Multiple Sclerosis Friendly Recipes

Mango Pound Cake

11/28/2021

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Vegan Mango Pound Cake Recipe
vegan, plant-based, refined sugar-free

Ingredients:
Dry:

1 2/3 cups whole wheat flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

Wet:

1/2 cup extra virgin olive oil
1/2 cup maple syrup or honey
2 cups frozen mango cubes
1 tsp pure vanilla extract
1/2 cup plant-based milk
1 tsp apple cider vinegar

Instructions:

Preheat oven to 320°F and line a bread loaf with parchment paper or grease with extra virgin olive oil.
Add dry ingredients to a large bowl and whisk to blend.
Place all wet ingredients in a blender and blend until frozen mango chunks are pureed.
Pour the wet ingredients to the dry ingredients and mix well.
Carefully pour into the bread pan and bake for 50 minutes. Then remove from oven and let cool before slicing.

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Caesar Salad

11/28/2021

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Vegan Caesar Salad Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:
Chickpea Croutons:

1 can chickpeas, rinsed and drained
1 tsp extra virgin olive oil
1/2 tsp salt
1/2 tsp garlic powder

Croutons:

1 loaf of oil and sugar-free bread, cut into small cubes

Caesar Salad Dressing:

1/2 cup raw cashews or almond slivers
1/2 cup water
Juice from 1 lemon
2 Tbsp extra virgin olive oil
1/2 Tbsp mustard
1/2 Tbsp balsamic vinegar
1/2 tsp garlic powder
1 crushed garlic clove
1/2 tsp salt

Vegan Parmesan:

1/3 cup cashews or almond slivers
2 Tbsp hulled hemp seeds or raw sunflower seeds
1 Tbsp nutritional yeast
1/2 tsp salt
1 Tbsp extra virgin olive oil
1 clove garlic, crushed
1/2 tsp garlic powder

Instructions:
Chickpea Croutons and Bread Croutons:

Preheat oven to 400°F.
Add all of the ingredients for the chickpea croutons to a bowl and mix well.
Layer seasoned chickpeas on to a parchment paper lined baking sheet.
Layer cubed bread cubes on a separate baking sheet.
Bake for 15 minutes. At this point the bread croutons should be crunchy and can be removed from the oven to cool.
Mix the chickpeas and bake for an additional 20-30 minutes. Remove from oven and let cool.

Caesar Salad Dressing:

Add all ingredients to a blender and blend until smooth.

Vegan Parmesan:

Add nuts and seeds to a food processor and process until very fine.
Add the rest of the ingredients and process until combined.

Prepare salad by washing salad greens of choice and topping with croutons, vegan parmesan, and dressing. The ingredients store well in the fridge and can be prepared ahead of time, which will help the dressing thicken up.

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Chocolate Sauce

10/29/2021

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Quick and Easy Chocolate Sauce
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

2 Tbsp Nut butter (e.g., peanut butter, almond butter, cashew butter)
2 Tbsp Maple syrup or honey
2 Tbsp Dutched cocoa powder
1/4 cup Water

Instructions:

Add all ingredients to a small pot and heat over low heat.
Gently whisk while heating until ingredients come together.
Use as a topping for banana ice cream, popcorn, or mix into some almond milk.

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Cocao Nib Cookies

9/30/2021

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Cocao Nib Cookie Recipe
vegan, plant-based, refined sugar-free

Ingredients:

3 Tbsp Extra virgin olive oil
5 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 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
1/4 cup Cocoa nibs

Instructions:

Preheat oven to 350°F and line baking sheets with parchment paper.
Add all of the ingredients except the cocao nibs to a large bowl and mix to combine.
Once everything is mixed together well, stir in the cocoa nibs.
Add about 1 Tbsp of the cookie dough at a time to the baking sheet spaced evenly apart.
Place in the oven and bake for 9-11 minutes.
Let cool slightly and then enjoy!

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Tofu Scramble

8/27/2021

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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.

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Colcannon (Irish Mashed Potatoes)

7/25/2021

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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.

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Zucchini Bread

6/27/2021

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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.

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Crêpes

5/23/2021

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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.

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Bruschetta

4/9/2021

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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.

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Sugar Cookies

3/12/2021

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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!

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<<Previous

MS Friendly recipes

Mango Pound Cake

Caesar Salad

Chocolate Sauce

Cocao Nib Cookies

Tofu Scramble

Colcannon (Irish Mashed Potatoes)

Zucchini Bread

Crêpes

Bruschetta

Sugar Cookies

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