Multiple Sclerosis Friendly Recipes

Fudgy Gluten-Free Brownies

3/31/2019

The amazing thing about eating clean, is that it actually isn't that hard. It does involve preparing most of what you eat yourself, but it isn't any more difficult than "conventional" cooking, and sometimes it is even easier. Take this recipe for example, it is loaded with protein, vitamins, and fiber while still satisfying that sweet tooth, and all you have to do is throw the ingredients in a food processor and then bake!

Another great part about eating clean is that it gives you the opportunity to see everyday common food in a whole new light. Here we are transforming chickpeas into super chocolatey, fudgy brownies. You are basically creating a mouthwatering dessert that you SHOULD eat for your health! How amazing is that?!

Many times, gluten-free brownies come out crumbly and even a little bitter. This is not at all the case for this recipe. These brownies come together wonderfully and keep their smooth, creamy texture. My 5 year old also gobbles them up, and since these are full of healthy goodness, I can let her eat as many as she wants! This recipe is chocoholic-kid approved!

Chickpea Brownie Recipe
vegan, plant-based, gluten-free, refined-sugar free

Ingredients:

10 pitted dates, soak in hot water for at least 10 min
1 15 oz. can of chickpeas, rinsed (can substitute black beans, pinto beans or another white bean)
1/4 cup of water
1/4 cup almond butter*
1/4 cup tahini*
1/4 cup maple syrup**
1/4 cup unsweetened cocoa powder, best with Dutched cocoa powder
1/2 tsp baking powder
1 tsp pure vanilla extract
pinch of salt

Instructions:

Begin by soaking the dates in hot water.
Preheat oven to 350°F and grease an 8x8 baking dish (or a round cake baking dish) with extra virgin olive oil. (These can also be made in a muffin tin to make brownie bites.)
Add the rest of the ingredients to a food processor and then drain the softened dates before adding them.
Process mixture until very smooth.
Pour the mixture into the greased baking pan and bake for 30 min or until a knife inserted comes out clean
Let sit for about 10 min and then enjoy.
Will keep for at least a week in the refrigerator.

*Note: The type of nut or seed butter here does not matter, if you only have peanut butter, you can use 1/2 cup peanut butter or use 1/2 cup almond, cashew, tahini, or sunflower seed butter.

**Note: If you want to reduce the amount of maple syrup add one ripe banana instead and only use 2 Tbsp of maple syrup.

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Cauliflower Crackers

3/24/2019

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Cauliflower is really an amazing vegetable. It is always on my weekly shopping list because there are so many ways it can be used: to make sauce, pizza crust, rice substitute, dessert (seriously), or even crackers as will be demonstrated below! For this cracker recipe, you will need to turn that head of cauliflower into rice. If you have never made cauliflower rice, it is pretty easy. Just cut up the cauliflower and place it in your food processor and process until it is the consistency of, well, rice.

You will not need all of the cauliflower rice for this cracker recipe but it can be handy to have around. Cauliflower rice is a great way to bulk up any recipe with "hidden" vegetables. It is very well hidden especially mixed in with actual rice, but it can also be used as a complete substitute for any rice dish. I've even seen it used as a substitute for rice in sushi!

Cauliflower Cracker Recipe
vegan, plant-based, gluten-free

Ingredients:

1.5 cups cauliflower rice (about 2/3 of a head of cauliflower)
1/2 cup flour of choice (I used chickpea flour to make them gluten-free)
1/4 cup olive oil
2 tsp herbs of choice. (I like using garlic powder, onion powder, dried thyme and dried sage)
1-2 tsp salt
1/2 cup ground flax seeds
1/4 cup sesame seeds or sunflower seeds
1/4 cup chia seeds
1/4 cup water

Instructions:

Preheat oven to 400°F.
Add all ingredients to a large bowl and mix to form a dough.
Transfer to parchment paper and roll to a thin layer with a rolling pin. Make sure the size you roll it out to will fit on a baking sheet.
Keep your hands moist when you are moving the dough around to avoid it sticking too much to you. If the dough sticks to the rolling pin, sprinkle with a little flour.
Now transfer the thin layer of dough with the parchment paper to the baking sheet.
At this point I will use a pizza cutter to cut into squares. If you want to separate the squares out now you can, but I wait till about mid-way through baking to separate them out because they are easier to handle then...but hot, so be careful!
Bake for about 15-20 min and then let cool. They will firm up as they cool, and if they are not crispy enough for your tastes, you can put them back in the oven for 5 min intervals.

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Creamy Hummus

3/24/2019

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So here it is, the obligatory hummus recipe. However, if you make this recipe you will be blown away. This is seriously the best traditional-type hummus recipe I have tried. I was a little skeptical because it seemed sort of unconventional (i.e., microwaving the chickpeas in their liquid?!), but it produces a wonderfully rich and creamy consistency that I have not seen in any other recipe. Usually, I play around with any recipe I find and alter them somewhat to accommodate my tastes and dietary needs, but this one is perfect how is it. Even though, I have added fresh herbs to it like cilantro for a slightly different twist, and the results were still spectacular. I guess the lesson is: there is always room for play!

