder
    • Salt to taste
    • ½ cup cooked brown rice

    Instructions

    1. Steam cauliflower and kale until tender.
    2. In a pan, combine coconut milk, spices, and lentils. Simmer 5–7 min.
    3. Add cauliflower and kale, stir, and simmer another 2–3 min.
    4. Serve over brown rice.

    Want help navigating the low histamine diet? Send us a secure message to learn more about nutrition consultations with More Spoons Nutrition. We currently conduct virtual visits in Oregon and New Mexico, covered by insurance!

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    Medical disclaimer:

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Low Histamine Snack Ideas

    Low Histamine Snack Ideas

    Finding satisfying snacks can be tricky when you’re navigating a low-histamine diet—especially when hunger strikes and you’re short on time. Whether you’re managing histamine intolerance, mast cell activation syndrome (MCAS), or just experimenting to see if lower histamine eating helps you feel better, having safe, go-to snack ideas can make a big difference. In this post, we’re sharing simple, nourishing low-histamine snack options to keep you fueled without the flare-ups.

    🟢 Fresh or Freeze-Friendly Low-Histamine Snacks (High-Protein)

    1. Steamed Edamame with Sea Salt

    • ~17g protein per cup
    • Eat fresh after steaming; don’t store in fridge long-term

    2. Hemp Seed Yogurt Bowl (Fresh Only)

    • ½ cup plain vegan yogurt + 2 tbsp hemp seeds + blueberries
    • ~10–12g protein
    • Eat right after preparing (vegan yogurt can build histamine if left out)

    3. Pumpkin Seeds or Sunflower Seeds (Raw or Dry-Roasted)

    • ~9g protein per ¼ cup
    • Great shelf-stable, no prep required

    4. Tofu Bites – Cooked Fresh or Reheated from Frozen

    • Lightly pan-fried or air-fried tofu cubes
    • Season with turmeric + garlic
    • Freeze in single-serve bags after cooking

    5. Lentil or Chickpea Patties – Frozen Then Reheated

    • Make with fresh-cooked lentils/chickpeas, herbs, oat flour
    • Bake and freeze individually, reheat in skillet or toaster oven

    6. Homemade Quinoa & Seed Energy Bites (Freezer-Friendly)

    • Mix cooked quinoa, seed butter (sunflower/hemp), small amount of maple syrup
    • Freeze in balls and pull one out at a time

    🟡 Lighter Fresh Snacks (Pair with seeds or protein boosters)

    7. Cucumber, Carrot or Bell Pepper Slices + Tahini or Yogurt Dip

    8. Fresh Fruit (Blueberries, Cherries, Pears, Apples) – Low-histamine options

    9. Sweet Potato Toasts (Made Fresh)

    • Thinly sliced, baked, topped with avocado or tahini

    Lentil or Chickpea Patties (Freezer-Friendly)

    Ingredients

    • ¾ cup cooked lentils or chickpeas
    • ¼ cup oat flour
    • 1 tbsp olive oil
    • 2 tbsp chopped kale or herbs (parsley, dill)
    • ¼ tsp cumin, garlic powder, and salt

    Instructions

    1. Mash lentils or chickpeas in a bowl.
    2. Mix in oat flour, olive oil, herbs, and spices.
    3. Form into small patties (2–3 inches wide).
    4. Bake at 375°F (190°C) for 20 min, flipping halfway.
    5. Let cool, then freeze between parchment layers.
    6. Reheat in a pan, oven, or toaster oven from frozen.

    🧊 Freezer Win: Hold their shape and texture well!

    Quinoa & Seed Energy Bites (No Nuts, No Fridge Needed if Frozen)

    Ingredients

    • ½ cup cooked quinoa (cooled)
    • 2 tbsp sunflower seed butter or tahini
    • 1 tbsp hemp seeds
    • 1 tbsp maple syrup (optional)
    • Pinch of salt and cinnamon

    Instructions

    1. Mix all ingredients in a bowl.
    2. Roll into small balls (about 1 tbsp each).
    3. Freeze on a baking sheet, then store in a container.
    4. Eat straight from freezer or let thaw for 5 minutes.

    🧊 Best chilled or frozen for firmness and freshness.

    Want help from our registered dietitian in navigating the low histamine diet? We offer consultations in Oregon and New Mexico, covered by insurance. Send us a secure message to find out more.

    Get in Touch

    Medical disclaimer:

    This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing, nutrition, or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.

  • Healthy and Sensory-Friendly Thanksgiving Recipes

    Healthy and Sensory-Friendly Thanksgiving Recipes

    Thanksgiving is a wonderful time for gathering, sharing gratitude, and of course, enjoying delicious food. However, for neurodivergent families, this holiday can be filled with unique sensory challenges, food aversions, and a need for predictability. Whether it’s a preference for familiar textures, sensitivities to certain flavors, or a strict need for routine, finding the right Thanksgiving recipes can be tricky. The good news is that with a little planning, you can create a sensory-friendly, nutritious, and enjoyable Thanksgiving spread for everyone.

    In this blog post, I’m sharing a selection of healthy Thanksgiving recipes that prioritize sensory needs and nutrition while keeping holiday traditions in mind. These recipes are designed to be adaptable, simple, and family-friendlyso everyone can feel comfortable and included at the table. But remember, everyone has unique sensory needs, and there is no one-size-fits-all approach.

