Multiple Sclerosis Friendly Recipes

Tofu Scramble

8/27/2021

While I am categorizing this recipe in the index as a breakfast food, this tofu scramble can be enjoyed at any meal. And I particularly love this recipe because it is really quick to put together. And while you only need a few ingredients for the basic recipe, it can be pumped up and enhanced by adding any type of herbs or vegetables you have on hand.

Depending on your mood you can make this as simple or fancy as you wish. My favorite additions are mushrooms with spring onion and basil. But you could give it a southwestern twist by tossing in some black beans and salsa with a side of guacamole. This may sound like a lot of work, but if you use canned black beans and store bought salsa and guacamole, the only extra effort is opening the containers. Just make sure the salsa and guacamole do not have any added sugar or oils in the ingredient list.

Tofu Scramble Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

1 Package of firm or extra firm tofu (approx. 14 oz. or 400 g)
2 Tbsp Almond butter (make sure there are only almonds on the ingredient list)
1/2 tsp Salt
1/2 tsp Tumeric
pepper to taste

Add-in ideas to mix and match: Onions, Tomatoes, Green Peppers, Herbs, Garlic, Mushrooms, Zucchini, Spring Onion, Beans, Salsa, Spinach, etc.

Instructions:

Drain extra liquid off tofu.
Use your hands to break off chunks and crumble into a pan over medium heat.
Add the rest of the ingredients and mix to ensure everything is incorporated and heated through.
If you are adding in additional vegetables, cook until veggies are tender, approx. 10 minutes.

Colcannon (Irish Mashed Potatoes)

7/25/2021

Even though I really enjoy eating cabbage and leeks, I have a hard time incorporating them into my diet because I don't have many recipes or ideas of how to use them. That's why I was really excited when people were sharing this special Irish dish around St. Patrick's day this year, which highlights those two ingredients I have been looking to eat more of. However, when I looked at the other ingredients that were called for, I knew I would have to play around with the recipe, as there was lots of butter and heavy cream usage. But these are actually pretty easy to substitute heathier alternatives for so I set out come up with an Overcoming MS-friendly version.

Sometimes it is actually quite easy to transform recipes into healthier versions. Let me show you how easy it can be. If the recipe calls for frying in butter or oil, instead use vegetable broth or water to prevent sticking to the pan, and then add in extra virgin olive oil or flax oil after the cooking is done so you don't scorch the oil. This way you are still getting the depth and flavor of these healthy fats but not adding in high amounts of saturated fat. Extra virgin olive oil is my go-to substitute for butter. Now let's talk about heavy cream. I am sure many of you have recipes that require heavy cream, but luckily, this is an easy one to substitute out. For example, if you need 1/2 cup of heavy cream, instead blend together 1/2 cup raw nuts and 1/2 cup water to create a dairy-free version that will add the fullness of heavy cream without the extra saturated fat.

So there you go, I challenge you to take a look at some of your favorite recipes and figure out how you can make them healthier.

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

Ingredients:

5 medium to large gold potatoes, peeled and cubed (really any potato will do)
2 leeks, thinly sliced (wash by slicing length-wise, straight down the middle and hold under running water while thumbing through the layers to remove any dirt)
2-4 Tbsp sugar- and oil-free vegetable broth
2 cloves garlic, peeled and minced
2 cups shredded cabbage
1/2 cup plant-based milk
1/2 cup nut cream (1/2 cup raw nuts e.g. cashews or almonds + 1/2 cup water blended together)
3 Tbsp extra virgin olive oil
1-2 tsp salt
1/4 tsp pepper
Flax oil or extra virgin olive oil for topping

Instructions:

Add potatoes to a large pot and cover with water, add about 1 tsp of salt and boil for 15 minutes, drain water and return potatoes to the pot.
In a large frying pan, sauté the leeks over medium heat for 10 minutes and use the vegetable broth to prevent sticking.
Add garlic and cook for a few minutes.
Next add the cabbage and cook until the cabbage is wilted, then add the milk and nut cream and bring to a simmer.
Add the extra virgin olive oil, salt and pepper to the potatoes and mash with either a hand-held masher or an electric mixer (can be lumpy or smooth, whatever your preference).
Combine the mashed potatoes with the leek and cabbage mixture.
Serve and top with flax or extra virgin olive oil.

