Multiple Sclerosis Friendly Recipes

Cinnamon Roll Chia Pudding

1/20/2025

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Cinnamon Roll Chia Pudding Recipe
plant-based, refined sugar-free, gluten free, vegan

Ingredients (for one serving):

2 Tbsp Chia seeds
1/2 cup Water or plant-based milk
2 Medjool dates, pitted and diced
1 Ripe banana, or substitute 1-2 additional dates
1/4 tsp Ground ginger
1/4 tsp Ground nutmeg
1/2 tsp Ground Cinnamon
1/2 tsp Pure vanilla extract

Instructions:

Add all ingredients to a high-speed blender and blend until smooth.
Pour into an air-tight container and refrigerate overnight.
Optional addition of chopped nuts or dried fruit to add just before serving.

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Almond Pulp Breakfast Bites

1/20/2025

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Almond Pulp Breakfast Bites
plant-based, gluten free, refined sugar-free, vegan

Ingredients:

1-1 1/4 cups Old fashioned rolled oats
1 cup Dates, pitted and roughly chopped
1 cup Nut pulp (leftover pulp from homemade plant-based milk)
pinch of Salt
Optional: 1/4 cup Freshly ground flax meal

Instructions:

Add oats and dates to a food processor. Process until finely ground and well mixed.
Then add in the plant-based milk pulp along with the salt and flax meal if using. Process all of the ingredients until the mixture begins to stick together. If it looks too watery, add more oats and if it looks too dry, add a little water 1 tablespoon at a time.
Take a spoonful of the mixture and roll into a ball and store in the fridge until ready to eat.
Alternatively, you can also shape into disks and bake at 350°F for 15 minutes for a healthy cookie option.

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Crispy Smashed Potatoes

12/27/2024

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Smashed Potatoes Recipe
plant based, oil free, gluten free, refined sugar-free, vegan

Ingredients:

1 package Baby potatoes
Salt
Pepper
Garlic powder
Onion powder
Other herbs of choice: dried oregano, rosemary, thyme, etc.

Instructions:

Bring a pot of water to a boil and add in baby potatoes. Boil potatoes for 10 minutes. After 10 minutes, drain the excess water and let cool.
Preheat oven to 375°F and line a baking sheet with parchment paper.
Spread potatoes out on the baking sheet and gently press each potato to form a disk using a sturdy cup or back of a spatula. Place an additional piece of parchment paper over the potatoes to help reduce sticking when flattening.
If the potatoes are too dry, brush the tops with water and then sprinkle over the rest of the ingredients, flipping to evenly distribute seasonings and herbs on both sides.
Place in the oven and bake for 45 minutes, flipping half way.

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Smoothie Bowl

12/27/2024

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Smoothie Bowl Recipe
plant based, gluten free, refined sugar-free, vegan

Ingredients:

1 Frozen banana, pre-slice before freezing
1 cup Frozen fruit, e.g. blueberries, strawberries, peaches, cherries, etc.
1-4 Tbsp Water or plant-based milk

Instructions:

Add frozen banana and fruit to a food processor (or blender, but this only worked well in the food processor for me).
Process until smooth, adding water/plant-based milk as needed to get a nice, thick, soft serve like consistency.
Best to eat fresh, but mixture can be frozen if necessary.
Serve topped with chopped nuts, fresh or dried fruit, chia seeds, flax seeds, hemp seeds, etc.

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Mongolian Soy Curls

12/1/2024

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Mongolian Soy Curls Recipe
plant-based, refined sugar-free, gluten-free option, vegan

Ingredients:

1 1/2 cups Soy Curls (substitute with cubed tofu or tempeh)
1/2 Onion, diced
2 Garlic cloves, minced
1-2 Tbsp Balsamic vinegar (substitute with any vinegar you have on hand)
1 Broccoli head, chopped into florets
1 lb Frozen green beans
1 inch Fresh ginger, minced (substitute 1/2 tsp ground ginger)
2 Tbsp Tapioca or Arrowroot starch
1/2 cup Soy sauce, tamari, or liquid aminos
1/2 cup Pure maple syrup or raw honey
1/4 cup Water
Optional: pinch of red pepper flakes
Optional: Sesame seeds to garnish

Instructions:

Soak soy curls according to package instructions. If using tofu or tempeh skip this step.
Heat a large pan or pot over medium heat and sauté onions and garlic with the vinegar for 5-10 minutes until softened.
Add in the broccoli, green beans, and drained soy curls (or tofu or tempeh). Stir in ginger and tapioca starch, then cook for another 5 minutes.
Pour in soy sauce, maple syrup, and water. Sprinkle in red pepper flakes if using. Continue cooking and stirring until sauce is thickened.
Enjoy as is or serve with cooked quinoa or brown rice.

