Meal bowls are a fast, flexible, and nutritious way to eat wellâperfect 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 enjoyableâit 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: đ¨ Creamy 𼏠Crispy 𼊠Chewy đ Juicy đŻ Sweet đż Fragrant đŤ Rich
By thoughtfully blending different textures and flavors, you transform a basic meal into a multi-sensory experienceâone 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)
â Brown rice, quinoa, farro, barley â Sweet potatoes, roasted potatoes â Couscous, noodles, or pasta â Tortilla, flat bread â Leafy greens (spinach, kale, arugula) or a mix
STEP 2: Add Veggies (Fresh or Cooked)
â Roasted: carrots, cauliflower, beets, broccoli, butternut squash, zucchini, asparagus â Raw: cucumbers, shredded cabbage, cherry tomatoes â SautĂŠed or steamed: bell peppers, mushrooms, green beans
đ Tip: Use a mix of colors and textures for flavor and nutrition!
STEP 3: Choose a Protein Add about ½ cup (plant or animal): â Beans, lentils, chickpeas, tofu, tempeh, seeds, nuts â Chicken, turkey, beef, shrimp, eggs â Canned tuna, salmon, or cooked sausage
STEP 4: Toppers â Avocado slices, nuts/seeds, olives â Cheese or nutritional yeast â Dried fruit or roasted chickpeas
STEP 5: Finish with a Sauce or Dressing â Hummus, tahini sauce, tzatziki â Dressings: Goddess dressing, vinaigrette â Soy sauce, liquid aminos, teriyaki, poke sauce â Salsa, pico de gallo, pesto â Seasoned dairy-based sauces: yogurt, ricotta, farmer’s cheese â Creamy vegan sauces: coconut cream, blended nuts or seeds
PRO TIPS: â Prep ahead: Cook grains, roast veggies, and prep proteins in batches. â Mix and match: Keep a few toppings and sauces on hand. â 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 meâan integrative registered dietitian nutritionist (RDN)âto ensure you make safe and evidence-based choices.
As a neurodivergent dietitian, Iâve long been fascinated by how our unique brains interact with food and biochemistry. We often talk about melatonin for its role in sleep, especially since many ADHDers and Autistic folks struggle with falling or staying asleep. But thereâs more to melatonin than bedtime routines.
Melatonin is also a potent antioxidantâhelping to fight oxidative stress, a major contributor to inflammation, chronic disease, and even neurodegeneration. Research shows that those of us with ADHD or Autism often have elevated oxidative stress, making this little molecule even more relevant.
Whatâs even more exciting? Some plant-based foods naturally contain melatonin. While they wonât replace a supplement in potency, they contribute to your antioxidant defense systemâand that’s a win. Hereâs what you should know about dietary melatonin, especially in foods like pistachios, lentil sprouts, and kidney bean sprouts.
The Basics: What is Melatonin?
Melatonin is best known as the âsleep hormone,â produced in the brainâs pineal gland in response to darkness. It helps regulate our circadian rhythmâour internal clock that tells us when to feel awake and when to rest.
But melatonin isnât just about sleep. Itâs also a powerful antioxidant, helping neutralize free radicals (unstable molecules that can damage cells and contribute to aging and disease). This antioxidant role makes it especially important in preventing or reducing chronic inflammation, cardiovascular issues, and even some neurodegenerative conditions.
Why This Matters More for Neurodivergent Folks
Multiple studies show that people with ADHD and Autism often have:
Delayed melatonin production, making it harder to fall asleep at typical times.
Disrupted circadian rhythms, leading to irregular sleep-wake cycles.
Increased oxidative stress, which can affect brain function, immune regulation, and long-term health.
For neurodivergent people, these biochemical differences may make melatonin even more vitalânot only for sleep regulation but as part of a broader strategy for brain and body health.
So… Can Food Help?
Yesâwith some caveats.
Melatonin-rich foods like pistachios, lentil sprouts, kidney bean sprouts, mustard seeds, and grains like wheat do contain measurable amounts of melatonin. While these levels are much lower than supplement doses, their consistent presence in a whole-food, plant-based diet may offer synergistic antioxidant effects.
