Multiple Sclerosis Friendly Recipes

Maple Soy-Glazed Tilapia

10/15/2022

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Maple Soy-Glazed Tilapia Recipe
gluten-free, whole-food, refined sugar-free

Ingredients:

2-3 Tilapia filets
1/2 Tbsp Pure maple syrup or raw honey per filet
1 Tbsp Soy Sauce or tamari per filet
Serving option: Spring mix salad with Basic Vinaigrette (recipe below)

Instructions:

Place Tilapia in a pan over medium heat and pour the maple syrup and soy sauce over each filet.
Let the fish cook for 5-8 minutes and then flip. If the sauce starts to thicken too fast, add a little more maple syrup and soy sauce.
The maple syrup and soy sauce will begin to reduce and become a sticky mixture. At this point keep rotating the filets to cover them with the reduction until the fish is cooked through.

Basic Vinaigrette Recipe

Ingredients:

1 Tbsp Apple cider vinegar (or any vinegar you have on hand)
1 Tbsp Flax oil (or substitute with Extra virgin olive oil)
1 tsp Dijon or yellow mustard
Pinch of salt

Instructions:

Add all ingredients to a bowl and whisk or add to a mason jar and shake.
Amount is good for about one salad.

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Pretzel Bites with Honey Mustard Sauce

9/25/2022

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Pretzel Bite Recipe
vegan, plant-based, refined sugar-free

Ingredients:

1 package Active dry yeast
1 cup Warm water
1 tsp Pure maple syrup or raw honey
2 1/2 cups Whole wheat flour
2 Tbsp Extra virgin olive oil, divided
1/3 cup Baking soda
Coarse salt (optional)

Instructions:

Combine yeast with warm water and honey in a large bowl and let sit until the yeast begins to bloom. This will take at least 5 minutes.
Stir in the flour, 1 Tbsp oil, and salt. Knead the dough for 5 minutes. Alternatively, add the ingredients to a bread maker and let the machine knead the dough until it comes together.
Coat a large bowl with 1 Tbsp extra virgin olive oil, add your dough and rotate to coat.
Cover dough with a damp cloth and let sit in a warm place for about an hour.
Preheat oven to 400°F and line a baking sheet with parchment paper.
Bring a large pot of water to a boil.
Once the water is boiling, slowly add the baking soda to the pot (this will bubble up quite a bit so be careful).
Begin to punch down the dough and then start taking off grape sized pieces and rolling into small balls.
Gently place the pretzel bites in the boiling water and let them sit in the water until they float to the top (about 2 minutes).
Scoop out the floating bites with a slotted spoon and place on the parchment-lined baking sheet. Top pretzel bites with coarse salt if desired.
Bake the pretzel bites for 20 minutes, until golden brown.

Honey Mustard Dipping Sauce Recipe
vegan, plant-based, 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)
1/4 cup Water
1 Tbsp Fresh squeezed lemon juice (one lemon)
2 tsp Apple cider vinegar
1 tsp Salt
1/4 cup Dijon or yellow mustard
1 clove Garlic, smashed and minced
2 Tbsp Pure maple syrup or raw honey

Instructions:

Add all ingredients to a blender, and blend until very smooth.
Serve alongside the pretzel bites for a nice, tangy dip!

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Chocolate Silk Pie

9/25/2022

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Chocolate Silk Pie Recipe
vegan, gluten-free, refined-sugar free, plant-based

Pie Crust Ingredients:

1, 15 oz. can Chickpeas (drained and rinsed)
1/4 cup Pure maple syrup or raw honey
4-5 Tbsp Oat or brown rice flour (can also use whole wheat flour if gluten is not an issue)
1 Tbsp Water if needed

Filling Ingredients:

16 oz. Tofu (silken or firm)
1/3 cup Dutched cocoa powder
1/3 cup Pure maple syrup or raw honey
1 tsp Pure vanilla extract
1 Tbsp Nut butter

Pie Crust Instructions:

Preheat oven to 325°F and line a pie form with parchment paper.
Add chickpeas, sweetener, and flour to a food processor and process until the ingredients start to form a ball.
If the mixture is not coming together add the water. If the mixture seems too moist, add more flour one tablespoon at a time.
Transfer the dough to the middle of the parchment-lined pie form.
Wet your hands and start to press out the dough to fill in the pie form, making sure it is an even layer in the form.
Prick the bottom with a fork and bake for 15-20 minutes until the crust is browned.
Let cool.

Filling Instructions:

Place all ingredients to a blender, and blend until very smooth.
Pour into the cooled pie crust and refrigerate until firm (approx. 3-4 hours).

