Multiple Sclerosis Friendly Recipes

Chocolate Avocado Banana Cookies

5/29/2023

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Chocolate Avocado Banana Cookie Recipe
plant-based, gluten-free, refined sugar-free

Ingredients:

1/2 Large avocado (can substitute 1 small cooked sweet potato)
2 Bananas (rip is best)
1/2 cup Nut or Seed butter of choice (no added oils or sugar)
2/3-3/4 cup Raw honey or Pure maple syrup
2/3 cup Unsweetened cocoa powder
1/2 Tbsp Pure vanilla extract
1/4 tsp Salt
1/2 cup Cocoa nibs

Instructions:

Preheat oven to 350°F and line two cookie sheets with parchment paper.
Add all ingredients, except for the cocoa nibs, to a food processor.
Process until very smooth.
Remove blade and stir in the cocoa nibs.
Scoop out the batter 1 Tbsp at a time and drop onto the parchment lined cookie sheet.
Bake 25-30 minutes or until cooked through.
Allow to cool completely and store in the refrigerator.
Makes about 26 cookies.

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Chia Seed Pudding

4/17/2023

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Chia Seed Pudding
plant-based, gluten-free, refined sugar-free, vegan

Ingredients:

1/4 cup Chia seeds
1 cup Plant-based milk
2 Tbsp Cacao powder
2-3 Tbsp Pure maple syrup or raw honey
1 tsp Pure vanilla extract

Instructions:

Add all ingredients to a medium-sized storage container and whisk to combine well.**
Let sit for 15 minutes, then whisk mixture again.
Place lid on the storage container and keep in the refrigerator for at least 4 hours (best if kept overnight).
Stir briefly once it is ready, and serve with your favorite fresh fruits.
Pudding is good for at least 5 days refrigerated.

**Note: Alternatively, you can add the ingredients to a high-speed blender to create a smooth pudding texture. After blending, store for at least 4 hours in refrigerator before serving. If blending, I would recommend doubling the recipe to ensure it is pureed well and to use the higher amount of sweetener.

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Bean Salad

3/10/2023

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Bean Salad Recipe
plant-based, gluten-free, refined sugar-free, vegan

Ingredients:

5 cups Beans of choice (approx. 2-3 cans rinsed and drained), e.g. mix of chickpeas, kidney beans, lima beans, and/or black beans
8 Spring onions, chopped

Dressing Ingredients:

1/4 cup Apple cider vinegar
1/2 cup Flax oil, roasted walnut oil, or extra virgin olive oil
1 tsp Pure maple syrup or raw honey
1/2-1 tsp Salt
1 tsp Mustard
1 small Garlic clove, minced

Instructions:

Mix together beans and spring onions.
Combine the dressing ingredients and whisk well. An immersion blender works really well for this, too.
Pour over the bean mixture and coat evenly. Serve immediately or store in refrigerator.

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Healthy Chocolate Milk

2/27/2023

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Chocolate Milk Recipe
gluten-free, plant-based, refined sugar-free

Ingredients:

1 cup Milk (almond, cashew, etc.)
1/2 Tbsp Cocoa Powder
1 Tbsp Raw honey

Instructions:

Whisk together all ingredients until well combined.
Helpful hint: An immersion blender works really well for this recipe.
Fun twist: Make it hot chocolate by heating all ingredients over medium heat in a small sauce pan.

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Healthy Vegan Mac and Cheeze

1/29/2023

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Vegan Mac and Cheeze Recipe
vegan, plant-based, refined sugar-free

Ingredients:

16 oz. Whole wheat pasta, cooked according to package directions (substitute gluten-free if preferred)
3/4 cup Raw cashews or raw almond slivers
1 and 3/4 cups Plant-based milk
1/4 cup Extra virgin olive oil
1.5 Tbsp Tapioca flour or Arrowroot flour
1/4 cup Nutritional yeast
2 Tbsp Miso paste or substitute soy sauce
Juice of 1/2 Lemon
1 tsp Onion powder
1/2 tsp Garlic powder
1/2 Salt
Optional: 1/4 tsp Turmeric powder for color
Pepper to taste

Instructions:

Add all ingredients to a high-speed blender and blend until very smooth.
Pour into a sauce pan and heat over medium heat for about 10 minutes while whisking until the mixture thickens and is heated through.
Combine the desired amount with the pasta and enjoy.

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Creamy Southwest Pasta Salad

12/28/2022

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Creamy Southwest Pasta Salad Recipe
plant-based, vegan, refined sugar-free

Pasta Salad Ingredients:

1 lb. Whole wheat pasta
2 cups Tomatoes, diced
3 cups Black beans (2 cans of black beans)
1/4 cup Cilantro, minced
3-5 Spring onions, diced
2 cups Corn (thaw from frozen)
3 Green peppers, diced

Salad Dressing Ingredients:

3/4 cup Raw nuts (e.g. cashews or almonds)
Juice from 2 lemons or 4 limes
1/4 cup Extra virgin olive oil or flax oil
1/2 cup Water
2 tsp Apple cider vinegar
1/2 tsp Chili powder
1/2 tsp Cumin
1/2 tsp Paprika
1/8 tsp Smoked Paprika
1/2 tsp Mustard powder or mustard
1/2 tsp Salt
1 clove Garlic
Pepper to taste

Instructions:

Cook pasta according to instructions, drain, and let cool.
Add all Salad Dressing Ingredients to a blender and blend until smooth.
Combine all ingredients to a bowl, mix, and serve.