Here’s a look:
Food
Approximate Melatonin per Serving
Serving Size
Pistachios
~0.000018 grams
1 oz (~28g)
Lentil Sprouts
~0.000084 grams
1 cup (~77g)
Kidney Bean Sprouts
~0.000041 grams
1 cup (~77g)
For comparison, many supplements contain 1â10 mg (0.001â0.01 grams).
While the amounts are tiny, when combined with other antioxidants (like vitamin C, E, polyphenols, and omega-3s), they contribute to the bodyâs overall defense systemâespecially if you eat them regularly.
Food First, But Supplements Have a Role Too
If youâre dealing with significant sleep disruption or inflammation, food alone probably wonât cut it. Supplementsâespecially at the clinically studied 3-10 mg dosesâmay be appropriate under guidance from a provider familiar with neurodivergent needs.
Still, I always encourage clients to use food as a foundation. Think of melatonin-rich foods as part of your antioxidant toolkitâeasy to add, helpful in the long term, and supportive of your unique biochemistry.
Final Thoughts
As a neurodivergent dietitian, I believe in honoring our differencesânot pathologizing them. If melatonin metabolism works differently in our bodies, then letâs work with that. Whether youâre winding down with pistachios, snacking on sprouts, or simply trying to balance your health, thereâs power in eating with intention.
Have questions or want to explore this further? Drop a secure message belowâI love geeking out about neurodivergent nutrition.
This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with meâan integrative registered dietitian nutritionist (RDN)âto ensure you make safe and evidence-based choices.
References
Meng X, Li Y, Li S, et al. Dietary Sources and Bioactivities of Melatonin. Nutrients. 2017;9(4):367. doi:10.3390/nu9040367
Tordjman S, Anderson GM, Pichard N, et al. Nocturnal excretion of 6-sulphatoxymelatonin in children and adolescents with autistic disorder. Biol Psychiatry. 2005;57(2):134-138. doi:10.1016/j.biopsych.2004.11.003
Malow BA, Adkins KW, McGrew SG, Wang L, Goldman SE, Fawkes D. Melatonin for Insomnia in Children With Autism Spectrum Disorders. J Child Neurol. 2012;27(5):581-589. doi:10.1177/0883073812438466
Benedetti F, Bernasconi A, Lorenzi C, et al. Altered circadian rhythms and melatonin secretion in ADHD: Insights and clinical implications. Neurosci Biobehav Rev. 2022;136:104593. doi:10.1016/j.neubiorev.2022.104593
Wang X, Wang Z, Cao J, Dong Y, Chen Y. Gut microbiota-derived metabolites mediate the neuroprotective effect of melatonin in cognitive impairment induced by sleep deprivation. Microbiome. 2023;11(1):17. doi:10.1186/s40168-022-01452-3
Zarezadeh M, Khorshidi M, Emami M, et al. Melatonin supplementation and pro-inflammatory mediators: a systematic review and meta-analysis of clinical trials. Eur J Nutr. 2020;59(5):1803-1813. doi:10.1007/s00394-019-02123-0
Abadi RNS, Jazinaki MS, Bahari H, et al. Impact of Melatonin Supplementation on Glycemic Parameters in Patients with Type 2 Diabetes: A Systematic Review and Meta-analysis. Curr Pharm Des. 2025;31(8):645-657. doi:10.2174/0113816128345623241004080849
What is Dopamine Mining? In ADHD, the brain often seeks quick dopamine hits. Foods high in sugar, fat, and refined carbs trigger a fast, intense rewardâleading to “dopamine mining,” or over-relying on these foods to feel good.
Why It Matters: This behavior can worsen mood swings, energy crashes, and executive functionâmaking focus and consistency harder.
Common Dopamine-Mining Foods
Sugary snacks (candies, pastries, soda)
Ultra-processed carbs (white bread, chips)
High-fat + high-sugar combos (ice cream, donuts)
These hijack dopamine receptors, creating a cycle of craving and crash.
