Navigating Picky Eating with Autism: 5 Gluten-Free, Casein-Free, Soy-Free Recipes
Picky eating is a common challenge for many families, but it can be particularly complex when navigating the dietary preferences and sensitivities of a child with autism. For children with autism spectrum disorder (ASD), sensory sensitivities, texture aversions, and rigid eating habits often accompany their condition, making mealtime a potential source of stress for both children and parents alike.
However, with a bit of creativity and patience, it's possible to introduce nutritious and delicious meals that cater to the specific needs of picky eaters with autism.
1. Spaghetti Squash "Pasta" with Homemade Marinara Sauce
Ingredients:
1 medium spaghetti squash
2 tablespoons olive oil
2 cloves garlic, minced
1 onion, diced
1 can (14 oz) crushed tomatoes
1 teaspoon dried oregano
1 teaspoon dried basil
Salt and pepper to taste
Grass-fed ground beef (optional)
Instructions:
Preheat the oven to 400°F (200°C). Cut the spaghetti squash in half lengthwise and remove the seeds with a spoon.
Place the squash halves on a baking sheet, cut side up. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the preheated oven for 40-45 minutes, or until the flesh is tender and easily pierced with a fork.
While the squash is roasting, prepare the marinara sauce. In a saucepan, heat olive oil over medium heat. Add minced garlic and diced onion, and sauté until softened.
Stir in crushed tomatoes, dried oregano, dried basil, salt, and pepper. Simmer the sauce for 15-20 minutes, allowing the flavors to meld together.
Once the spaghetti squash is cooked, use a fork to scrape the flesh into "noodles." Serve with the homemade marinara sauce and cooked grass-fed ground beef if using.
2. Taco Stuffed Bell Peppers
Ingredients:
4 large bell peppers, any color
1 pound ground turkey or grass-fed beef
1 tablespoon olive oil
1 onion, diced
2 cloves garlic, minced
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon paprika
Salt and pepper to taste
Optional toppings: shredded lettuce, diced tomatoes, avocado slices, dairy-free cheese
Optional Substitution (use food processor to dice bell peppers and add to ground beef. Use Siete grain-free taco shells.
Instructions:
Preheat the oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds and membranes from inside.
In a large skillet, heat olive oil over medium heat. Add diced onion and minced garlic, and sauté until softened.
Add ground turkey or beef to the skillet, breaking it up with a spoon. Cook until browned.
Stir in chili powder, ground cumin, paprika, salt, and pepper, ensuring the meat is evenly seasoned.
Spoon the taco meat mixture into each bell pepper until they are filled to the top.
Place the stuffed bell peppers in a baking dish, cover with foil, and bake in the preheated oven for 25-30 minutes, or until the peppers are tender.
Serve the taco stuffed bell peppers with your choice of toppings.
3. Healthier Chicken Nuggets with Root Veggie Fries
Ingredients for Chicken Nuggets:
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
1 cup gluten-free breadcrumbs
1 teaspoon garlic powder
1 teaspoon paprika
Salt and pepper to taste
2 eggs, beaten
Ingredients for Root Veggie Fries:
2 large carrots, peeled and cut into fries
2 parsnips, peeled and cut into fries
2 sweet potatoes, peeled and cut into fries
2 tablespoons olive oil
Salt and pepper to taste
Instructions for Chicken Nuggets:
Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
In a shallow bowl, combine gluten-free breadcrumbs, grated Parmesan cheese (if using), garlic powder, paprika, salt, and pepper.
Dip each piece of chicken into the beaten eggs, then coat evenly with the breadcrumb mixture. Place the coated chicken nuggets on the prepared baking sheet.
Bake in the preheated oven for 15-20 minutes, or until the chicken is cooked through and the coating is golden brown.
Instructions for Root Veggie Fries:
Preheat the oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a large bowl, toss the carrot, parsnip, and sweet potato fries with olive oil until evenly coated. Season with salt and pepper.
Spread the seasoned fries in a single layer on the prepared baking sheet.
Bake in the preheated oven for 25-30 minutes, flipping halfway through, or until the fries are golden and crispy.
4. Mac 'n "Cheese" with Butternut Squash and Nutritional Yeast
Ingredients:
1 medium butternut squash, peeled, seeded, and diced
8 ounces gluten-free macaroni or pasta of choice
1/2 cup unsweetened non-dairy milk (such as almond or coconut milk)
1/4 cup nutritional yeast
2 tablespoons olive oil
1 teaspoon garlic powder
Salt and pepper to taste
Instructions:
Bring a large pot of salted water to a boil. Add the diced butternut squash and cook until tender, about 10-12 minutes.
While the squash is cooking, cook the gluten-free macaroni according to the package instructions. Drain and set aside.
Once the butternut squash is cooked, transfer it to a blender or food processor. Add non-dairy milk, nutritional yeast, olive oil, garlic powder, salt, and pepper. Blend until smooth and creamy, adding more non-dairy milk if needed to reach the desired consistency.
Pour the butternut squash cheese sauce over the cooked macaroni and stir until evenly coated.
Serve the mac 'n "cheese" hot, garnished with extra nutritional yeast if desired.
5. Veggie-Packed Burger Patties
Ingredients:
1 pound ground chicken or turkey or grass-fed beef
1/2 cup grated zucchini
1/2 cup grated carrot
2 tablespoons finely chopped onion
2 cloves garlic, minced
1/4 cup gluten-free breadcrumbs
1 teaspoon dried oregano
1 teaspoon paprika
Salt and pepper to taste
Olive oil for cooking
Instructions:
In a large mixing bowl, combine ground chicken or turkey or grass-fed beef, grated zucchini, grated carrot, chopped onion, minced garlic, gluten-free breadcrumbs, dried oregano, paprika, salt, and pepper. Mix until well combined.
Divide the mixture into equal portions and shape them into burger patties.
Heat olive oil in a skillet over medium heat. Add the burger patties and cook for 4-5 minutes on each side, or until golden brown and cooked through.
Serve the veggie-packed burger patties on gluten-free buns or lettuce wraps, topped with your favorite condiments and vegetables.
These five recipes offer delicious and nutritious options for picky eaters with autism, while also accommodating dietary restrictions such as gluten-free, casein-free, soy-free, and free of artificial dyes. With a focus on wholesome ingredients and familiar flavors, mealtime can become an enjoyable experience for the whole family, fostering a positive relationship with food and promoting overall well-being.
