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MS Friendly recipes

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:
  1. Cook pasta according to instructions, drain, and let cool.
  2. Add all Salad Dressing Ingredients to a blender and blend until smooth.
  3. 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:
  1. Add all ingredients to a food processor and process until a soft-serve texture is achieved.
  2. 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:
  1. Preheat oven to 350°F and line muffin tin with paper or silicone cups.
  2. Add the vinegar to the plant-based milk, stir, and set aside.
  3. Whisk together the maple syrup (or honey), apple sauce (or evoo), and vanilla.
  4. Add in the rest of the dry ingredients along with the milk/vinegar mixture and whisk until well combined. 
  5. 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.
  6. Let the cupcakes cool before frosting.

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

    Amanda Windhof, PhD is an MS lifestyle advocate who wants to ensure a healthy diet is accessible to everyone.

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