How to Overcome It with Food
Goals:
Provide steady dopamine support through whole foods
Satisfy sensory needs (crunchy, chewy, creamy)
Include protein, fiber, and healthy fats to balance blood sugar
Smart Snack Swaps for Dopamine Balance
Each of these hits the sweet/chewy/creamy combo while supporting brain chemistry:
âFluffy Yogurtâ Bowl: Greek yogurt (plain or vanilla), chia seeds, berries, chopped dried figs, a sprinkle of granola or cocoa nibs.
Protein Date Rolls: Medjool dates filled with nut butter and rolled in shredded coconut or crushed peanuts.
Frozen Banana Pops: Half bananas dipped in dark chocolate, rolled in nuts/seeds, and frozen.
Cottage Cheese + Apple Slices: Add cinnamon and sunflower seeds for crunch.
Tofu Berry Smoothie: Silken tofu, frozen berries, oats, and a dash of maple syrup. Optional: splash of vanilla extract.
Nut Butter Rice Cake Stack: Almond butter, banana slices, hemp seeds, and a light drizzle of honey.
Chickpea Cookie Dough Bites: Mashed chickpeas, peanut butter, oat flour, vanilla, mini dark chocolate chips.
Tips for Long-Term Change
Pair carbs with protein/fat to avoid crashes.
Satisfy texture cravings (crunch, chew) with nuts, seeds, dried fruit, and whole grains.
Don’t restrictâbalance is more sustainable than elimination.
Want to work with a neurodivergent dietitian? Send me a message below. I’m in-network with insurance!
This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with meâan integrative registered dietitian nutritionist (RDN)âto ensure you make safe and evidence-based choices.
Recent research has deepened our understanding of how Attention Deficit Hyperactivity Disorder (ADHD) symptoms are linked to disordered eating. A 2023 study by Martin, Dourish, and Higgs published in Physiology & Behavior reveals a fascinatingâand clinically importantâmediator in this relationship: interoceptive accuracy, or the ability to perceive internal body signals like hunger and fullness.
Understanding the Link: ADHD and Eating Behaviors
Inattentive ADHD symptoms were shown to be associated with both restrictive eating and binge-type eating behaviors. Importantly, individuals with lower interoceptive accuracy were more likely to exhibit binge eating tendencies. The study also found that negative mood played a mediating role, connecting both inattentive and hyperactive/impulsive symptoms with disordered eating.
These findings are significant for those of us in the nutrition and mental health fields. They underline the importance of addressing not just food behaviors, but also the underlying cognitive and emotional processes that shape those behaviors.
A Note on Language Use
In this blog, we alternate between person-first language (“people with ADHD”) and identity-first language (“ADHD individuals”). We do this to honor the diversity of preferences within the neurodivergent community. Some people view ADHD as an integral part of their identity, while others prefer to be seen as individuals beyond their diagnosis. Both approaches are valid, and we strive for inclusivity.
Strategies to Improve Interoceptive Awareness
Whether working with an ADHD individual or a person who experiences ADHD symptoms, improving interoception can support more intuitive and balanced eating patterns. Here are evidence-informed strategies:
1. Mindful Eating Exercises
Encourage pausing before and during meals to ask: “How hungry am I?” or “What does fullness feel like?” Use a hunger-fullness scale (1 to 10) to help quantify these sensations over time.
2. Body Scan Meditations
Guided meditations that bring awareness to physical sensations can enhance interoceptive sensitivity. Apps like Insight Timer or Calm offer ADHD-friendly versions with short, focused sessions.
3. Journaling Internal Cues
Suggest clients track physical sensations before and after eating, including hunger, satiety, and mood. Over time, this builds awareness of the interplay between body signals and emotional triggers.
4. Gentle Movement and Yoga
Movement practices that involve intentional body awareness (like yoga, tai chi, or even stretching) can help ADHD people become more attuned to subtle bodily cues.
5. Biofeedback Techniques
Tools that measure heart rate variability or skin temperature can reinforce interoceptive signals. These are especially useful for people who have trouble identifying internal sensations without external prompts.
