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Some Recipes for Picky Eaters with Autism

In our previous post, we chatted about picky eaters and some tips on how to help them try new foods. Here are a few healthy recipes to share.  Please feel free to comment on your successful recipes, and what your thoughts are with the ones below!


Banana Avocado Smoothie – This makes a quick and refreshing snack that is packed with plenty of nutrients.

  • 1 banana, peeled and frozen
  • 1/2 ripe avocado, peeled and pitted
  • 1-2 tablespoons coconut butter
  • Water

Combine together in a blender until smooth or desired consistency.


Zucchini Fritters – A great way to sneak vegetables into their diet, and fantastic to encourage toddlers to feed themselves. Dairy free version included

Zucchini fritters

  • 3 (about 400g) medium zucchini
  • 75g (1/2 cup) self-raising flour
  • 40g (1/2 cup) parmesan, finely grated**
  • 3 shallots, ends trimmed, thinly sliced
  • 1 egg, whisked**
  • 1/4 cup fresh continental parsley, chopped
  • 2 teaspoons dried oregano leaves
  • 1 teaspoon salt
  • 1/4 teaspoon ground nutmeg
  • 4 teaspoons olive oil

Trim the ends from zucchini. Coarsely grate the zucchini. Place in a colander and squeeze out as much excess moisture as possible. Transfer to a bowl. Stir in self-raising flour, parmesan, shallots, egg, parsley, oregano, salt and nutmeg. Heat 2 teaspoons olive oil in a non-stick frying pan over medium-high heat. Drop four 2-tablespoonful measures of zucchini mixture into pan. Cook for 1 1/2 minutes each side or until golden and cooked through. Transfer to a plate lined with paper towel. Repeat with 2 teaspoons olive oil and remaining zucchini mixture. ** For a dairy free version, remove cheese, and substitute egg with chia seeds soaked in water to help bind the fritters


Baked Fish and Chips – Take them out to sea and fool them with this crispy yet healthy fish and chips recipe.  Make it fun by plating the meal on a paper boat.


  • 1 Tbsp. extra-virgin olive oil, plus 1 teaspoon
  • 1 pound tilapia or halibut fillets
  • 1 large egg
  • 1 cup panko breadcrumbs
  • 1 tsp. chopped fresh parsley
  • 1/2 tsp. salt
  • 1/8 tsp. freshly cracked pepper
  • 3 russet potatoes

To prepare the fish, preheat the oven to 450°F. Brush a baking sheet with 1 tablespoon of olive oil. Cut the fish into approximately 4- by 2-inch pieces. Whisk the egg in a medium-size shallow dish. In another medium-size shallow dish, stir together the breadcrumbs, parsley, 1/4 teaspoon salt, and pepper. Dip each piece of fish into the egg and turn to coat. Remove, let the excess drip off, then place in the breadcrumb mixture, and turn to coat. Place the fish pieces on the prepared baking sheet. 

For the “chips,” cut the potatoes into about 1/2 inch-wide “fries.” Toss with 1 teaspoon olive oil and 1/4 teaspoon salt. Place on the pan with the fish or on a separate pan. Bake the fish and potatoes for about 15 minutes, depending on the thickness, turning once, until browned and cooked through.