Multiple Sclerosis Friendly Recipes

Lentil Bolognese

4/21/2025

0 Comments

Lentil Bolognese Recipe
plant-based, vegan, refined sugar-free, gluten-free

Lentil Ingredients:

1 cup Dried lentils
2-3 cups Water or vegetable broth (ensure no added sugars or oils on ingredient list)
1 tsp Salt
1 tsp Onion powder
1 tsp Garlic powder

Tomato Sauce Ingredients:

1/2 Onion, diced
2 cups Fresh spinach or 1 thawed package of frozen spinach
8 oz Mushrooms, coarsely chopped
1/2 cup Water
1 14 oz can Diced tomatoes
2 Garlic cloves, peeled
1/2 Bell pepper
1/8 tsp Pepper
1/2 tsp Salt
1 Tbsp Dried basil (or handful of minced fresh basil)
1 tsp Dried oregano (or 1 Tbsp minced fresh oregano)

Lentil Instructions:

Combine all of the lentil ingredients in a medium sized pot. Start with 2 cups of vegetable broth. Bring to a boil and then simmer covered until broth is absorbed and lentils are tender. This should take 30-40 minutes.
If the liquid is absorbed before the lentils are cooked through, add in additional water/vegetable broth about 1/4 cup at a time until lentils are fully tender.

Tomato Sauce Instructions:

Place all ingredients in a blender. Blend until smooth.
Heat on medium high in a small sauce pan for 10-15 minutes.
Once lentils are fully cooked pour in the tomato sauce.
Serve over cooked pasta of choice, rice, or potatoes.

0 Comments

Quinoa Salad

4/17/2025

0 Comments

Quinoa Salad Recipe
plant-based, gluten-free, refined sugar-free, vegan

Salad Ingredients:

1 cup Uncooked quinoa
2 cups Water
1 1/2 cups Beans of choice, or 1 can of beans, rinsed and drained
1 Bell pepper, chopped
1-2 Carrots, shredded or cut into small rounds
1 Spring Onion, green and white parts cut into small pieces
1 Package of cherry tomatoes, 8-10 oz. sliced in halves
1-2 cups Salad mix of choice

Dressing Ingredients:

1/4 cup Apple cider vinegar
1/4-1/2 cup Flax oil
1 tsp Pure maple syrup or raw honey
1 tsp Mustard
1/2 tsp Salt
1 Garlic clove, peeled and finely minced

Salad Instructions:

Add water and quinoa to a medium sized pot over high heat and cover with a lid and bring to a boil.
Lower heat to a simmer and let the quinoa cook until all water is absorbed (approximately 15 minutes). Remove from heat and let sit for an additional 5-10 minutes.
Let the quinoa cool and then combine the cooked quinoa with the rest of the Salad ingredients to a large bowl and mix well.

Dressing Instructions:

Add all Dressing ingredients to a container with a tight closing lid, e.g. Mason jar, and shake vigorously.
Alternatively, use an immersion blender or blender to combine the Dressing ingredients.
Pour desired amount over the Salad and mix well to coat.

0 Comments

Cheezecake

3/22/2025

0 Comments

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

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:

1 cup Raw cashews
2 cups Firm tofu (14-16 oz. block), drained
1/2 cup Water
2/3 cup Pure maple syrup or raw honey
1 Tbsp Tapioca flour (substitute cornstarch or arrowroot flour)
Juice and zest of one lemon
2 tsp Apple cider vinegar
1 tsp Pure vanilla extract
1/4 tsp Salt
1 Tbsp Miso paste **optional, but really elevates the flavor

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.
Place dough between two sheets of parchment paper and gently roll out until it is approximately 1/4 inches thick and the circle is large enough to fit in the pie form.
Carefully peel off the parchment on both sides by flipping dough and peeling back the top layer. Then transfer the dough along with the bottom layer of parchment paper on to pie form. At this point you can press the dough into the form, fix any tears with wet fingers, and trim the top.
Prick the bottom with a fork and bake for 15-20 minutes until the crust is browned.
Let cool.

Filling Instruction:

Preheat oven to 350°F.
Add all Filling Ingredients to a blender, blend until very smooth.
Pour filling into the cooled crust and bake for 35-40 minutes. Bake until the edges look dry and the center is a little wet but not liquid. The top may crack a little bit while baking.
Let cool to room temperature and then store in the refrigerator.

Topping Ideas:

Fresh fruit
Cranberry relish
Fruit sauce (heat 1-2 cups of cherries, blueberries, strawberries, raspberries, etc. with juice of one lemon and 1-2 Tbsp sweetener of choice in a small sauce pan over medium heat until mixture thickens. To turn into a glaze place mixture in a blender and blend until smooth).