How a Registered Dietitian at More Spoons Nutrition Can Help
At More Spoons Nutrition, our registered dietitians are trained in working with neurodivergent clients, including those with ADHD and disordered eating behaviors. Here’s how we can support you:
Personalized Nutrition Counseling that respects your neurodivergent brain, focusing on practical and realistic strategies for nourishment.
Interoceptive Skills Coaching, where we help you identify, trust, and respond to internal hunger and fullness cues without judgment.
Support for Emotional and Binge-Type Eating, using evidence-based tools to explore the role of mood, stress, and attention in your eating behaviors.
Collaboration with Mental Health and Nutrition Professionals for a team-based approach when emotional regulation or trauma are also present.
Inclusive, Shame-Free Care that centers your lived experience and your goals, whether you’re seeking recovery, structure, or simply less stress around food.
We believe everyone deserves a compassionate path to nourishmentâwhether you’re an ADHD person, a person with ADHD, or someone exploring their relationship with food.
Final Thoughts
This study offers strong evidence that interoceptive challenges may explain part of the connection between ADHD and disordered eating. For nutrition professionals, this means going beyond calories and macrosâit’s about teaching clients to trust their internal cues again.
Whether you’re working with an individual who identifies as ADHD or a person who happens to have ADHD, the message is the same: body awareness is a skill that can be nurturedâand it may be the missing link to a healthier, more intuitive relationship with food.
References
Martin E, Dourish CT, Higgs S. (2023). Interoceptive accuracy mediates the longitudinal relationship between attention deficit hyperactivity disorder (ADHD) inattentive symptoms and disordered eating in a community sample. Physiology & Behavior, 268, 114220. https://doi.org/10.1016/j.physbeh.2023.114220
Want to work with a neurodivergent dietitian? Send me a message below.
This article is for informational purposes only and is not intended as medical advice. Before incorporating ginseng or any supplement into your routine, consult with a qualified healthcare professional. If you are seeking personalized guidance on herbal supplementation, schedule a consultation with meâan integrative registered dietitian nutritionist (RDN)âto ensure you make safe and evidence-based choices.
If youâve recently started a low histamine diet, you might be mourning your morning cup of coffeeâand I get it. Coffee isnât just a ritual; itâs a moment of calm (or a much-needed jolt) in a busy day. Unfortunately, coffee is a common histamine triggerânot just because of the caffeine, but also due to the roasting and storage process, which can raise histamine levels.
The good news? There are plenty of delicious, energizing, and comforting alternatives that can help fill the coffee-shaped hole in your routineâwithout the histamine backlash.
â Why Coffee Can Be a Problem
While caffeine itself isnât always the issue, coffee beans are often fermented, roasted, and stored in ways that encourage histamine buildup. For those with histamine intolerance, this can lead to symptoms like headaches, anxiety, digestive issues, and flushingânot exactly the kind of wake-up call youâre looking for.
Herbal Teas: Cozy Without the Crash
Many herbal teas are naturally caffeine-free and low in histamine, making them a great starting point. Some favorites include:
Rooibos tea â Naturally sweet and full of antioxidants, rooibos is smooth and satisfying, especially with a splash of coconut milk.
Chamomile tea â Known for its calming properties, chamomile can ease anxiety and support better sleep. (Heads up: if you have ragweed allergies, it might be best to skip this one.)
Ginger tea â Fresh ginger steeped in hot water makes a zippy, anti-inflammatory drink that also supports digestion.
Peppermint tea â Cooling and refreshing, peppermint is soothing for the gut and can be a great mid-morning pick-me-up.
Latte-Style Drinks: Warm, Creamy, and Comforting
Looking for something a little richer? Try these coffee-free âlattesâ:
Golden turmeric latte â Made with coconut or almond milk, fresh turmeric, and ginger. Naturally anti-inflammatory and deeply comforting.
Carob latte â Carob is a naturally sweet, caffeine-free alternative to cocoa. Warm it with your favorite non-dairy milk for a treat that feels indulgent but wonât spike your histamine levels.
