Easy Nutritious Recipes
Here are some simple recipes that are nutritious and can cater to various tastes:
1. Veggie-Packed Smoothie
Ingredients:
● 1 banana
● 1 cup spinach (fresh or frozen)
● 1/2 cup Greek yogurt
● 1/2 cup almond milk (or milk of choice)
● 1 tablespoon peanut butter (optional)
Instructions:
1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Adjust sweetness with honey or maple syrup if needed.
2. Quinoa & Black Bean Bowl
Ingredients:
● 1 cup cooked quinoa
● 1 cup canned black beans (rinsed and drained)
● 1/2 cup corn (fresh, frozen, or canned)
● 1/2 avocado, diced
● Lime juice, salt, and pepper to taste
Instructions:
1. In a bowl, combine quinoa, black beans, corn, and avocado.
2. Drizzle with lime juice and season with salt and pepper.
3. Mix well and serve.
3. Baked Chicken Tenders
Ingredients:
● 2 chicken breasts, cut into strips
● 1 cup whole wheat breadcrumbs
● 1/2 cup grated Parmesan cheese
● 1 teaspoon garlic powder
● 1 egg, beaten
Instructions:
1. Preheat oven to 400°F (200°C).
2. Mix breadcrumbs, Parmesan, and garlic powder in a bowl.
3. Dip chicken strips in beaten egg, then coat in breadcrumb mixture.
4. Place on a baking sheet and bake for 20-25 minutes or until golden brown.
4. Oven-Roasted Vegetables
Ingredients:
● 2 cups mixed vegetables (carrots, bell peppers, zucchini)
● 2 tablespoons olive oil
● Salt, pepper, and dried herbs to taste
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss vegetables with olive oil, salt, pepper, and herbs.
3. Spread on a baking sheet and roast for 20-25 minutes, until tender.
Tips for Addressing Sensory Food Aversions
It is very common for people on the autism spectrum to struggle with sensory processing as it relates to food. We do not encourage forcing anyone to eat something they don’t want to eat. However, there are ways to help ease your teen into expanding their palette in a way that respects their personal autonomy. Here are our suggestions:
1. Introduce Gradually: Start by introducing new foods slowly alongside familiar favorites. This can help reduce anxiety about trying something new.
2. Use Visuals: Pictures can help teens understand what to expect from new foods. Before trying a new recipe, watch cooking videos together to understand the process and what the ingredients will look like.
3. Involve Them in Cooking: Letting teens participate in meal prep can increase their interest in trying new foods. Encourage them to help with washing, chopping, or seasoning.
4. Respect Preferences: If a teen has strong food preferences, it's essential to respect their boundaries. Offer variations of their favorite foods instead of pushing entirely new options.
5. Focus on Texture: Many teens on the spectrum have specific texture preferences. Try different cooking methods (steaming, roasting, pureeing) to find acceptable textures.
6. Create a Calm Eating Environment: A relaxed setting can help reduce anxiety around mealtimes. Minimize visual and auditory distractions and create a comfortable atmosphere.
Many kids grow into teenagers who have had years of struggles around mealtime and trying new foods. It is important to continue trying creative solutions to help your teen feel safe and comfortable in the kitchen and at mealtimes. With patience and determination, your teen can achieve a more well-rounded diet and nutritional balance to create lifelong healthy habits.