Zucchini Bread

6/27/2021

One of the first recipes I remember making together with my grandma is zucchini bread. Her zucchini bread was always a hit, but it has been difficult to recreate this recipe using only MS-friendly ingredients. However, after lots of trial and error, I have been able to come up with something that my family and friends are crazy about. Like all my recipes, this one only uses wholesome ingredients. There are no empty calories in this zucchini bread. It comes out moist and fluffy and I am pretty sure it would have made my grandmother proud.

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

Ingredients:

2 flax eggs (2 Tbsp freshly ground flax seeds and 5 Tbsp water)
1 cup maple syrup (or honey)
1/2 cup extra virgin olive oil
1/2 cup plant-based milk
1 3/4 cups whole wheat flour
1 tsp baking soda
1 tsp cinnamon
2 tsp pure vanilla extract
1/2 tsp salt
1/4 tsp nutmeg
1 grated zucchini (squeeze out excess water)

Instructions:

Preheat oven to 325°F.
Prepare the flax egg by grinding 2 Tbsp of whole flax seeds in either a food processor, blender, or I actually prefer a coffee bean grinder. Add the water to the ground flax seeds and let sit.
To a large bowl mix together the maple syrup (or honey), olive oil, plant-based milk, and flax egg either by hand or an electric mixer.
Add the rest of the ingredients, except the zucchini, and combine by hand or with an electric mixer.
Squeeze out the excess moisture from the grated zucchini and fold into the mixture.
Pour into a parchment paper-lined bread pan and bake for 55-60 minutes or until an inserted knife comes out clean.
Let cool and then slice.

Crêpes

5/23/2021

If you are looking to up your breakfast game, you should definitely give this recipe a try. These crêpes are pretty quick and simple to whip up, but will give your breakfast that little extra something. If you are like me and do not cook with oil, you will need to use a non-stick pan for these to come out in one piece. And the key is to make sure the underside is completely cooked before flipping. Otherwise you will have Kaiserschmarrn instead of a crêpe, which will still be tasty, but it's a lot more fun when they come put as perfect circles that you can fill with yumminess.

You can make your fillings as simple or fancy as you like. I really like peanut butter and banana, but if you have time, these would pair wonderfully with some homemade chocolate spread or sweet potato chocolate frosting. Any type of berry with maple syrup or honey would also make for a great combination. Let you imagination lead you as you dazzle everyone with your fancy breakfast skills.

Crêpes Recipe
vegan, plant-based, refined sugar-free

Ingredients:

2 cups almond milk (or other non-dairy milk)
1 cup whole wheat flour
3 Tbsp extra virgin olive oil
1 Tbsp maple syrup or honey
1/4 tsp salt

Instructions:

Add all ingredients to a large bowl and whisk to combine and remove clumps.
Heat a non-stick pan over medium heat.
Using a 1/3 measuring cup or ladle, add the batter to the hot pan and swirl the batter immediately after addition so it spreads out to a very thin layer.
Cook for a few minutes until the edges become crispy then carefully flip and cook for a minute or two on the other side.
Serve filled with fresh fruit and toppings of choice.

Bruschetta

4/9/2021

If you are looking for a quick, delicious, and fancy starter that will be a real crowd pleaser, then this recipe is for you. And it is especially for you, if like me, you are a garlic fan. However, if you have a garlic sensitivity, then this recipe can also be made without it.

The key to this recipe is making sure you have fresh, fragrant tomatoes and of course good bread. The bread might be the most difficult piece to find, especially if you are trying to eat whole-grain foods while also ensuring there are no oils or sugar in the ingredient list. If you can't find a whole-grain baguette maybe try a different type of loaf, you can really use this recipe to top any type of bread you like. Just make sure to read the ingredients in the bread to keep the recipe healthy and OvercomingMS friendly.