Cinnamon-vanilla âsteamerâ â Heat up some coconut milk with cinnamon and vanilla extract for a cozy, sweet beverage that satisfies cravings.
Cold Drinks for a Refreshing Boost
If youâre more of an iced coffee fan, donât worryâthere are cold options too!
Cucumber-mint water â Crisp, cooling, and super hydrating.
DIY electrolyte drink â Mix coconut water with a pinch of salt and a squeeze of lemon or lime (if tolerated).
Iced rooibos âlatteâ â Brew rooibos tea, chill it, and pour over ice with a splash of coconut milk. Delicious and refreshing!
Caution: Grain-Based Coffee Substitutes
Some popular coffee alternatives like dandelion root, chicory, and barley-based drinks (Dandy Blend, Pero) may be too risky for those with histamine intolerance, especially if they’re roasted or fermented. However, some people do tolerate them in small amountsâjust go slow and listen to your body.
The Bottom Line: Letting go of coffee doesnât mean giving up the ritual or the comfort of a warm (or iced) drink in your day. With a little creativity and some histamine-friendly swaps, you can still enjoy delicious beverages that support your health and give you that cozy, grounded feelingâwithout the symptoms.
Want help navigating the low histamine diet? Send us a secure message below. We offer nutrition consultations in New Mexico and Oregon, covered by insurance.
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.
Nutritional Powerhouses in Low Histamine Recipes: Kale, Quinoa & Beets
When creating low histamine meals, itâs 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 calciumâmaking 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.
In a pan, combine coconut milk, spices, and lentils. Simmer 5â7 min.
Add cauliflower and kale, stir, and simmer another 2â3 min.
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!
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.
GLP-1 receptor agonists like semaglutide (Ozempic, Wegovy) and tripeptide (Mounjaro, Zepbound) have become popular tools for weight management. While these medications can be highly effective, they often have side effects that can impact nutrition and overall well-being. If you or a loved one use GLP-1 medications, optimizing your diet can help minimize discomfort and support long-term success.
Common Side Effects and Nutrition Strategies to Manage Them
1. Nausea and Vomiting
One of the most common complaints among GLP-1 users is persistent nausea, which can make it difficult to eat enough nutrients.
Try this:
Eat small, frequent meals rather than large portions to reduce stomach discomfort.
Prioritize bland, easy-to-digest foods such as oatmeal, mashed potatoes, bananas, or crackers.
Ginger and peppermint can help settle the stomachâtry ginger tea, peppermint tea, or ginger chews.
Stay upright after eating and avoid lying down for at least 30 minutes post-meal.
Stay hydrated with electrolyte-rich fluids like coconut water or diluted sports drinks if vomiting occurs frequently.
2. Constipation
Many people on GLP-1 medications struggle with constipation due to slowed gut motility.
Try this:
Increase fluid intake: You donât need to do the gallon challenge to hydrate adequately. In fact, a gallon of water is not recommended. Most adults need about 2 liters a day or 8 cups. Ask your dietitian to calculate your individual needs.
Incorporate both insoluble and soluble fiber: The ideal ratio of insoluble fiber to soluble fiber for constipation relief is 1:1. Good food sources with approximately this ratio of soluble and insoluble fiber include prunes, berries, apricots, beans, and lentils. Eat the skin of fruits and vegetables to increase your insoluble fiber intake further. Psyllium powder-based supplements, such as Metamucil, may not contain enough insoluble fiber to relieve constipation â especially in patients on GLP-1 weight loss medications. Most adults need about 22-34 grams of fiber daily, which should be individualized and gradually increased.
Try magnesium-rich foods like pumpkin seeds, spinach, and almonds, or consider a magnesium citrate supplement (check with your provider first). Itâs estimated that up to 60% of the population is deficient in magnesium. Because the body has mechanisms to regulate blood levels of minerals and electrolytes, a blood test for magnesium deficiency will not necessarily reflect actual intake until a person is severely deficient.
Light movement after meals, such as a short walk, can help stimulate digestion.