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Caramel Fudge Nice Cream

12/28/2022

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Caramel Fudge Nice Cream Recipe
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

2 Frozen bananas
1 Tbsp Pure maple syrup or raw honey
2 Tbsp Peanut butter or substitute any other nut or seed butter (free of added sugar and oil)

Instructions:

Add all ingredients to a food processor and process until a soft-serve texture is achieved.
Serve immediately or transfer to a freezer-safe container and store in the freezer.

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Buckeye Cupcakes

12/28/2022

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Buckeye Cupcake Recipe
plant-based, vegan, refined sugar-free

Cupcake Ingredients:

1 cup Plant-based milk
1 tsp apple cider vinegar (can substitute white vinegar)
1/2 cup Pure maple syrup or raw honey
1/3 cup Unsweetened apple sauce or extra virgin olive oil
2 tsp Pure vanilla extract
1 cup Whole wheat flour
1/3 cup Unsweetened Dutch-processed cocoa powder
1 tsp Baking soda
1/2 tsp Baking powder
1/4 tsp Salt

Frosting Ingredients:

8 oz. or half block Tofu (firm or extra firm)
1/2 cup Pure maple syrup or raw honey
1/3 cup Peanut butter (no added sugar or oil)

Cupcake Instructions:

Preheat oven to 350°F and line muffin tin with paper or silicone cups.
Add the vinegar to the plant-based milk, stir, and set aside.
Whisk together the maple syrup (or honey), apple sauce (or evoo), and vanilla.
Add in the rest of the dry ingredients along with the milk/vinegar mixture and whisk until well combined.
Divide the batter evenly among the 12 lined cups and bake for 20-25 minutes. Poke a knife or toothpick into the center of one of the cupcakes, if it comes out clean they are done baking otherwise continue baking until the knife comes out clean.
Let the cupcakes cool before frosting.

Frosting Instructions:

Add all ingredients to a blender or food processor and blend until very smooth.
Store in the refrigerator until firm (approximately 2 hours).
Once cupcakes are cooled top with frosting. Store frosted cupcakes in the fridge.

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Vegan Ranch

11/20/2022

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Vegan Ranch Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

3/4 cup raw nuts (cashews or almond slivers work very well)
1/4 cup oil (flax oil, walnut oil, avocado oil, or extra virgin olive oil)
1/2 cup water
1 Tbsp fresh squeezed lemon juice
2 1/2 tsp apple cider vinegar
1 tsp salt
1/2 tsp mustard powder or mustard seeds
1 tsp onion powder
1-2 cloves garlic, smashed
1/2 tsp pure maple syrup or raw honey
pepper to taste
1-2 Tbsp fresh chives, minced
1-2 Tbsp fresh dill, minced
1-2 Tbsp fresh basil, minced

Instructions:

Add all ingredients except the fresh herds to a blender and blend until smooth. If the mixture is too thick, add water a tablespoon at a time until the desired consistency is reached.
Mix in the fresh herbs and serve. Store in the fridge in an air-tight container; keeps for about a week.

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Three Ingredient Tortillas

11/20/2022

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Three Ingredient Tortilla Recipe
plant-based, vegan, refined sugar-free

Ingredients:

3 Sweet potatoes**
2 cups Whole wheat flour
1 tsp Salt

Instructions:

Wash sweet potatoes and microwave until soft; about 5 minutes each. Let cool for a few minutes until they can be handled easily.
Add whole wheat flour and salt to a large mixing bowl, then spoon in the flesh of the sweet potato.
Mix well to combine, making sure to mash up any potato lumps using a spoon, spatula, or your hands. If the dough is too wet, add a tablespoon of flour until the dough isn't sticky.
Once all ingredients are well combined, let the dough rest for 5 minutes.
Divide the dough into 10 equal balls (20 for smaller tortillas) and begin to flatten into a thin circle with a rolling pin on a well-floured surface.
Warm a skillet over medium-high heat and cook the tortillas one or two at a time until they begin to puff up and bubble. Then flip and cook for a couple minutes on the opposite side.
Place warm tortillas in a sealable dish and let them cool all together with the lid on to preserve moisture and enhance their flexibility.

**Note: You can also substitute regular potatoes, however you will need to mash the potatoes well before adding to the four and salt and you will need to add a little plant-based milk or water to ensure the potatoes mash completely. Otherwise you will end up with chunks of potato in the tortillas.

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MS Friendly recipes

Chocolate Avocado Banana Cookies

Chia Seed Pudding

Bean Salad

Healthy Chocolate Milk

Healthy Vegan Mac and Cheeze

Creamy Southwest Pasta Salad

Caramel Fudge Nice Cream

Buckeye Cupcakes

Vegan Ranch

Three Ingredient Tortillas

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