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Cauliflower Hummus

8/21/2022

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

Ingredients:

1 Head of cauliflower cut into florets
1 Tbsp Extra virgin olive oil
2 Cloves of garlic, peel on
3/4 tsp Salt
1/4 tsp Pepper
1 Tbsp Fresh rosemary, thyme, and/or oregano (can substitute 1 tsp dried herbs)
1 Onion, sliced
1, 15 oz. can Chickpeas, drained and rinsed
2 tsp Balsamic vinegar (substitute fresh lemon juice or any vinegar available)
1 additional clove garlic (optional)

Instructions:

Add cauliflower florets and onion to a large bowl and coat with the olive oil, salt, pepper, and herbs.
Spread out evenly on a parchment paper lined baking sheet and bake 375°F for 30-35 minutes, until slightly browned.
During this time also bake the garlic cloves for 15 minutes with the peel on, remove peel after baking.
Add baked mixture and garlic, chickpeas, vinegar, and optional raw garlic clove to a food processor and process until smooth.
Serve with veggies or home baked tortilla chips - See instructions below.

Home Baked Tortilla Chip Recipe

Ingredients:

Corn tortillas (check that there is no added oils or sugar in the ingredient list)

Instructions:

Using scissors, cut the tortillas into 6 triangles. First cut in half and then cut each half into three triangles (you can stack the tortillas together to cut many at one time).
Spread out triangles as a single layer on a baking sheet and bake for 12-15 minutes at 375°C.

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Crispy Brussel Sprouts

7/18/2022

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Crispy Brussel Sprouts Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

1 lb Brussel sprouts, destemmed and quartered
1/2 cup Chickpea flour
1/2 cup Water
1 tsp Vinegar of choice
1/2 tsp Salt
1/2 tsp Garlic powder
1/2 tsp Onion powder

Instructions:

Preheat oven to 375°F and line a baking sheet with parchment paper.
In a large bowl, whisk together the chickpea flour, water, vinegar, salt, garlic and onion powder.
Add the quartered Brussel sprouts and coat well with the mixture.
Pour onto the prepared baking sheet in an even layer; bake 30 minutes or until lightly golden brown.

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Easy Homemade Granola

7/18/2022

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Granola Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

2 cups Old fashioned rolled oats
1-2 cups Raw nuts (almonds, cashews, pecans, etc.)
1/4 cup Raw honey or maple syrup
pinch of Salt (approx. 1/4 tsp)

Instructions:

Preheat oven to 350°F and line a baking sheet with parchment paper.
Add all ingredients to a large bowl and combine well to coat with the honey.
Spread mixture evenly on the prepared baking sheet; bake for 20 minutes.
Let cool and if you prefer add some dried fruit like raisins (about 1 cup).
Store in an airtight box.

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Sweet Potato and Black Bean Salad

6/21/2022

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Sweet Potato and Black Bean Salad Recipe
plant-based, vegan, gluten-free, refined sugar-free

Salad Ingredients:

1 lb Sweet potatoes (approx. 2-4 depending on size)
3 Cloves garlic, finely minced
1 tsp Extra virgin olive oil
1/2 tsp Salt
1 15 oz. can Black Beans, rinsed and drained
2 packed cups Arugula (or favorite lettuce type)
4 Spring onions
Optional: Handful fresh herb of choice, finely minced (e.g. basil, cilantro)

Balsamic Dressing Ingredients:

4 Tbsp Flax oil or walnut oil (can also just use extra virgin olive oil)
4 Tbsp Extra virgin olive oil
4 Tbsp Balsamic vinegar (or substitute with vinegar on hand, e.g. apple cider vinegar)
1 tsp Maple syrup or raw unprocessed honey (just a small dollop)
1 Tbsp Dijon mustard or yellow mustard
1 Clove garlic, finely minced
1 tsp Salt
pinch Pepper

Instructions:

Preheat oven to 375°F.
Peel and dice sweet potato into bit-sized cubes and mix together with garlic, salt, and olive oil.
Line a baking sheet with parchment paper and layout sweet potato in an even layer.
Bake for 30 minutes.
Assemble the rest of the salad ingredients in a large serving bowl.
Allow sweet potato to cool and then add to salad and mix well.

Dressing Instructions:

Add all ingredients to a mason jar or anything that can be closed and shake to combine. (I like to use my emersion blender for this but it is not necessary).
Mix into salad right before serving to just coat everything, You may have a little extra left over to use on other salads during the week.