3. Diarrhea
Some individuals experience diarrhea, especially when adjusting to the medication.
Try this:
Stick to easily digestible, low-fat meals to prevent exacerbating symptoms.
Incorporate binding foods that contain more soluble fiber, such as bananas, apples, psyllium, green peas, and wheat bran.
Probiotic-rich foods like yogurt or kefir may help restore gut balance. However, not all fermented foods have sufficient probiotics to replenish the gut microbiome. Select brands with live active cultures or indicate they are probiotic food or yogurt. An integrative dietitian can assist in selecting the right probiotic-rich foods or supplements for your situation.
Limit artificial sweeteners (sorbitol, mannitol, xylitol), which can trigger diarrhea in some individuals.
4. Loss of Appetite & Unintentional Malnutrition
While appetite suppression can aid weight loss, it may also lead to inadequate nutrition.
Try this:
Focus on nutrient-dense foods to get the most nutrition in smaller portions (e.g., nuts, seeds, eggs, Greek yogurt, avocado).
Include protein at each meal to preserve muscle mass (chicken, fish, tofu, beans, cottage cheese).
Use high-calorie liquids if eating solid food feels difficultânutrient-packed smoothies with protein powder, nut butters, and milk can help.
Set reminders to eat if you frequently forget meals due to reduced hunger.
5. Muscle Loss
Since GLP-1 medications can lead to rapid weight loss, thereâs a risk of losing muscle mass along with fat.
Try this:
Prioritize protein intake (aim for at least 20â30g per meal, depending on individual needs).
Incorporate resistance training to preserve muscle while losing weight.
Consider protein supplementation if struggling to meet protein needs through food. It is best to work with a dietitian to select a protein supplement, as they are not one size fits all and can exacerbate underlying conditions.
Final Thoughts
While GLP-1 receptor agonists can be a powerful tool for weight management, they come with unique nutritional challenges. By making small, strategic dietary adjustments, you can manage side effects and ensure your body gets the nutrients it needs. Ideally, individuals should work closely with a dietitian when using weight loss medication. A registered dietitian can provide you with evidence-based, personalized recommendations. Consults with a dietitian are usually covered by insurance, especially for weight management. Call today or check out our contact page to self-schedule or reach out to us via secure messaging.
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, Iâm 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 thatâs 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:
Boil the sweet potatoes until tender (about 15-20 minutes).
Drain and transfer to a large bowl.
Add the coconut milk, olive oil, and salt. Mash with a potato masher or use an immersion blender for a smoother texture.
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:
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
Mix the almond flour, ground flaxseed, garlic powder, onion powder, salt, and pepper in a shallow bowl.
Dip each chicken strip in the beaten egg, then coat it with the flour mixture.
Place on the baking sheet and bake for 15-20 minutes, flipping halfway through, until golden and crispy.
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 âFriesâ
Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into âfriesâ 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:
Preheat your oven to 425°F (220°C).
Toss the carrot sticks with olive oil and salt.
Arrange in a single layer on a baking sheet.
Roast for 20-25 minutes, turning halfway through, until crispy on the edges.
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:
Preheat your oven to 350°F (175°C).
Toss the apple slices with lemon juice, maple syrup, and cinnamon, then spread them in a baking dish.
In a separate bowl, mix the oats, melted coconut oil, and coconut sugar (if using).
Sprinkle the oat mixture evenly over the apples.
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, itâs lightly sweetened, making it a healthier option.
Tips for a Sensory-Friendly Thanksgiving:
Prepare a Visual Menu: Show your child whatâs being served with pictures or a simple menu. This can help reduce anxiety around new or unfamiliar foods.
Serve at Least One Safe Food: Include at least one familiar, âsafeâ food that you know your child enjoys. This helps them feel more comfortable at the table.
Encourage Exploration Without Pressure: Offer new foods without forcing them to try. Let them explore the food with their senses before taking a bite.
Limit Strong Smells: Keep heavily spiced or strong-smelling foods to one side of the table to reduce sensory overload.
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 doesnât 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, itâs 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!