Multiple Sclerosis Friendly Recipes

Black Bean Frosting

9/30/2024

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Black Bean Frosting Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

3/4 cup Dates, pitted and chopped
1 1/2 cups Black bean (about 1 can, rinsed and drained)
1/4 cup Cocoa powder
1/3 cup Pure maple syrup or raw honey
2 Tbsp Hemp seeds or raw cashews
1 tsp Pure vanilla extract
Pinch of salt
1/4 cup Plant-based milk

Instructions:

Soak dates for 30 minutes in hot water.
Drain dates and add all ingredients to a blender and blend until very smooth. Scraping down the sides as necessary. If the mixture is too thick, add plant-based milk 1 Tbsp at a time.
Cool for a few hours in the refrigerator.

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Baked Tofu

8/25/2024

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Baked Tofu Recipe
Plant-based, gluten free, vegan, refined sugar-free

Ingredients:

14 oz. Block firm or extra firm tofu
1 Tbsp Vinegar of choice
1 Tbsp Soy sauce
3 Tbsp Nutritional yeast
1-2 tsp Garlic powder
1-2 tsp Onion powder
1-2 tsp Ground cumin
1-2 tsp Dried oregano
1/2 tsp Smoked paprika
1/4 tsp Black pepper

Instructions:

Preheat oven to 375°F and line a baking tray with parchment paper.
Cut tofu block into cubes and place in a large mixing bowl.
Add all of the seasoning to the tofu and mix to coat and then spread in an even layer on the lined baking tray.
Bake in the oven for 30 minutes. Bake 5-10 minutes longer for a crispier texture.

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Cinnamon Rolls

7/6/2024

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Cinnamon Rolls
plant-based, vegan, refined sugar-free

Cinnamon Roll Dough Ingredients:

2 cups Warm water or warmed plant-based milk
1 pack Active dry yeast
1/2 cup Extra virgin olive oil
1/4 cup Pure maple syrup or raw honey
4 1/2 cups Whole wheat flour (plus extra for dusting)
1 tsp Baking powder
2 tsp Salt

Cinnamon Roll Filling Ingredients:

1/2-2/3 cup Unsweetened apple sauce
1/2 cup Date sugar**
2 Tbsp Ground cinnamon

Citrus Glaze Ingredients:

1 cup Raw cashews
1 tsp Orange zest
2 Tbsp Orange juice (fresh squeezed is best)
1/4 cup Maple syrup or raw honey
1 tsp Pure vanilla extract
1/2 tsp Ground cinnamon
Pinch of salt
1-2 Tbsp Plant-based milk or water

Cinnamon Roll Instructions:

In a large bowl stir together warm water or plant-based milk and yeast. Let the mixture sit for about 5 minutes until the yeast begins "blooming".
Add in the rest of the dough ingredients to the bowl and fold together until a sticky dough forms. If you have access to a dough mixer, it can be helpful to use it for this step.
Cover the dough with a towel and let it rise for 1 hour.
Prepare the filling by mixing all of the ingredients together in a small bowl. Start with 1/2 cup applesauce and add in more if the mixture looks too dry. For best results the filling should be firm but still moist**.
Prepare a well-floured surface to turn out the dough. Begin kneading the dough; it may be necessary to lightly flour the top of the turned out dough. Keep kneading until the dough loses its stickiness.
Preheat oven to 350°F and line two baking sheets with parchment paper.
Roll out the dough to form a large rectangle to 1/4 inch thickness.
Evenly spread the filling to the edges of the dough.
Carefully roll the dough into a log and cut into 1-2 inch slices. I find a serrated bread knife works best.
Place the cinnamon rolls onto the lined baking sheets, leaving space in between them.
Bake for 30-40 minutes. Prepare the Citrus Glaze while the cinnamon rolls are baking.
Once the cinnamon rolls are slightly browned, remove from oven and let cool for 15 minutes.

Citrus Glaze Instructions:

Combine all ingredients in a blender and blend until very smooth. It may be necessary to add the additional tablespoon of plant-based milk/water to ensure the ingredients blend sufficiently.
Drizzle over cooled Cinnamon Rolls and enjoy!

