Multiple Sclerosis Friendly Recipes

Ketchup and BBQ Sauce

11/25/2023

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Ketchup and BBQ Sauce Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ketchup Ingredients:

6 oz. Tomato paste
1/2 cup Water
1 Tbsp + 1 tsp White vinegar (or any you have on hand)
1 Tbsp Pure maple syrup or raw honey
1/2 tsp Garlic powder
1/2 tsp Onion powder
1/2 tsp Salt

Additional Ingredients for BBQ Sauce:

2 Tbsp Balsamic vinegar
2 Tbsp Pure maple syrup or raw honey
1/2-1 tsp Smoked paprika
1/4 tsp Salt
1/4 tsp Garlic powder

Instructions:

Add all ingredients to a small sauce pan, whisk to combine.
Warm over medium heat and thicken for 10 minutes. Stir to avoid burning and splattering.
Let cool and store in an airtight container in the refrigerator.

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Vegan Tiramisu Recipe
vegan, plant-based, refined sugar-free

Ingredients:

Sponge fingers:
1/3 cup Unsweetened applesauce
1/4 tsp Salt
1/2 cup Pure maple syrup or raw honey
1 tsp Pure vanilla extract
3 Tbsp Tapioca or cornstarch
1 cup Whole wheat flour
1/2 tsp Baking powder

Cream:
400 g Firm tofu, drained (1 block)
1/2 cup Raw cashews or almonds
Juice of two lemons
1 Tbsp Miso paste
1 tsp Pure vanilla extract
1/4 cup Pure maple syrup or raw honey

Additional Ingredients:
1 cup Coffee, cooled to room temperature
Cocoa Powder for dusting top

Instructions:

Sponge fingers

Preheat oven to 350°F and line a baking sheet with parchment paper.
In a large bowl, mix together all ingredients until well combined.
Place batter in an icing piping bag (or a ziplock bag with one corner cut).
Squeeze out approximately 1 inch wide x 3 inch long strips of batter on the lined baking sheet.
Bake for 10-15 minutes until the sponge fingers begin to brown.
Once baked, soak sponge fingers in the cooled coffee for a few minutes and place half in a single layer on a dessert dish. If the dish is small, you can divide the sponge fingers into thirds for the layers.
Prepare the cream.

Cream

Add all ingredients to a blender and blend until smooth.
Pour 1/2 of the cream over the layer of sponge fingers.
Add a second layer of sponger fingers and top with the rest of the cream.
Depending on the size of your dessert dish, you may need to adjust the amount of layers.
Let tiramisu set in the refrigerator for at least a few hours or overnight.
Dust with the cocoa powder just before serving.

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Vegan Refried Beans

9/23/2023

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

Ingredients:

1 Onion, diced
2 Garlic cloves, crushed and finely chopped
1-2 jalapeño peppers, deseeded and diced
1 1/2 tsp Ground cumin
1 tsp Salt
Pepper to taste
1/2 cup Water or vegetable broth (no added sugars or oils)
4 cups Black beans (2, 14 oz. cans drained and rinsed)
Juice of one lime or lemon
1/4 cup Cilantro

Instructions:

In a large skillet, cook onions, garlic, jalapeños, cumin, salt, and pepper over medium heat for 5 minutes until onions become translucent.
Add in the water/broth and let the mixture reduce until only 1-2 tablespoons of liquid remain.
Stir in the beans and cook for another 5 minutes.
Pour the bean mixture into a food processor, add in the lime/lemon juice and cilantro and process until smooth.
Serve with homemade tortilla chips-> cut corn tortillas into triangles and bake for 15 minutes at 375°F.

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Gluten-Free, Vegan Bagels

8/27/2023

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Gluten-Free, Vegan Bagel Recipe
gluten-free, plant-based, vegan, refined sugar-free

Ingredients:

1 3/4 cups Warm water
1 tsp Pure maple syrup or raw honey
1 package Active dry yeast
1 1/2 cups Sorghum or oat flour
1 1/2 cups Tapioca or arrowroot flour
2/3 cup Brown rice flour
3 Tbsp freshly ground chia seeds
3 Tbsp freshly ground flaxseed
2 tsp Salt
Optional toppings of choice: Poppy seeds, sesame seeds, everything bagel seasoning, garlic flakes, etc.

Instructions:

In a large mixing bowl combine warm water with maple syrup, then mix in the yeast. Let the mixture sit until the yeast begins to "bloom" (5-10 minutes).
Next add the rest of the ingredients (except the toppings) to the bowl and stir until the ingredients are well combined with a wooden spoon. It should come together quickly and easily.
Cover bowl with a kitchen towel and let sit for 1 hour at room temperature.
After 1 hour, bring a large pot of water to boil, preheat oven to 400°F, and line a baking sheet with parchment paper.
While the pot of water is heating dust a clean counter area with brown rice flour and turn out the dough. It might be necessary to dust the dough with a little bit of the brown rice flour to keep it from sticking.
If you are making bagels, divide the dough in to 8 equal pieces, make a ball and poke your finger through the middle and form a bagel shape. Or you can make bagel bites by rolling together golf-sized pieces of the dough. Once formed set aside until the pot of water comes to a rolling boil.
Using a slotted spoon or spatula, carefully place the bagels or bagel bites into the boiling water; boil for 30 seconds on one side and flip and boil for another 30 seconds. Some might stick to the bottom, gently tap to dislodge.
With the slotted spoon or spatula remove the boiled bagels and place briefly on a wire rack.
If using toppings, spread an even layer over a small plate and dip the bagel into the topping and place on the parchment lined baking sheet. Repeat until all bagels are boiled and on the baking sheet.
Bake for 30 minutes and cool for 10 minutes before enjoying!
These store well in the refrigerator or freezer. If freezing, I recommend pre-slicing the bagels.

