Multiple Sclerosis Friendly Recipes

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.

Quick and Easy Cucumber Salad

11/11/2020

Eating healthy does not have to mean slaving over a stove for hours on end. Don't get me wrong, I do sometimes love to spend a lot of time cooking and trying out new things. But sometimes, I just don't have the energy. I am sure many of you feel the same way, and just don't have the stamina to put too much effort into cooking.

That's why I wanted to share this recipe for a quick, easy, and delicious salad that pairs wonderfully with oven-baked salmon for a quick, no-fuss, but quite fancy meal. The hardest step is peeling the cucumber...but guess what? You can leave the skin on! And if you are feeling very fatigued, do the salad preparation at the kitchen table to save energy. I get it, sometimes there just isn't enough energy for everything, but try to save up some to at least cut up your veggies.

Cucumber Salad
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

1-2 cucumbers, chopped (peeled if preferred)
1/2 onion, diced
2-3 tomatoes, diced (more or less depending on preferences)
1 tsp mustard
2 Tbsp extra virgin olive oil
1 Tbsp balsamic vinegar
salt and pepper to taste
optional: add in some fresh, chopped cilantro or dill

Instructions:

Add the cucumber, onion, and tomatoes to a large bowl.
In a separate bowl, whisk together the mustard, oil, and vinegar and then pour on top of the veggies.

Apple Crumble

11/11/2020

We were lucky enough to be able to visit one of the many apple orchards in the area this fall, which means we had a lot of apples in our kitchen. As I was pondering what to do with the overwhelming amount of apples, my daughter yells out "Let's make apple crumble!". It was a genius idea! Since we already know the basics for a crumble recipe from my Blueberry Lemon Crumble recipe, I figured this should be a snap.

Basically, I just switched out the blueberries for apples (but instead of 16 oz I used 32 oz of fruit) and added a bit more fruit juice with an additional lemon and orange and added some fall spices. It turned out so good that I am bringing it to Thanksgiving with the family this year. Maybe you will, too.

Apple Crumble Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:
Apple Filling:

32 oz. apples of choice, cored and diced (peeled if preferred, but I kept the peel on)
1/3 cup maple syrup (or honey)
Zest of 1 lemon and juice of 2 lemons and 1 orange
1 tsp pure vanilla extract
1 Tbsp tapioca flour
1/2 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp cloves

Base and Crumble Topping

1 cup chickpea flour (or substitute almond flour or if you are not sensitive to gluten you can use whole wheat flour.)
1/2 cup tapioca flour
1.5 cups oats
1/2 tsp baking powder
1/2 tsp salt
3/4 cups almond butter (or substitute tahini, peanut, or cashew butter)
2/3 cups maple syrup (or honey if preferred)

Instructions:
Apple Filling:

Add all ingredients to a pot and bring to a boil. Reduce heat and simmer while stirring for about 10 min. The sauce will thicken up at this point. Remove from heat and set aside.

Base and Crumble Topping:

Preheat oven to 350°F.
Mix together flours, oats, baking powder, and salt in a large bowl.
Mix together almond butter and maple syrup in a small separate bowl until they are well combined and then add this to the dry mixture in the large bowl.
Stir until very well combined. This takes a little while until the wet ingredients are well incorporated in the dry as it gets really thick.
Line a 9x13 baking dish with parchment paper.
Take half of the thick base mixture and press along the bottom of the dish. Wet your hands to keep the mixture from sticking.
Spread the apple filling on top of the base.
Crumble the rest of the thick mixture over the apple filling.
Bake in the oven for 30 min.
Remove from oven and cool before serving.
Save leftovers covered in the refrigerator and either eat cold or warmed up for about 10-15 seconds in the microwave.

Zucchini and Nut loaf

11/11/2020

Since the holidays are approaching, I wanted to make sure to share one of my favorite recipes that can make this time of the year extra special. The nuts give this loaf a nice and toasty flavor while the zucchini adds moisture and additional vitamins. It is perfect for special occasions but can also be made anytime you are in the mood for something comforting and cozy.

It pretty straightforward to assemble (just process the nuts and spices and mix in the rest) and can be made ahead of time and stored in the fridge prior to baking (stop at step 4 below). If you are looking for a delicious main dish to make this holiday season you should try this one out. It will definitely be a nice addition to the dinner table.

Zucchini and Nut loaf Recipe
vegan, plant-based, refined sugar-free

Ingredients:

2 1/2 cups raw pecans (can also do a mix of pecans, walnuts, or sunflower seeds)
1 tsp dried herb of choice (thyme, rosemary, sage, basil, or oregano mixes)
3/4 tsp salt
2 cups of bread crumbs (5 slices of MS friendly bread mixed in a blender, I typically buy the Ezekiel brand of bread)
2 cups grated zucchini (about 2 zucchinis)
1/3 cup chopped onion
1 1/2 Tbsp extra virgin olive oil
Optional sugar-free ketchup for topping

Instructions:

Preheat oven to 375°F and prepare an 8 inch loaf pan by either greasing with olive oil or lining with parchment paper.
Add nuts, seasoning, and salt to a food processor and process until very fine.
In a large bowl combine the nut mixture with the rest of the ingredients. Add more olive oil if it looks too dry after mixing.
Add the mixture to the loaf pan (if preparing ahead of time, you can stop here and store it in the fridge until ready to bake).
Cover the nut loaf and bake for 50 minutes, then remove covering (you can add the ketchup to the top at this point) and bake another 15-20 minutes until cooked through.
Let cool for 10 min before removing from the pan and serving.
It will be soft so make sure to clean the knife in between slices to ensure it all doesn't just get stuck to the knife!