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Whole Wheat Bagels with Vegan Cream Cheeze

5/6/2022

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Whole Wheat Bagel Recipe
plant-based, vegan, refined sugar-free

Ingredients:

1.5 cups Warm water
1 Tbsp Pure maple syrup or raw honey
1 packet Active dry yeast
4 cups Whole wheat flour
2 tsp Salt
1 Tbsp Extra virgin olive oil
Topping ideas: sesame seeds, flax seeds, onion powder, dry Italian herbs, chia seeds, garlic powder, coarse sea salt

Instructions:

Dissolve the maple syrup (or honey) in the warm water and stir in the entire active dry yeast packet. Let sit until the yeast mixture starts to "bloom".
In a large bowl whisk together the flour and salt and once the yeast mixture is activated, pour this in. Begin to combine the ingredients, and knead for a few minutes.
Keep kneading until the dough becomes very elastic and smooth.
Alternatively, use a bread maker or stand mixer to prepare the dough. Let the machine mix the dough for about 10 minutes.
Add the extra virgin olive oil to a large bowl and place the dough ball inside. Make sure to cover the dough with the oil and then cover with a damp cloth. Let rise for 20-30 minutes.
Prepare a large pot with water and bring to a boil, then reduce heat to medium.
Line 2 baking sheets with parchment paper and add the toppings for the bagels to a plate.
Now divide the dough into 12 equal parts. I start by dividing the large ball in half and then keep dividing each piece in half until I reach 12 small balls. Keep these covered with the damp towel.
Take one small ball and begin rolling it out into a long cylinder and then pinch the two ends together to form a ring. Alternatively, you can poke your finger through the ball and carefully stretch apart to form the bagel shape. Continue until all bagels are prepared.
Preheat oven to 425°F.
Now add 3-4 bagels to the simmering water, and let them sit in the water for about 30 seconds on one side and then flip to simmer for another 30 seconds on the other side. Remove using a slotted spatula and place directly in the topping mixture and then place on the baking sheet (if you have a wire rack you can place them here first to let the excess water drip off). Continue until all the bagels have been boiled and garnished with your topping.
Once all the bagels are prepared, bake them in the oven for 10 minutes. Let cool. Once cooled slice them in half (easiest to slice at this point) and keep in the fridge or freezer.
To reheat from the freezer, simply toast in a toaster.

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

Ingredients:

1 cup Raw cashews, almonds, walnuts, or pecans
2 Tbsp Extra virgin olive oil
Juice from 1/2 lemon
1 Tbsp Apple cider vinegar
2 tsp White miso paste or nutritional yeast
1/4 tsp Salt

Instructions:

Add all ingredients to a food processor and process until smooth. Keep scrapping down the sides while it mixes.
You can also add a handful of herbs to the mix to fancy it up a bit like fresh chives, cilantro, or basil.
After everything comes together and is as smooth as possible you can enjoy or store in the fridge for a bit and it will firm up quite a lot.

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Chocolate Peanut Butter Energy Bites

4/18/2022

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Chocolate Peanut Butter Energy Bite Recipe
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

1 cup Old-fashioned oats
1/2 cup Natural peanut butter (only peanuts or peanuts and salt on ingredient list)
1/4 cup Maple syrup or honey
3 Tbsp Dutched cocoa powder
1 tsp Pure vanilla extract
Pinch of salt

Instructions:

Add all ingredients to a large bowl and mix well to combine. If your peanut butter is dry, you can warm it over low heat with the maple syrup/honey before adding to the dry ingredients. Just let the mixture cool before the next step!
Once everything comes together, roll about 1 Tablespoon portions of the mixture into balls and place into an air-tight container. Keep your hands moist to prevent sticking.
Let cool in the refrigerator for 30-60 minutes and then enjoy.
Store in a sealed container in the fridge.

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Honey Roasted Nuts

3/18/2022

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Honey Roast Nuts Recipe
plant-based, gluten-free, refined sugar-free

Ingredients:

1/2 cup Honey
2 cups Raw Nuts (e.g. Almonds, Cashews, Peanuts**)
1/4 tsp Salt (optional)

Instructions:

Line a baking sheet with parchment paper and preheat oven to 350°F.
Heat honey over low heat in a small pot until it is warmed through.
Remove from heat and stir in nuts until nuts are coated.
Layer the coated nuts evenly on the lined baking sheet and sprinkle the salt over top if using.
Bake in oven for 15 minutes.
Remove from oven and let cool completely before serving.

**Note: Walnuts or pecans can also be used for this recipe, however you should reduce the baking time to 10 minutes to avoid scorching the nuts.

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MS Friendly recipes

Maple Soy-Glazed Tilapia

Pretzel Bites with Honey Mustard Sauce

Chocolate Silk Pie

Cauliflower Hummus

Crispy Brussel Sprouts

Easy Homemade Granola

Sweet Potato and Black Bean Salad

Whole Wheat Bagels with Vegan Cream Cheeze

Chocolate Peanut Butter Energy Bites

Honey Roasted Nuts

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