For many people, the holidays are a time for gratitude, family, and, of course, amazing food. But if you live with dysautonomia, traditional holiday food can be tricky. Heavy, carb-loaded, or sugary dishes may not sit well, and some people with dysautonomia need to increase their salt intake to help with blood pressure regulation and hydration.

That’s why this year, we’re sharing a few of our favorite dysautonomia-friendly holiday recipes. These dishes are salty, nutrient-dense, low in sugar and carbs, and full of holiday flavor. They are designed to nourish your body, support your electrolytes, and taste every bit as cozy and festive as the classics. Of course, substitute out any ingredients that you are allergic or sensitive to.

Pro Tip: Prepare your holiday dishes in advance to preserve energy on the day of the gathering. Find a place to sit where you can prepare your meal.

Be kind to yourself this holiday season. If you don’t have the energy to prepare anything, there is no shame in getting takeout or using prepared foods for the holidays. Being able to spend time with loved ones is what really matters.

Salty Charcuterie Board 

A charcuterie board is the ultimate holiday appetizer – easy to customize, beautiful to look at, and full of variety. Here are some ideas for inspiration:

• Pickles 
• Black Olives 
• Green Olives 
• Kalamata Olives 
• Your Favorite Cheeses 
• Pretzels 
• Your favorite salty crackers 
• Salted nuts 
• Popcorn 
• Salted meats (such as prosciutto, salami, or soppressata) 
• French onion or greek yogurt dip 
• Mini tomatoes, baby carrots, mini cucumbers and/or broccoli florets for dipping 
  

Roasted Pecans with Sea Salt & Rosemary

These roasted pecans are the perfect savory-salty snack or salad topper. They’re rich in magnesium, healthy fats, and sodium – all great for energy and hydration.

Ingredients

• 2 cups raw pecan halves
• 1 ½ tbsp melted butter
• 1 tbsp finely chopped fresh rosemary
• ¾ tsp coarse sea salt

Instructions

1. Preheat oven to 325°F (160°C). Line a baking sheet with parchment paper.
2. Toss pecans with olive oil, rosemary, and sea salt until evenly coated.
3. Roast for 15 – 20 minutes, stirring halfway through, until fragrant and golden.
4. Let cool completely. They’ll crisp as they cool. Add another sprinkle of salt as they cool.
   

Sautéed Green Beans with Bacon & Almonds

Crisp & tender green beans meet smoky bacon, toasted almonds, and a squeeze of lemon. The bacon adds sodium, while almonds provide protein and healthy fats.

Ingredients

• 1 ½ lbs fresh green beans
• 4 – 5 slices thick-cut bacon
• ½ cup sliced or slivered almonds
• ½ small onion, finely minced
• 1 tsp lemon zest
• 1 tbsp lemon juice 
• Sea salt, to taste

Instructions

1. In a large skillet, cook bacon until crispy. Remove and crumble. Leave about 1 tablespoon of bacon grease in the pan.
2. Add almonds to the same skillet and toast 2 – 3 minutes until golden. Be careful, these can burn quickly, so watch carefully.  Remove and set aside. 
3. Add green beans to the pan. Sauté 5 – 8 minutes until tender. Add the minced onion halfway through cooking.
4. Add bacon and almonds back to the skillet. Sprinkle with sea salt, lemon zest, and juice. Toss well and serve warm.
   

Salted Apple Skillet Crisp 

This warm, cozy dessert captures everything you love about apple crisp, but with a salty, modern twist. It’s gluten-free, low in sugar, and full of flavor from cinnamon, nuts, and flaky sea salt. 

Ingredients

For the apple filling:

• 4 medium tart apples (Granny Smith, Honeycrisp, or Pink Lady), peeled and sliced
• 1 ½ tbsp butter or coconut oil
• ½ tsp cinnamon
• ¼ tsp nutmeg
• ¼ tsp fine sea salt
• 2 tbsp coconut sugar, or preferred sweetener 
• 1 tsp vanilla extract
• 1 tsp lemon juice (optional)

For the crisp topping:

• ¾ cup almond flour
• ½ cup chopped salted pecans or walnuts
• ¼ cup unsweetened shredded coconut or oats (optional)
• 3 tbsp butter or coconut oil
• 2 tbsp coconut sugar, or preferred sweetener
• ¼ tsp sea salt
• ½ tsp cinnamon

Instructions

1. Preheat oven to 350°F (175°C).
2. Melt butter in an oven-safe skillet. Add apples, cinnamon, nutmeg, and salt. Sauté 5 – 7 minutes, then stir in sweetener, vanilla, and lemon juice.
3. Mix almond flour, nuts, coconut, sweetener, sea salt, and cinnamon in a separate bowl. Stir in melted butter until the mixture forms pea-sized crumbs.
4. Spread the apple mixture evenly in the skillet. Sprinkle the topping over it.
5. Bake for 18 – 22 minutes, until bubbly and golden.
6. Sprinkle with flaky sea salt while warm. Serve as-is, or with Greek yogurt or whipped coconut cream.
   

Wishing you all a delicious, dysautonomia-friendly holiday filled with comfort, gratitude, and just the right amount of salt!

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