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Chai Matcha Latte and Matcha Latte

12/1/2024

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Chai Matcha Latte Recipe
plant-based, refined sugar-free, gluten free, vegan

Ingredients for 8 servings of Chai Matcha Mix:

4 tsp Matcha Powder (Organic Japanese sourced)
2 tsp Ground Cinnamon
2 tsp Ground Ginger
1 tsp Ground Cardamom
1 tsp Ground All Spice
1 tsp Ground Nutmeg
1 tsp Ground Cloves

Instructions for Chai Matcha Mix:

Combine and mix all ingredients well for the Chai Matcha Mix and store in a small, tightly sealed container.

Ingredients for Chai Matcha Latte:

3/4 cup Hot water
1 1/2 tsp Chai matcha mix
1/2 cup Frothed heated plant-based milk
1-2 tsp Raw honey

Ingredients for Matcha Latte

3/4 cup Hot water
1/2 tsp Matcha powder
1/2 cup Frothed heated plant-based milk
1-2 tsp Raw honey

Instructions for Latte:

Add Chai Matcha Mix or Matcha Powder to a large mug.
Pour in hot water and whisk well to combine and remove lumps.
Add in the heated plant-based milk and honey and stir well.
Make sure to stir as you drink. The Matcha powder does not dissolve, but sits as a suspension in the liquid so to avoid it all settling, I use a spoon to mix it up before each sip.

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Lemonade and Green Tea Lemonade

11/26/2024

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Lemonade Recipe
refined sugar-free, plant-based

Ingredients (for one serving):

1 cup Sparking water
1.5 Tbsp Pure maple syrup or raw honey
Juice of one lemon

Instructions:

Combine all ingredients and mix well and ensure sweetener completely is dissolved.
Serve over ice and enjoy.

Green Tea Lemonade Recipe
refined sugar-free, plant-based

Ingredients (for one serving):

1 cup Brewed green tea
1.5 Tbsp Pure maple syrup or raw honey
Juice of 1 lemon

Instructions:

After the green tea is brewed, mix well with the sweetener and lemon.
Chill in the fridge for a few hours then serve over ice.

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Roasted Zucchini Soup

11/25/2024

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Roasted Zucchini Soup Recipe
plant-based, gluten-free, refined sugar-free, vegan

Ingredients:

2 Zucchinis, chopped in large chunks
2 Onions, sliced
1/2 tsp Dried thyme (1-2 tsp if using fresh)
1/2 tsp Dried rosemary (1-2 tsp if using fresh)
1-2 Tbsp Apple cider vinegar
1/2 tsp Salt
Pepper to taste
1 Whole garlic bulb
1/2 cup Raw Cashews
1 1/2 cups Vegetable Broth (no added sugar or oils in ingredient list)
1 Tbsp Miso paste
Juice of 1 lemon

Instructions:

Preheat oven to 375°F and line a baking sheet with parchment paper.
Slice off the top few centimeters of the garlic bulb to expose the cloves and set on the lined baking sheet.
Add chopped zucchini and sliced onion to a large bowl with the thyme, rosemary, vinegar, salt, and pepper and mix to coat veggies with seasonings. Spread in an even layer on the baking sheet, making sure not to cover the garlic bulb.
Bake 40-45 minutes until veggies are softened and then transfer to a high speed blender. Make sure to remove the garlic cloves from their peel before adding to the blender. They will be very soft and fragrant.
Next add the cashews, vegetable broth, miso paste, and lemon juice to the blender and blend until smooth. If the mixture is too thick, just add in some more veggie broth.
Enjoy!

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Pumpkin Spice Chia Pudding

10/28/2024

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Pumpkin Spice Chia Pudding Recipe
plant-based, refined sugar-free, gluten-free, vegan

Ingredients (for one serving):

2 Tbsp Chia seeds
1/2 cup Water or plant-based milk
2 Tbsp Canned pumpkin puree (ensure pumpkin is the only ingredient)
2 Medjool dates, pitted and diced
1/2 tsp Pure vanilla extract
1 tsp Pumpkin pie spice
1/2 tsp Dried ginger

Instructions:

Add all ingredients to a high-speed blender and blend until smooth.
Pour into an air-tight container and refrigerate overnight.
Optional addition of chopped nuts or dried fruit to add just before serving.

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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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<<Previous

MS Friendly recipes

Cinnamon Roll Chia Pudding

Almond Pulp Breakfast Bites

Crispy Smashed Potatoes

Smoothie Bowl

Mongolian Soy Curls

Chai Matcha Latte and Matcha Latte

Lemonade and Green Tea Lemonade

Roasted Zucchini Soup

Pumpkin Spice Chia Pudding

Black Bean Frosting

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