Bruschetta Recipe
vegan, plant-based, refined sugar-free

Ingredients:

8 Medium tomatoes, diced
1 Bunch/handful of fresh basil
2 garlic cloves, minced
1 Tbsp Balsamic vinegar
1 Tbsp Extra Virgin Olive Oil
1/2 tsp Salt
1 Loaf of oil-free, sugar-free bread, e.g. baguette (whole-grain if available)

Instructions:

Toast the bread at 350°F for 10-15 minutes, or until crispy.
While the bread is toasting, combine the rest of the ingredients in a bowl and mix well.
Let the bread cool and then slice into rounds.
Top with the tomato mixture and enjoy.

Sugar Cookies

3/12/2021

Over the holidays, I really wanted to prepare some cut-out cookies, but I was having a really hard time finding anything that was healthy, vegan, and cuttable. Luckily, I stumbled across something that I could tweak to become a healthier version and was able to create some fun, holiday sugar cookies...without the guilt!

These came out really great, and while you don't necessarily have to cool the dough before rolling out, though cooling will make it a little easier to work with. I used raw nuts, raisins and cocao nibs to decorate them. If you haven't discovered cocao nibs, I suggest you give them a try. They are crushed up pieces of cocao beans, and when added to baked goods, bring in a nice chocolaty flavor without any additives. They are a little bitter alone, but pair perfectly in sweet baked goods, like this recipe.

Sugar Cookie Recipe
vegan, plant-based, refined sugar-free

Ingredients:

3 Tbsp Extra virgin olive oil
3 Tbsp Plant-based milk
1/2 cup Maple syrup or honey
1 1/2 tsp Ground flaxseed (best if freshly ground, e.g. in a coffee grinder)
1/2 tsp Pure vanilla extract
1 cup Almond flour
1 cup Whole wheat flour
5 Tbsp Arrowroot or Tapioca starch
1/2 tsp Salt
1/2 tsp Baking soda

Decorating ideas:

Cocoa nibs
Raw nuts: Almond slivers, Pecans, Cashews, and/or Walnuts
Dried fruit

Instructions:

Preheat oven to 350°F and line baking sheets with parchment paper.
Add all of the ingredients to a large bowl and mix to combine.
Once it comes together, knead the dough with your hands. If the dough is too dry add a little plant-based milk, or if it is too wet add more whole wheat flour.
If you have the time, place the dough in the freezer for 30 minutes before rolling out in the next step.
Take half of the dough on a well floured surface and use a rolling pin to roll out the dough to a 1/4 inch think layer. Dusting with flour if the dough sticks too much.
Use cookie cutters or alternatively a glass to cut out shapes and carefully transfer to the lined baking sheet.
Re-roll the dough and use the remaining half until all cookies are cut out (may need to be done in batches as this recipe makes quite a bit of cookies).
Decorate the cookies with the optional decorating ideas listed above and place in oven and bake 9-11 minutes or until the bottoms are golden brown.
Let cool, and enjoy!

Salmon Patties

2/21/2021

This recipe has all of the goodness of salmon and herbs, but gives you an alternative way to prepare it. When we buy salmon we typically roast the filets in the oven with some lemon juice and soy sauce. While this makes for a really delicious main, sometimes it's nice to change it up. These salmon patties are a great way to add a twist to your dinner. The dill flavor is really the star here; however basil, mint, cilantro, or parsley would also work well if you aren't a fan of dill.

When you buy your salmon filets, ask to have the skins removed; this will save you some time in the prep stage as well. The main word of caution is to not over process the ingredients. It really only takes 10 pulses for the first round and up to 5 to incorporate the yogurt/tofu. Over processing will break down the fish too much and make it mushy. Just have all of your starting ingredients sliced and diced and it will all come together.