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Chickpea Flour Pizza Crust

7/29/2023

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Chickpea Flour Pizza Crust Recipe
gluten-free, vegan, plant-based, refined sugar-free

Ingredients:
Pizza Crust

2 cups Chickpea flour
2 Tbsp Ground flaxseed (use a coffee grinder or the like to freshly grind the flaxseed)
1 tsp Salt
1 Tbsp Dried herb mixture, e.g., basil, oregano, sage, and/or rosemary (optional)
1 3/4 cups Water

Tomato Sauce

6 oz. tomato paste
15 oz. tomato puree
2 Tbsp dried oregano
1 Tbsp dried basil
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
Pinch of black pepper

Vegan Cheese

300ml water
180 g raw cashews
3 Tbsp nutritional yeast
½ tsp salt

Instructions:
Pizza Crust

Preheat oven to 350°F and line two baking sheets with parchment paper.
Whisk together the dry ingredients and then add the water and mix well, removing all lumps.
Let the mixture rest about 10 minutes.
Then divide the liquid batter between the two, lined baking sheets. You can use the back of a spoon to shape it and ensure it is spread out evenly, it will be really runny.
Bake for 15 minutes until the crust is firm (during this time prepare the tomato sauce and vegan cheese).
Let cool and carefully peel off the parchment paper, but leave the crusts on the baking sheets.

Tomato Sauce

Add all the Tomato sauce ingredients to a sauce pan and whisk to mix.
Cook for 5-10 minutes to thicken up and then pour desired amount on the pizza crust after it has been baked and cooled with parchment paper peeled off.
Then top with the cheese (see below).

Vegan Cheese

Place all of the ingredients in a blender and blend until smooth.
Add to a small sauce pan at medium heat and cook until thickened.
Using a spoon, dollop over the pizza crust and tomato sauce with any toppings of choice (e.g. mushrooms, onions, green pepper, fresh spinach, fresh basil etc.).
Place back in the oven and bake an additional 10-15 min.
Remove from oven and enjoy!

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Loaded Baked Potato

6/24/2023

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Quick and Easy Loaded Baked Potato Recipe
plant-based, gluten-free, vegan, refined sugar-free

Ingredients:

Potato or sweet potato
Black beans (rinsed and drained)
Homemade or store bought Guacamole (no oil or sugar in store bought)
Homemade or store bought Salsa (no oil or sugar in store bought)
Tahini

Instructions:

Heat potato in the microwave until cooked through, about 3-5 minutes.
Split potato open and top with beans, guacamole, salsa, and a drizzle of tahini.

Note: This loaded baked potato recipe can be great for setting up a baked potato bar. Additional toppings to include for a baked potato bar could be: sliced spring onions, diced tomatoes, diced onions, chopped cilantro, home made vegan sour cream, home made tomatillo salsa, or sweet potato nacho cheese.

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One Pot Vegan Soy Curl Florentine

6/24/2023

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

Ingredients:

1/2 Package soy curls (rehydrated and drained according to package instructions)*
2 Cloves garlic, minced
1 Onion, diced
1/4-1/2 cup Sun dried tomatoes
8 oz. Mushrooms, diced
1 Tbsp Tapioca flour (or substitute flour of choice)
1 Tbsp Vinegar (any type you have on hand)
2 cups Vegetable broth (oil- and sugar- free)**
Cashew cream (1 cup Raw cashews blended with 1 cup water)
1 tsp Salt
1/2 tsp Garlic powder
1/4 tsp Pepper
8 oz. Gluten-free uncooked pasta (or pasta type of choice), use a short-cut pasta like penne or macaroni
1/4 cup Nutritional yeast
2 cups Spinach (fresh or frozen)

Instructions:

In a large pot add the soy curls, garlic, onion, sun-dried tomatoes, and mushrooms over medium heat; cook for about 10 minutes. Add a few tablespoons of water to avoid sticking.
Stir in the Tapioca flour and cook for 1-2 minutes while stirring.
Next whisk in the vinegar, broth, and cashew cream.
Season with the salt, garlic powder, and pepper.
Now add in the uncooked pasta (ensure the liquid covers all the pasta), cover and bring to a boil then reduce heat to a simmer.
Continue simmering until pasta is cooked through. Make sure to stir the pasta every few minutes to ensure all pasta cooks evenly and scrape to bottom to avoid burning.
When pasta finished, stir in the nutritional yeast and spinach and remove from heat.
Enjoy!

*Note: You can substitute other proteins if you do not have soy curls on hand such as tofu, tempeh, or beans.

**Note: If you have a hard time finding compliant vegetable broth, use 2 cups water with the addition of 1 tablespoon Tamari or Soy sauce.

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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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<<Previous

MS Friendly recipes

Ketchup and BBQ Sauce

Tiramisu

Vegan Refried Beans

Gluten-Free, Vegan Bagels

Chickpea Flour Pizza Crust

Loaded Baked Potato

One Pot Vegan Soy Curl Florentine

Chocolate Avocado Banana Cookies

Chia Seed Pudding

Bean Salad

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