    1. Smooth Mashed Sweet Potatoes with Coconut Milk

    Mashed potatoes are a staple on Thanksgiving tables, but for those with texture sensitivities, the standard chunky version might be off-putting. This recipe uses sweet potatoes and creamy coconut milk for a smooth, naturally sweet side dish that’s easy on the taste buds and full of nutrients.

    Ingredients:

    • 3 large sweet potatoes, peeled and cubed
    • 1/2 cup full-fat coconut milk
    • 1 tablespoon olive oil or melted ghee
    • 1/2 teaspoon salt
    • Optional: a pinch of cinnamon or nutmeg for a holiday twist

    Instructions:

    1. Boil the sweet potatoes until tender (about 15-20 minutes).
    2. Drain and transfer to a large bowl.
    3. Add the coconut milk, olive oil, and salt. Mash with a potato masher or use an immersion blender for a smoother texture.
    4. Serve warm and let everyone add their own seasoning if desired.

    Why It Works: The smooth texture and natural sweetness of this dish can appeal to picky eaters and those who prefer mild, predictable flavors.

    2. Crispy Baked Chicken Strips (Gluten-Free)

    While turkey is the traditional star of Thanksgiving, not every child is comfortable with it, especially if they have strong food aversions or a preference for familiar foods like chicken tenders. These gluten-free baked chicken strips offer a crispy, flavorful alternative that many kids already love.

    Ingredients:

    • 1 lb chicken breast, cut into strips
    • 1/2 cup almond flour (or gluten-free breadcrumbs)
    • 1/4 cup ground flaxseed
    • 1 teaspoon garlic powder
    • 1 teaspoon onion powder
    • Salt and pepper to taste
    • 1 egg, beaten

    Instructions:

    1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
    2. Mix the almond flour, ground flaxseed, garlic powder, onion powder, salt, and pepper in a shallow bowl.
    3. Dip each chicken strip in the beaten egg, then coat it with the flour mixture.
    4. Place on the baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
    5. Serve with a simple dipping sauce like honey mustard or ketchup.

    Why It Works: These chicken strips provide a familiar, crunchy texture that can help reduce anxiety around unfamiliar foods on the Thanksgiving table.

    3. Roasted Carrot “Fries”

    Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into “fries” brings out their natural sweetness and provides a crispy, finger-friendly option that can feel more like a treat.

    Ingredients:

    • 6 large carrots, peeled and cut into sticks
    • 2 tablespoons olive oil
    • 1/2 teaspoon salt
    • Optional: a sprinkle of dried parsley or rosemary

    Instructions:

    1. Preheat your oven to 425°F (220°C).
    2. Toss the carrot sticks with olive oil and salt.
    3. Arrange in a single layer on a baking sheet.
    4. Roast for 20-25 minutes, turning halfway through, until crispy on the edges.
    5. Serve warm as a side dish or snack.

    Why It Works: Roasted carrot fries are a great way to introduce vegetables in a fun, familiar format that many kids find less intimidating.

    4. “No Surprise” Apple Crisp (Refined Sugar-Free)

    Thanksgiving desserts can often be too sweet or contain unexpected ingredients that make them unappealing for some kids. This simple apple crisp is free from refined sugars and uses oats for a familiar, crunchy topping without nuts (a common sensory aversion).

    Ingredients:

    • 4 medium apples, peeled and thinly sliced
    • 1 tablespoon lemon juice
    • 2 tablespoons maple syrup or honey
    • 1 teaspoon cinnamon
    • 1 cup rolled oats
    • 1/4 cup coconut oil, melted
    • 1/4 cup coconut sugar (optional)

    Instructions:

    1. Preheat your oven to 350°F (175°C).
    2. Toss the apple slices with lemon juice, maple syrup, and cinnamon, then spread them in a baking dish.
    3. In a separate bowl, mix the oats, melted coconut oil, and coconut sugar (if using).
    4. Sprinkle the oat mixture evenly over the apples.
    5. Bake for 30-35 minutes, until the topping is golden brown and the apples are tender.

    Why It Works: This apple crisp has a predictable texture and flavor, making it more approachable for kids with sensory differences. Plus, it’s lightly sweetened, making it a healthier option.

    Tips for a Sensory-Friendly Thanksgiving:

    1. Prepare a Visual Menu: Show your child what’s being served with pictures or a simple menu. This can help reduce anxiety around new or unfamiliar foods.
    2. Serve at Least One Safe Food: Include at least one familiar, “safe” food that you know your child enjoys. This helps them feel more comfortable at the table.
    3. Encourage Exploration Without Pressure: Offer new foods without forcing them to try. Let them explore the food with their senses before taking a bite.
    4. Limit Strong Smells: Keep heavily spiced or strong-smelling foods to one side of the table to reduce sensory overload.
    5. Plan for Breaks: Allow your child to step away from the table if they become overwhelmed. This can help make the experience more enjoyable for everyone.

    Final Thoughts:

    Thanksgiving doesn’t have to be stressful or overwhelming for families. By focusing on familiar textures, simple flavors, and nutritious ingredients, you can create a meal that everyone can enjoy. Remember, it’s not just about the food on the table, but the love and connection shared around it.

    I hope these recipes bring joy and comfort to your Thanksgiving celebration. Wishing you a happy, healthy, and sensory-friendly holiday!