Salmon Patty Recipe
gluten-free, refined sugar-free

Ingredients:

1 lb Skinned salmon filet, cut into 1 inch cubes
2 Spring onions, diced
1 Dill pickle spear, sliced
2 Tbsp Fresh dill, diced
1 tsp Dijon mustard
1 tsp Salt
1/4 tsp Black pepper
1/4 cup Dairy-free, sugar-free plant-based yogurt OR 1/4 cup silken tofu with 1 tsp lemon juice

Instructions:

Add all ingredients except yogurt/tofu to a food processor.
Pulse mixture 10 times.
Then add the yogurt/tofu and pulse a few more times until all ingredients are combined. Do not over process.
Preheat oven to 375°F.
Divide mixture into 4-6 portions, form patties and place on a lined baking sheet.
Bake for 20 minutes then broil for 5 minutes.

Dairy-Free Pudding Three Ways

2/21/2021

It's hard to believe that the base of these recipes is a pack of tofu. The final product is basically indistinguishable from traditional pudding. It's soft, creamy, and delicious. Everything a good pudding should be. I recommend using firm tofu for the vanilla pudding recipe, but for the banana or chocolate pudding, you can either use silken or firm tofu as the base. Don't worry how runny the mixture is after blending the ingredients; after sitting in the fridge, the mixture will firm up to perfection.

Since the banana pudding calls for real bananas, they do tend to oxidize quite quickly so the banana pudding doesn't last as long as the vanilla or chocolate. After a day it will turn darker, it's still okay to eat, just not as appealing to the eyes. I think any of these would be a great filling for a mousse pie. I just have been able to conjure an acceptable crust that will do the filling justice, however. For now, it pairs wonderfully with fresh berries or as a creamy topping on cake or brownies. Serve it in a glass with layers of fresh fruit and it can be a fancy parfait as well.

Dairy-Free Pudding Recipes
vegan, plant-based, refined sugar-free, gluten-free

Vanilla Pudding
Ingredients:

16 oz Firm tofu
1/3 cup Maple syrup or raw honey
2 tsp Pure vanilla extract
1 Tbsp Nut butter

Banana Pudding
Ingredients:

16 oz Tofu (silken or firm)
2 Ripe Bananas
1/3 cup Maple syrup or raw honey
1 tsp Pure vanilla extract
1 Tbsp Nut butter

Chocolate Pudding
Ingredients:

16 oz Tofu (silken or firm)
1/3 cup Cocoa powder
1/3 cup Maple syrup or raw honey
1 tsp Pure vanilla extract
1 Tbsp Nut butter

Instructions:

Add all ingredients to a blender and blend until smooth.
Refrigerate at least 4 hours to firm.

Naan

2/15/2021

One thing that always stopped me from making Naan, was that all the recipes called for yogurt to make the dough. While there are times that I am lucky enough to find a plant-based, unsweetened, no sugar-added yogurt at the store, it isn't something I always have on hand. That is why this recipe is so great, you do not have to have any special vegan yogurt to make it.

It only takes a few ingredients that are hopefully regular staples in most people's household. Also, since yeast is not used in this recipe there is no waiting around for the dough to rise, just about 10 minutes for the dough to rest after kneading (in which time you can prepare some Hummus for dipping!). Then roll out and pop it in the oven. After 15 minutes your freshly baked Naan is ready.

Naan Recipe
vegan, plant-based, refined sugar-free
Ingredients:

2 cups Whole wheat flour
1 cup Almond Milk or other plant-based milk
2 tsp Baking powder
1/2-1 tsp Salt
1 Clove garlic, minced

Instructions:

Add all ingredients to a large bowl and mix to combine.
Once the ingredients come together, begin to knead with your hands until the dough becomes soft and pliable (about 5 minutes). If it is too sticky, dust with some flour.
Let the dough rest for about 10 minutes.
Then divide the dough into 8 pieces.
On a floured surface roll out each piece of dough to a thin layer.
You can then either put these in the oven for 15 minutes at 350°F or heat a non-stick frying pan and heat each side for a few minutes until bubbles form and until browned.

