Nourishing Children with Autism and ADHD: Nutrient-Dense, Kid-Friendly, Gluten-Free, and Casein-Free Foods

As a pediatric clinical nutritionist specializing in autism who also has a child on the autism spectrum and a former picky eater, I understand how challenging it can be to add new foods or change the current eating habits of a child. One approach that has shown promise in improving symptoms and overall well-being is the adoption of a nutrient-dense, gluten-free, and casein-free diet. This has been commonly known as the “autism diet” and can be a very beneficial addition to other autism therapies. One approach that many parents have success with is taking the child’s favorite foods and making them a little healthier. Have your kiddos safely observe or help when appropriate to involve them in the process. Over time, they will begin to show more interest in different foods.

The Benefits of a Nutrient-Dense, Gluten-Free, and Casein-Free Diet for Autism:

Reduced Inflammation:

Gluten and casein, found in wheat and dairy products, can sometimes trigger inflammation in the gut and the brain. By eliminating these potential triggers, many children with ASD experience a reduction in inflammation, which may lead to improvements in behavior and cognition.

Improved Digestive Health:

Many children with autism have gastrointestinal issues. A gluten-free and casein-free diet can promote better digestive health, reducing discomfort and enhancing overall well-being.

Balanced Nutrition:

Emphasizing nutrient-dense foods ensures that children with autism receive essential vitamins, minerals, and antioxidants necessary for brain development and overall health.

Behavioral Improvements:

Parents often report improved behavior, focus, and social interactions in their children when following this dietary approach.

Here are three nutritious and kid-friendly recipes that are both gluten-free and casein-free:

1. Gluten-Free Chicken Tenders

Ingredients:

  • 1 pound chicken tenders

  • 1 cup gluten-free breadcrumbs

  • 1/2 cup almond flour

  • 2 eggs

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon paprika

  • Salt and pepper to taste

  • Olive oil or avocado oil for frying

Instructions:

  1. In a bowl, combine the gluten-free breadcrumbs, almond flour, garlic powder, paprika, salt, and pepper.

  2. In a separate bowl, beat the eggs.

  3. Dip each chicken tender into the beaten eggs and then coat with the breadcrumb mixture.

  4. Heat olive oil in a skillet over medium heat. Cook the chicken tenders until golden brown and cooked through, about 4-5 minutes per side.

2. Banana-Berry Smoothie

Ingredients:

  • 1 ripe banana

  • 1/2 cup frozen mixed berries (strawberries, blueberries, raspberries)

  • 1/2 cup coconut milk (or any dairy-free milk)

  • 1 tablespoon honey

  • 1/2 teaspoon vanilla extract

  • 1/4 cup spinach leaves (optional for added nutrients)

Instructions:

  1. Place all ingredients in a blender.

  2. Blend until smooth and creamy.

  3. Adjust sweetness with honey if needed.

3. Gluten-Free Dairy-Free Nutrient-Rich Spaghetti with Grass-Fed Beef and Homemade Vegetable Sauce

This delicious and nutritious gluten-free, dairy-free spaghetti recipe combines the goodness of grass-fed beef with a homemade vegetable sauce blended to perfection. It's a hearty and wholesome meal that's perfect for the whole family.

Ingredients:

For the Vegetable Sauce:

  • 2 tablespoons olive oil

  • 1 medium onion, chopped

  • 2 cloves garlic, minced

  • 1 medium carrot, diced

  • 1 medium zucchini, diced

  • 1 red bell pepper, diced

  • 1 (28-ounce) can of crushed tomatoes (check for gluten-free and dairy-free varieties)

  • 1 teaspoon dried basil

  • 1 teaspoon dried oregano

  • Salt and pepper to taste

For the Grass-Fed Beef:

  • 1 pound grass-fed ground beef

  • 1 teaspoon olive oil

  • 1/2 teaspoon garlic powder

  • Salt and pepper to taste

For Serving:

  • Gluten-free spaghetti (choose your preferred brand)

  • Fresh basil leaves for garnish (optional)

  • Nutritional yeast (optional, as a dairy-free cheese alternative)

Instructions:

1. Prepare the Vegetable Sauce:

  1. Heat olive oil in a large saucepan over medium heat.

  2. Add chopped onions and minced garlic. Sauté for 2-3 minutes or until fragrant and translucent.

  3. Add diced carrots, zucchini, and red bell pepper. Sauté for another 5-7 minutes or until the vegetables begin to soften.

  4. Pour in the crushed tomatoes and add dried basil and oregano. Season with salt and pepper.

  5. Reduce heat to low, cover, and let the sauce simmer for about 20-25 minutes, stirring occasionally. This allows the flavors to meld and the sauce to thicken.

2. Cook the Gluten-Free Spaghetti:

  1. While the sauce is simmering, cook the gluten-free spaghetti according to the package instructions until it's al dente. Drain and set aside.

3. Prepare the Grass-Fed Beef:

  1. In a separate skillet, heat a teaspoon of olive oil over medium heat.

  2. Add the grass-fed ground beef, breaking it up with a spatula as it cooks.

  3. Season with garlic powder, salt, and pepper. Cook until the beef is browned and cooked through, usually about 5-7 minutes.

4. Blend the Vegetable Sauce:

  1. Once the sauce has simmered and the vegetables are soft, use an immersion blender or transfer the sauce to a blender. Blend until smooth and creamy.

5. Assemble the Dish:

  1. In a large serving bowl, combine the cooked gluten-free spaghetti and the blended vegetable sauce.

  2. Top with the grass-fed beef.

  3. Garnish with fresh basil leaves and a sprinkle of nutritional yeast if desired.

Adams JB, Audhya T, Geis E, Gehn E, Fimbres V, Pollard EL, Mitchell J, Ingram J, Hellmers R, Laake D, et al. Comprehensive Nutritional and Dietary Intervention for Autism Spectrum Disorder—A Randomized, Controlled 12-Month Trial. Nutrients. 2018; 10(3):369. https://doi.org/10.3390/nu10030369

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