More Spoons Nutrition

Category: Sensory Processing Disorder, ASD and ADHD

  • 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, Iā€™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 thatā€™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 400Ā°F (200Ā°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 ā€œFriesā€

    Vegetables can be a tough sell for many autistic children, especially if they have strong aversions to certain textures or tastes. Roasting carrots into ā€œfriesā€ 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 425Ā°F (220Ā°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 350Ā°F (175Ā°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, itā€™s lightly sweetened, making it a healthier option.

    Tips for a Sensory-Friendly Thanksgiving:

    1. Prepare a Visual Menu: Show your child whatā€™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, ā€œsafeā€ 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 doesnā€™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, itā€™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!

  • Understanding Sensory Processing Differences and Nutritional Interventions

    Understanding Sensory Processing Differences and Nutritional Interventions

    Understanding Sensory Processing Differences Explained

    Sensory processing differences affect how individuals perceive and respond to sensory information from their environment. These differences can impact daily life and are commonly seen in conditions such as autism spectrum disorder (ASD), attention-deficit/hyperactivity disorder (ADHD), and sensory processing disorder (SPD). Nutrition can play a crucial role in managing sensory processing differences, providing support for improved behavior, attention, and overall well-being. Hereā€™s a comprehensive guide to understanding sensory processing differences and the potential nutritional interventions.

    What Are Sensory Processing Differences?

    Sensory processing refers to the way the nervous system receives messages from the senses and turns them into appropriate motor and behavioral responses. Sensory processing differences occur when this process is disrupted, leading to either hypersensitivity (over-responsiveness) or hyposensitivity (under-responsiveness) to sensory stimuli.

    Common Symptoms of Sensory Processing Differences:

    • Hypersensitivity: Individuals may be overly sensitive to sensory input, such as bright lights, loud noises, certain textures, or specific tastes and smells.
    • Hyposensitivity: Individuals may seek out additional sensory input, such as rough textures, spicy foods, or strong smells, to satisfy their sensory needs.

    These differences can affect eating behaviors, food preferences, and overall nutrition.

    The Connection Between Nutrition and Sensory Processing

    Nutrition can influence sensory processing in various ways. Certain nutrients are essential for brain function and development, which can impact sensory processing. Additionally, some dietary interventions can help manage symptoms and improve quality of life.

    Key Nutrients for Sensory Processing:

    • Omega-3 Fatty Acids: Found in fatty fish, flaxseeds, and walnuts, omega-3 fatty acids support brain health and cognitive function, which can help with sensory processing.
    • Magnesium: Present in leafy greens, nuts, and seeds, magnesium plays a role in nerve function and can help reduce anxiety and hyperactivity.
    • Zinc: Found in meat, shellfish, and legumes, zinc is crucial for brain development and immune function.
    • Probiotics: Present in yogurt, kefir, and fermented foods, probiotics support gut health, which is linked to brain function and behavior.
    • Iron: Found in red meat, beans, and fortified cereals, iron is essential for brain development and cognitive function.

    Nutritional Interventions for Sensory Processing Differences

    1. Elimination Diets:

    • Some individuals with sensory processing differences may have food sensitivities or allergies that exacerbate symptoms. An elimination diet can help identify and remove trigger foods, potentially improving sensory processing.

    2. Texture and Taste Modifications:

    • Sensory processing differences can lead to strong preferences or aversions to certain food textures and tastes. Offering a variety of food textures and slowly introducing new textures can help expand food acceptance.
    • Pureeing vegetables or blending fruits into smoothies can help make nutrient-dense foods more palatable.

    3. Scheduled Meals and Snacks:

    • Consistent meal and snack times can help regulate hunger and satiety cues, which is especially important for individuals with sensory processing differences who may struggle with irregular eating patterns.

    4. Sensory-Friendly Eating Environment:

    • Creating a calm and structured eating environment can reduce sensory overload.
    • Allowing for sensory breaks and using tools like noise-canceling headphones or weighted blankets can help create a more comfortable eating experience.

    5. Incorporating Nutrient-Rich Foods:

    • Focus on including nutrient-dense foods that support brain health and overall well-being. Foods rich in omega-3 fatty acids, magnesium, zinc, probiotics, and iron should be incorporated into the diet.
    • Offering a balanced diet with a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats can help ensure nutritional needs are met.

    6. Professional Guidance:

    • Working with a registered dietitian at More Spoons Nutrition, who specializes in sensory processing differences, can provide personalized dietary recommendations and support.
    • Occupational therapists can also offer strategies for improving sensory integration and food acceptance.

    Sensory processing differences can significantly impact eating behaviors and nutritional status. By understanding these differences and implementing targeted nutritional interventions, parents and caregivers can help improve the dietary habits and overall well-being of individuals with sensory processing challenges. Fostering a supportive eating environment and focusing on nutrient-rich foods can make a positive difference in managing sensory processing differences.