{"id":1412,"date":"2025-11-12T14:11:58","date_gmt":"2025-11-12T19:11:58","guid":{"rendered":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/?p=1412"},"modified":"2025-11-12T14:12:31","modified_gmt":"2025-11-12T19:12:31","slug":"dysautonomia-friendly-holiday-recipes","status":"publish","type":"post","link":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/dysautonomia-friendly-holiday-recipes\/","title":{"rendered":"Dysautonomia-Friendly Holiday Recipes"},"content":{"rendered":"\n<p>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.<\/p>\n\n\n\n<p>That\u2019s why this year, we\u2019re 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. <\/p>\n\n\n\n<p>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. <\/p>\n\n\n\n<p>Be kind to yourself this holiday season. If you don&#8217;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. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Salty Charcuterie Board&nbsp;<\/strong><\/h2>\n\n\n\n<p>A charcuterie board is the ultimate holiday appetizer &#8211; easy to customize, beautiful to look at, and full of variety. Here are some ideas for inspiration:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pickles&nbsp;<\/li>\n\n\n\n<li>Black Olives&nbsp;<\/li>\n\n\n\n<li>Green Olives&nbsp;<\/li>\n\n\n\n<li>Kalamata Olives&nbsp;<\/li>\n\n\n\n<li>Your Favorite Cheeses&nbsp;<\/li>\n\n\n\n<li>Pretzels&nbsp;<\/li>\n\n\n\n<li>Your favorite salty crackers&nbsp;<\/li>\n\n\n\n<li>Salted nuts&nbsp;<\/li>\n\n\n\n<li>Popcorn&nbsp;<\/li>\n\n\n\n<li>Salted meats (such as prosciutto, salami, or soppressata)&nbsp;<\/li>\n\n\n\n<li>French onion or greek yogurt dip&nbsp;<\/li>\n\n\n\n<li>Mini tomatoes, baby carrots, mini cucumbers and\/or broccoli florets for dipping&nbsp;<br><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Roasted Pecans with Sea Salt &amp; Rosemary<\/strong><\/h2>\n\n\n\n<p>These roasted pecans are the perfect savory-salty snack or salad topper. They\u2019re rich in magnesium, healthy fats, and sodium &#8211; all great for energy and hydration.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ingredients<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 cups raw pecan halves<\/li>\n\n\n\n<li>1 \u00bd tbsp melted butter<\/li>\n\n\n\n<li>1 tbsp finely chopped fresh rosemary<\/li>\n\n\n\n<li>\u00be tsp coarse sea salt<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Instructions<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 325\u00b0F (160\u00b0C). Line a baking sheet with parchment paper.<\/li>\n\n\n\n<li>Toss pecans with olive oil, rosemary, and sea salt until evenly coated.<\/li>\n\n\n\n<li>Roast for 15 &#8211; 20 minutes, stirring halfway through, until fragrant and golden.<\/li>\n\n\n\n<li>Let cool completely. They\u2019ll crisp as they cool. Add another sprinkle of salt as they cool.<br><\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Saut\u00e9ed Green Beans with Bacon &amp; Almonds<\/strong><\/h2>\n\n\n\n<p>Crisp &amp; tender green beans meet smoky bacon, toasted almonds, and a squeeze of lemon. The bacon adds sodium, while almonds provide protein and healthy fats.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ingredients<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 \u00bd lbs fresh green beans<\/li>\n\n\n\n<li>4 &#8211; 5 slices thick-cut bacon<\/li>\n\n\n\n<li>\u00bd cup sliced or slivered almonds<\/li>\n\n\n\n<li>\u00bd small onion, finely minced<\/li>\n\n\n\n<li>1 tsp lemon zest<\/li>\n\n\n\n<li>1 tbsp lemon juice&nbsp;<\/li>\n\n\n\n<li>Sea salt, to taste<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Instructions<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>In a large skillet, cook bacon until crispy. Remove and crumble. Leave about 1 tablespoon of bacon grease in the pan.<\/li>\n\n\n\n<li>Add almonds to the same skillet and toast 2 &#8211; 3 minutes until golden. Be careful, these can burn quickly, so watch carefully.&nbsp; Remove and set aside.&nbsp;<\/li>\n\n\n\n<li>Add green beans to the pan. Saut\u00e9 5 &#8211; 8 minutes until tender. Add the minced onion halfway through cooking.<\/li>\n\n\n\n<li>Add bacon and almonds back to the skillet. Sprinkle with sea salt, lemon zest, and juice. Toss well and serve warm.<br><\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Salted Apple Skillet Crisp&nbsp;<\/strong><\/h2>\n\n\n\n<p>This warm, cozy dessert captures everything you love about apple crisp, but with a salty, modern twist. It\u2019s gluten-free, low in sugar, and full of flavor from cinnamon, nuts, and flaky sea salt.