The Best Chocolate Cake in the World

12/23/2020

The title is a direct quote from my daughter. She specifically requested this cake for her birthday this year, and I was so happy to oblige as it is seriously one of the best cakes I have ever eaten. It is moist, fluffy, and oh so chocolaty. The best part? It is made of only 100% real, non-processed, and whole-grain foods. The frosting has a base of sweet potatoes and the cake's main ingredient is whole-wheat flour...there are no empty calories here and one slice will definitely fill up that belly, basically guilt-free!

The recipe fills two cake pans and you can either add the chocolate frosting between the layers or make the vanilla cashew cream frosting for the filling to make it even fancier. The recipe calls for boiling water to be added at the end which essentially helps "bloom" the chocolate flavor of the cocoa powder. Don't be surprised at this point as the batter will be very, very watery. Just add it to your greased and parchment-lined cake pans and it will bake perfectly. I recommend making the frostings ahead of time so they have time to thicken up before spreading. While there are a few parts to put together for this cake, I guarantee this cake will convince even the biggest skeptic, that you don't have to miss out by eating plant-based, whole-foods.

Chocolate Cake Recipe
vegan, plant-based, refined sugar-free

Ingredients:
Frosting

2 sweet potatoes
1/2 cup unsweetened cocoa powder (I prefer the darker Dutched Cocoa)
1/2 cup maple syrup or honey
2 Tbsp almond butter or tahini
2 tsp pure vanilla extract
1/2 tsp salt
Plant-based milk, to thin as necessary (approx. 1/4 cup)

Vanilla Cashew Cream Frosting

1 cup raw cashews
1-2 tsp fresh squeezed lemon juice
1/4 cup plant-based milk
3 Tbsp maple syrup or honey
1 tsp pure vanilla extract

Cake

1 cup plant-based milk
1 Tbsp apple cider vinegar
2 cups whole-wheat flour
1 3/4 cups maple syrup or honey
3/4 cup cocoa powder
2 tsp baking powder
1 1/2 tsp baking soda
1 tsp salt
1/2 cup extra virgin olive oil
2/3 cup unsweetened apple sauce
1 Tbsp pure vanilla extract
1 cup boiling water

Instructions:
Chocolate Frosting

Microwave sweet potatoes 2 x 2 min. each (or until cooked through) and let cool.
Scrape out the flesh of the sweet potatoes into a food processor along with the rest of the ingredients and process until smooth. Use immediately or store in the fridge for later.
The frosting will thicken in the fridge so I usually add up to a ¼ cup of plant-based milk so it is easier to spread, the amount of plant-based milk will depend on the dryness of the sweet potatoes.

Vanilla Cashew Cream Frosting

Soak cashews for 1 hour in boiling water (if you don't have time to soak, I recommend using a food processor to make a fine powder before adding to the blender so you don't get big chunks of nuts in your frosting).
Drain the water from the cashews (if you soaked them).
Add all the ingredients to the blender and blend until smooth while scaping down the sides. You may need to blend a couple of times to get it completely smooth.
Cool in the refrigerator until it thickens up (about 30 minutes).

Cake

Preheat oven to 350°F and grease two 9 inch cake pans with extra virgin olive oil and line the bottoms with parchment paper.
Add the apple cider vinegar to the plant-based milk and set aside.
Start your water cooker or add 1 cup water to a sauce pan and heat to boil.
Next place all the remaining ingredients, except the boiling water, in a mixing bowl. Use a hand mixer to combine.
Now add in the milk/vinegar mixture and the boiling water and carefully use the hand mixer until a smooth, runny batter is made.
Pour the batter evenly between the two pans and bake for 30-35 minutes, until a knife comes out clean.
Let cool for 10 minutes, then remove the cakes from the pans.
Add the vanilla cashew cream frosting on one layer, add the second layer and spread on the chocolate sweet potato frosting.
Store in the refrigerator.