**Note: It is possible to substitute pure maple syrup or raw honey if you don't have date sugar on hand. However the filling will be very fluid and it will get super messy when you try to roll the dough into a log. In this case it is good to only add about half of the liquid filling to the rolled out dough and then forming the dough log, take a spoon and pour the rest of the filling over the rolls on the baking sheets before baking. It will be just as tasty, but a little bit messier.

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Balsamic Salad Dressing

6/18/2024

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Quick and Easy Balsamic Salad Dressing Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

6 Tbsp Flax oil (can substitute with extra virgin olive oil)
3 Tbsp Balsamic Vinegar
1 clove Garlic, minced
1 Tbsp Mustard
1/2 tsp Salt
pinch Pepper
1 tsp Pure maple syrup or raw honey

Instructions:

Add all ingredients in a mason jar, or container with a tight fitting lid, and shake vigorously until well combine. Optionally, use an immersion blender to emulsify the ingredients together.
Store in the refrigerator.

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Lemon Loaf

6/18/2024

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Healthy Lemon Loaf Recipe
plant-based, vegan, refined sugar-free

Loaf Ingredients:

2 Tbsp Lemon zest (from 2 large lemons)
2 Tbsp Lemon juice (from about 1 lemon)
1/2 cup Plant-based milk
1/2 tsp Pure vanilla extract
1/2 cup Pure maple syrup or raw honey
1/4 cup Extra virgin olive oil (evoo)
1/3 cup Unsweetened apple sauce (equates to about 113g or a 4 oz. individual cup)
1 3/4 cups Whole wheat flour
2 tsp Baking powder
1/4 tsp Baking soda
1/4 tsp Salt

Lemon Glaze Ingredients:

1 cup Raw cashews (option to pre-grind in a food processor to ensure a smoother texture)
2 Tbsp Lemon juice (from about 1 lemon)
1/4 cup Pure maple syrup or raw honey
1 tsp Pure vanilla extract
1/8 tsp Salt
1 Tbsp-1/4 cup Water

Loaf Instructions:

Preheat oven to 350°F and line a bread pan with parchment paper.
Add the lemon juice to the milk and let sit for at least 5 minutes.
Whisk together the lemon zest, vanilla, maple syrup or honey, evoo, and apple sauce.
Add the rest of the ingredients along with the lemon and milk mixture and mix until combined.
Pour batter into the parchment paper lined bread pan.
Bake in the oven for 35-40 minutes, or until a toothpick poked in the center comes out clean.
Let cool.

Lemon Glaze Instructions:

Add all ingredients to a blender and blend until smooth, adjusting the amount of water if necessary to achieve a smooth texture.
Once the cake is cooled, top with glaze.

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Cauliflower Rice Salad

5/26/2024

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Cauliflower Rice Salad Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

1 head Cauliflower
2 cups Cherry tomatoes, cut in halves
2 cups Cucumber, diced
1/2 Red onion, chopped
2-4 Tbsp Fresh mint, finely chopped (substitute with basil or cilantro)
2 Tbsp Flaxseed oil or extra virgin olive oil
2 Tbsp Apple cider vinegar or juice from 2 lemons
1 tsp Salt, divided
1/4 tsp Pepper
**Optional add-ins: 1-2 cups chickpeas and/or chopped bell peppers

Instructions:

Wash the cauliflower and chop into florets. If the leaves and stem are fresh, feel free to chop these up, too.
Place the cauliflower pieces into a food processor and process until the cauliflower resembles rice.
Add cauliflower rice and 1/2 tsp salt to a skillet over medium heat and sauté for about 10 minutes. Let cool.
In a large bowel, combine the cauliflower rice with the rest of the ingredients and mix well.

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French Toast Bake

4/15/2024

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French Toast Bake Recipe
plant-based, vegan, refined sugar-free

Ingredients:

1/2 cup Pure maple syrup or raw honey
3 Bananas
2 cups Plant-based milk
2 tsp Pure vanilla extract
2 tsp Cinnamon
10 oz. Whole grain bread (oil and sugar free if possible) cut into 1 inch cubes

**Note below how this mixture can also be used to make traditional French Toast

Instructions:

Preheat oven to 400°F.
Add all ingredients, except for the bread, to a blender and mix until smooth.
Layer bread cubes in a 13x9 inch baking dish and pour over the blended mixture.
Bake in the over for 35 minutes.