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ingredients<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>For the apple filling:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 medium tart apples (Granny Smith, Honeycrisp, or Pink Lady), peeled and sliced<\/li>\n\n\n\n<li>1 \u00bd tbsp butter or coconut oil<\/li>\n\n\n\n<li>\u00bd tsp cinnamon<\/li>\n\n\n\n<li>\u00bc tsp nutmeg<\/li>\n\n\n\n<li>\u00bc tsp fine sea salt<\/li>\n\n\n\n<li>2 tbsp coconut sugar, or preferred sweetener&nbsp;<\/li>\n\n\n\n<li>1 tsp vanilla extract<\/li>\n\n\n\n<li>1 tsp lemon juice (optional)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>For the crisp topping:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00be cup almond flour<\/li>\n\n\n\n<li>\u00bd cup chopped salted pecans or walnuts<\/li>\n\n\n\n<li>\u00bc cup unsweetened shredded coconut or oats (optional)<\/li>\n\n\n\n<li>3 tbsp butter or coconut oil<\/li>\n\n\n\n<li>2 tbsp coconut sugar, or preferred sweetener<\/li>\n\n\n\n<li>\u00bc tsp sea salt<\/li>\n\n\n\n<li>\u00bd tsp cinnamon<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Instructions<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Preheat oven to 350\u00b0F (175\u00b0C).<\/li>\n\n\n\n<li>Melt butter in an oven-safe skillet. Add apples, cinnamon, nutmeg, and salt. Saut\u00e9 5 &#8211; 7 minutes, then stir in sweetener, vanilla, and lemon juice.<\/li>\n\n\n\n<li>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.<\/li>\n\n\n\n<li>Spread the apple mixture evenly in the skillet. Sprinkle the topping over it.<\/li>\n\n\n\n<li>Bake for 18 &#8211; 22 minutes, until bubbly and golden.<\/li>\n\n\n\n<li>Sprinkle with flaky sea salt while warm. Serve as-is, or with Greek yogurt or whipped coconut cream.<br><\/li>\n<\/ol>\n\n\n\n<p>Wishing you all a delicious, dysautonomia-friendly holiday filled with comfort, gratitude, and just the right amount of salt! <\/p>\n\n\n\n<p><\/p>\n<a class=\"synved-social-button synved-social-button-follow synved-social-size-16 synved-social-resolution-single synved-social-provider-facebook nolightbox\" data-provider=\"facebook\" target=\"_blank\" rel=\"nofollow\" title=\"Follow us on Facebook\" href=\"http:\/\/www.facebook.com\/dysautonomiainternational\" style=\"font-size: 0px;width:16px;height:16px;margin:0;margin-bottom:5px;margin-right:5px\"><img loading=\"lazy\" decoding=\"async\" alt=\"Facebook\" title=\"Follow us on Facebook\" class=\"synved-share-image synved-social-image synved-social-image-follow\" width=\"16\" height=\"16\" style=\"display: inline;width:16px;height:16px;margin: 0;padding: 0;border: none;box-shadow: none\" 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src=\"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-content\/plugins\/social-media-feather\/synved-social\/image\/social\/regular\/32x32\/mail.png\" \/><\/a><a class=\"synved-social-credit\" target=\"_blank\" rel=\"nofollow\" title=\"WordPress Social Media Feather\" href=\"http:\/\/synved.com\/wordpress-social-media-feather\/\" style=\"color:#444;text-decoration:none;font-size:8px;margin-left:5px;vertical-align:10px;white-space:nowrap\"><span>by <\/span><img loading=\"lazy\" decoding=\"async\" style=\"display: inline;margin:0;padding:0;width:16px;height:16px\" width=\"16\" height=\"16\" alt=\"feather\" src=\"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-content\/plugins\/social-media-feather\/synved-social\/image\/icon.png\" \/><\/a>","protected":false},"excerpt":{"rendered":"<p>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 &hellip; <a href=\"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/dysautonomia-friendly-holiday-recipes\/\" class=\"more-link\">Continue reading <span class=\"screen-reader-text\">Dysautonomia-Friendly Holiday Recipes<\/span> <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":1414,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-1412","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/posts\/1412","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/comments?post=1412"}],"version-history":[{"count":4,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/posts\/1412\/revisions"}],"predecessor-version":[{"id":1418,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/posts\/1412\/revisions\/1418"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/media\/1414"}],"wp:attachment":[{"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/media?parent=1412"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/categories?post=1412"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dysautonomiainternational.org\/blog\/wordpress\/wp-json\/wp\/v2\/tags?post=1412"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}