More Spoons Nutrition

Tag: nutrition

  • 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!

  • Long COVID Nutrition Tips for Better Recovery

    Long COVID Nutrition Tips for Better Recovery

    Essential Long COVID Nutrition Tips for Recovery

    Eating Well with Long COVID: Nutrition Tips

    Long COVID, or post-acute sequelae of SARS-CoV-2 infection (PASC), can bring a variety of lingering symptoms, including altered taste and persistent fatigue. These symptoms can make maintaining a nutritious diet challenging, yet eating well is crucial for recovery and overall health. This blog post will explore strategies for managing taste changes and fatigue, ensuring you get the nutrients you need to support your recovery from Long COVID.

    Understanding Taste Changes and Fatigue

    Many people with Long COVID experience taste changes (dysgeusia), loss of taste (ageusia), or altered smell (anosmia). These changes can affect appetite and enjoyment of food, making it difficult to maintain a balanced diet. Additionally, chronic fatigue can reduce the energy available for meal preparation and eating, further complicating efforts to eat well.

    Strategies for Managing Taste Changes

    1. Experiment with Flavors and Textures:

    Bold Flavors: Strong flavors like citrus, vinegar, herbs, and spices can help enhance the taste of food. Try adding lemon juice, lime, or vinegar to dishes.

    Different Textures: Mixing textures can make meals more interesting. Combine crunchy, creamy, and chewy foods to create a more satisfying eating experience.

    2. Temperature Variations:

    Some people find that cold foods are more palatable than hot ones. Experiment with chilled soups, salads, and smoothies.

    3. Nutrient-Dense Foods:

    Focus on nutrient-dense foods that provide the most nutrition per bite. Foods like nuts, seeds, avocados, and leafy greens are packed with essential vitamins and minerals.

    4. Small, Frequent Meals:

    Eating smaller, more frequent meals can help ensure adequate nutrient intake without overwhelming your taste buds.

    5. Hydration:

    Staying hydrated is crucial, especially if you’re not enjoying the taste of food. Infuse water with fruits like berries, citrus, or cucumber for a refreshing change.

    6. Mindful Eating:

    Pay attention to the sensory aspects of eating. Eating slowly and mindfully can help you notice subtle flavors and enjoy your meals more.

    Strategies for Managing Fatigue

    1. Simplify Meal Preparation:

    Batch Cooking: Prepare larger quantities of food and freeze portions for later. This can reduce the need for daily cooking.

    One-Pot Meals: Use slow cookers or instant pots to prepare meals with minimal effort and cleanup.

    Pre-cut Vegetables: Buy pre-cut or frozen vegetables to save time and energy.

    2. Nutrient-Rich Snacks:

    Keep easy-to-grab, nutrient-dense snacks on hand, such as nuts, yogurt, fruit, and whole-grain crackers.

    3. Balanced Meals:

    Aim for balanced meals that include protein, healthy fats, and complex carbohydrates to sustain energy levels. Examples include:

    Grilled chicken with quinoa and steamed vegetables

    A smoothie with spinach, banana, protein powder, and almond butter

     Whole-grain toast with avocado and a boiled egg

    4. Energy-Boosting Foods:

    Include foods that provide a steady release of energy, such as oats, sweet potatoes, and legumes.

    5. Meal Planning:

    Plan meals ahead of time to reduce decision fatigue and ensure you have the ingredients you need on hand.

    6. Listen to Your Body:

    Rest when needed and avoid pushing yourself too hard. Eating smaller, more frequent meals can help maintain energy levels without overwhelming your system.

    Example Meal Plan for Managing Taste Changes and Fatigue

    Breakfast:

    Smoothie with spinach, frozen berries, banana, protein powder, and almond milk

    Whole-grain toast with avocado and a sprinkle of salt and pepper

    Mid-Morning Snack:

    Greek yogurt with honey and mixed nuts

    Lunch:

    Quinoa salad with cherry tomatoes, cucumbers, chickpeas, feta cheese, and a lemon-olive oil dressing

    Sliced apple with almond butter

    Afternoon Snack:

    Carrot sticks and hummus

    Dinner:

    Slow-cooked chicken with sweet potatoes and green beans

    Mixed greens salad with a light vinaigrette

    Evening Snack:

    A handful of berries or a piece of dark chocolate

    Conclusion

    Navigating taste changes and fatigue with Long COVID can be challenging, but with thoughtful strategies and a focus on nutrient-dense foods, you can support your recovery and overall well-being. Experimenting with flavors, simplifying meal prep, and listening to your body’s needs are key to maintaining a balanced diet during this time. Remember, it’s important to consult with a healthcare provider or a registered dietitian for personalized advice and support. At More Spoons Nutrition, we are experts in nutrition for energy-limiting conditions. Book a free discovery call to find out more. We offer nutrition consultations in New Mexico, California, Arizona, and Colorado.

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