**Alternatively, the blended mixture can be used to make typical French Toast by soaking bread slices in the blended mixture and cooking the soaked bread in a skillet and flipping until toasted on both sides.

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One Pot Miso-Based Soup

3/8/2024

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Miso-Based Soup Recipe
plant-based, gluten-free, vegan, refined sugar-free

Ingredients (for one serving):

1 Tbsp Miso paste
1/4-1/2 cup Cabbage, sliced (any vegetable you have on hand can work, e.g. peas, zucchini, kale, carrots; if you are looking for more of a stew like consistency, increase the amount of veggies; option also to omit veggies for more of a traditional miso soup)
1/4 cup Onion, diced
1 clove Garlic, minced
1 cup Vegetable broth (no added sugars or oils)
1/4 cup Tofu, cubed or 3/4 cup dry Soy curls (soaked 10 min in water)
1 sheet Nori dried seaweed, torn or cut into small pieces
Salt to taste (miso is quite salty so you may not need any additional salt)

Instructions:

Begin by dissolving the Miso paste in a small amount of hot water to remove clumps and set aside.
Heat a medium-sized pot over medium heat and dry sauté the cabbage, onions, and garlic until soft. If needed, add a little bit of water or vegetable broth to the vegetables to prevent sticking.
Next pour in the vegetable broth, increase heat to medium-high, and bring to a simmer.
Reduce heat and stir in Tofu or Soy curls and the small pieces of Nori seaweed.
After about 5 minutes, remove from heat and mix in the dissolved Miso paste. Best served warm and fresh.

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Vegan Pesto

2/20/2024

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

Ingredients:

1/2 cup Raw nuts (walnuts, almonds, cashews, pine nuts)
2 cups Leafy greens (Arugula, Basil, Spinach, or mixture)
2 Tbsp Flax oil or extra virgin olive oil
2 Garlic cloves, minced
3 Tbsp Nutritional yeast
1/2-3/4 tsp Salt
Juice from 1 lemon

Instructions:

Add raw nuts to a food processor and process until the nuts have a sand-like consistency. This step helps break down the nuts and ensure better incorporation in the final product.
Then add the rest of the ingredients to the food processor, and process until smooth.
Great as an addition to cooked pasta or quinoa.

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Focaccia Bread

1/19/2024

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Focaccia Bread Recipe
vegan, plant-based, refined sugar-free

Ingredients:

1 cup warm water
1 package dry active yeast
1 tsp maple syrup (or raw honey if you are not vegan)
2 cups whole wheat flour
1 tsp salt
1 Tbsp extra virgin olive oil

Instructions:

Combine warm water, yeast, and maple syrup in a bowl and let sit for a 5-10 minutes until yeast begins to bloom/froth.
Add the whole wheat flour and salt and knead the dough until it forms a ball (approximately 1 minute). If you have a dough mixer or bread maker, this is a good time to utilize it.
Coat a second bowl with the olive oil and add the dough. Coat the dough with the oil. To prevent sticking, coat your hands in olive oil.
Let sit for 15 min or until it has doubled in size.
After the dough has risen, knead it again to incorporate the olive oil.
Spread the dough on an oiled baking sheet or pizza stone. Again olive oil is the secret to keeping the dough from sticking to your hands and can help spread out the dough. Rest dough for 30min.
Preheat oven to 375°F. Using your finger tips press indentations all over the top of the dough.
Add toppings of choice if you like, e.g. olives, tomatoes, onions, Italian seasoning, etc.
Bake 20 minutes or until golden brown.

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<<Previous

MS Friendly recipes

Black Bean Frosting

Baked Tofu

Cinnamon Rolls

Balsamic Salad Dressing

Lemon Loaf

Cauliflower Rice Salad

French Toast Bake

One Pot Miso-Based Soup

Vegan Pesto

Focaccia Bread

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