Creamy Hummus Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

1 15 oz. can of chickpeas with liquid (do not drain!)
3 peeled and crushed garlic cloves
1/2 cup tahini
Juice from 1/2 lemon
3/4 tsp salt
optional: a handful of fresh herbs like cilantro, basil, or mint
2 Tbsp olive oil

Instructions:

Pour chickpeas with liquid and crushed garlic cloves into a microwave-safe bowl.
Microwave for 5 min.
Add microwaved chickpeas with the rest of the ingredients, except the olive oil, to a food processor and process until smooth.
While processing, slowly add the olive oil and scrape down the sides to ensure it is all well mixed and creamy.
Serve as a dip for veggies or crackers (like these homemade cauliflower crackers!) or as a sandwich spread.

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Creamy Vegan Sour Cream

3/17/2019

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Until I gave up dairy, I had no idea the many ways nuts can actually be used to mimic dairy favorites. To top it off, I would have never dreamed how easy it actually is. Take this vegan sour cream recipe, it is one step...that's it. All you have to do is blend all the ingredients in the blender. It is seriously that simple. After blending, you will have a lusciously thick and creamy spread that can be used anywhere you would typically use sour cream. I challenge anyone to try this out in place of traditional dairy sour cream. I guarantee it will be a strong competitor on taco night!

Vegan Sour Cream Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

1 cup of raw nuts (cashews, almonds, or walnuts work well)
1/2 cup water
1 Tbsp apple cider vinegar
Juice of 1/2 lemon (about 1.5-2 Tbsp)
1/2 tsp salt

Instructions:

Add all ingredients to the blender and blend well (up to a minute in the blender). It can get really thick so stop in between to scrape down the sides. It will keep well in an airtight container for at least a week.
Use with homemade corn tortilla chips with black beans and salsa, or as a spread on gluten-free wraps!

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Carrot and White Bean Dip

3/10/2019

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This recipe is a fun twist on the traditional hummus dip. The smokey flavor is a wonderful complement to the sweetness of the carrots. As with most of the recipes I share, it is also quick and easy to make. For my tastes, I prefer a thicker dip and use chickpeas, but really any light colored bean will do, e.g. pinto beans or cannellini beans. With pinto or cannellini beans the dip will be a little thinner, which can make it more ideal for use as a sauce instead of a dip.

Roasted garlic is a must for this recipe to come together, but the onions can be kept out if you like. I also love to roast the carrots and onions along with the garlic, but you can of course steam the carrots and onions. This dip pairs well with green peppers and cucumbers but my favorite way to enjoy is as a topping on homemade bread, fresh out of the bread maker!

Carrot and White Bean Dip Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

3 large carrots washed and cut into rounds
4 garlic cloves, with peel on
1/2 white onion, sliced
1 15 oz. can of chickpeas, drained and rinsed
2 Tbsp olive oil
Juice of 1 lemon
1/2 tsp smoked paprika
1/2 tsp cumin
1/4 tsp salt

Instructions:

Preheat oven to 375°F.
Toss the carrots and onions with 1 tsp olive oil and then place carrot rounds and onion slices on a lined baking sheet. The garlic can be roasted in the oven while the carrots and onions are baking.
Bake the garlic cloves for 15 min and carrots and onions for 20-25 min. Remove peel from garlic.
Place peeled garlic, carrots, onions, and beans in the food processor along with the rest of the ingredients.
Process until smooth; scraping the sides occasionally.
Serve or chill until ready to eat!

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Baked Onion Rings and Broccoli

3/2/2019

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I’ll be the first to admit it…I have a problem. I cannot stop making this recipe! Each week I tell myself I will try something different with the broccoli in my refrigerator, but it never fails, I end up making this. In all honesty, there are worse things. But since I love this recipe so much I wanted to share it with all of you who might be looking for a healthy, delicious alternative to the notorious onion ring.

The idea for this recipe came while I was preparing the onion topping for my green bean casserole. I just added broccoli to the onion mix to have added health benefits, and I was hooked. Of course you can just use this recipe to make healthy onion rings if you so desire. These are not only vegan but even gluten-free, if you can believe it. Be sure to make extra cause these puppies won’t last long!

Oven-Baked Onion Rings and Broccoli Recipe
vegan, gluten-free, plant-based, refined-sugar free
Ingredients:

1 onion cut into rings
1 head of broccoli cut into florets
1/4 cup non-dairy milk or vegetable broth
1 Tbsp soy sauce (gluten-free soy sauce if you are gluten-intolerant or coconut aminos if you are soy intolerant)
1-2 Tbsp nutritional yeast
2 Tbsp almonds (grind in food processor or blender)
1/2 cup oats (grind in food processor or blender)
1/4 cup flax seeds (grind in food processor or blender)
1/2 tsp salt

Instructions:

Preheat oven to 450°F.
Add onions, broccoli, non-dairy milk, and soy sauce to a bowl and mix to coat vegetables.
Grind up almonds, oats, and flax seeds.
Add nutritional yeast ground almonds, ground oats, ground flax seeds and salt. Then mix well.*
Spread a single layer on a baking sheet and bake for 30 min, flipping half way.
Broil for the last 1-2 min if it is not quite crispy enough.
You can eat these as a snack or use as a salad topping or side.

*Note: The mixture may need a little additional moisture to stick, but don't worry if not all of it sticks well, just add it to the top on the baking sheet and you will get a nice crispy top layer.

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MS Friendly recipes

Fudgy Gluten-Free Brownies

Cauliflower Crackers

Creamy Hummus

Creamy Vegan Sour Cream

Carrot and White Bean Dip

Baked Onion Rings and Broccoli

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