0 Comments

Pumpkin Pie

3/5/2025

0 Comments

Pumpkin Pie Recipe
plant-based, vegan, refined sugar-free

Crust Ingredients:

1 1/2 cups Almond flour
3/4 cup Whole wheat flour
3 Tbsp Pure maple syrup or raw honey
6-8 Tbsp Plant-based milk
Pinch of salt

Pie Filling Ingredients:

Flax egg (mix together 1 1/2 Tbsp ground flax seeds with 3 Tbsp water and let sit at least 5 minutes)
1 can Pure pumpkin puree or substitute 1 uncooked sweet potato, cut in to cubes
2 Apples, cored and cut into small pieces
1 1/2 cups Plant-based milk
1/2 cup Pure maple syrup or raw honey
2 1/2 cups Old fashioned rolled oats
1 tsp Pure vanilla extract
1/2 tsp Baking powder
1/2 tsp Baking soda
1/4 tsp Salt
1/2 tsp Ground cinnamon
2 tsp Pumpkin pie spice

Crust Instructions:

Preheat oven to 350°F and line a pie form with parchment paper or lightly grease with extra virgin olive oil.
In a large mixing bowl, whisk together the almond and whole wheat flours.
Add in the honey and slowly add in milk 1 Tbsp at a time while mixing with each addition. Add just enough milk until the dough starts to get crumbly.
Then use your hands to knead the dough, and add a little more milk if necessary to have it come together. It should be very pliable and stay together well.
Form the dough into a ball. At this point you can wrap the ball in plastic wrap and store in the fridge until ready to use (up to 3 days) or you can immediately roll out the dough on a well-floured surface until it is large enough to fit in the pie form and about 1/4 inch thickness.
Carefully place the dough into the prepared pie form and gently press down. Trim off the excess edges.
Use a fork to poke holes on the bottom.
Bake the empty pie crust for 20 minutes and remove from oven.

Pie Filling Instructions:

Add all pie filling ingredients to a blender, and blend until smooth. This will make a lot of filling so it may need to be blended in batches and combined in a bowl depending on blender size.
Heat oven to 375°F. Pour the mixture into the pre-baked pie crust. Here you have the option to add on optional toppings before baking such as chopped nuts or a dusting of date sugar.
Note: There will be extra filling which can be stored in the fridge overnight and it will make a delicious blended overnight oat breakfast.
Bake the pie for 60 minutes. Remove from oven and let cool before serving.

0 Comments

Cranberry Relish

3/5/2025

0 Comments

Cranberry Relish Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

1 Orange
12 oz. Fresh cranberries
1/2 cup Pure maple syrup or raw honey
1/8 tsp Cinnamon

Instructions:

Zest the orange and then remove the flesh from the peel and divide the flesh into sections.
Add the orange zest, divided orange sections, along with the rest of the ingredients to a food processor.
Process or pulse to combine and until desired texture.
Store in an airtight container and chill in the refrigerator for a few hours. This recipe can even be made a few days ahead before using.
Use as a side along with a slice of nut loaf or as topping for cheese cake, pancakes, or overnight oats.

0 Comments

Vegetable Noodle Soup Recipe
plant-based, vegan, refined sugar-free, gluten-free

This recipe can be made as simple or as complex as you like depending on time and ingredients on hand. Feel free to experiment with whatever vegetables and spice combinations you prefer and just keep in mind that the vegetable quantities are sort of just a guide. I don't measure out the vegetables and for simplicity, am just adding my favorite combination in the Ingredients list here (in the above picture I used 2 carrots and 1 zucchini for the vegetables and chickpeas for the beans). The only thing to make sure is that the broth covers the ingredients after adding the pasta so it can fully cook through. This is a great recipe to make your own, so have fun!

**Please also take a look at the notes below where I have shared ideas on how to further amp up vegetable content in the broth with various "hidden veggie" tips.

Ingredients:

1 Onion, diced
1-2 Garlic cloves, finely minced
1/2 tsp Dried turmeric
1/2 tsp Dried thyme
1/2 tsp Dried rosemary
1/4 tsp Dried Sage
1 Tbsp Dried Cumin
1/2-1 tsp Salt
1/4 tsp Black pepper
1 Head of broccoli, cut in the bite-sized pieces
8 oz. Mushrooms, sliced or chopped
2 cups Beans of choice (1-2 cans, rinsed and drained)
3-4 cups Vegetable broth (try to ensure no added sugars or oils are in the ingredient list)
1 1/2 cups Pasta of choice (gluten-free or whole wheat; alternatively 1 cup of quinoa works, too)
Juice of 1 lemon or 1 Tbsp apple cider vinegar

Instructions:

In a large pot over medium heat, begin cooking the onion and garlic with all of the spices until the onions are softened. To avoid sticking I'll splash in some apple cider vinegar, but water or vegetable broth can also be used.
Then add in the chopped vegetables and let everything cook for a few more minutes, adding moisture as needed to prevent sticking.
Stir in the beans and vegetable broth. Use enough broth so that the ingredients are at least covered.
Turn up the heat and once the broth is boiling add the pasta/quinoa, then lower heat back to medium/medium low.
Continue cooking uncovered until pasta/quinoa is cooked through. Check the pasta/quinoa package directions for timing.
After pasta/quinoa is cooked, remove from heat and stir in the lemon juice/vinegar and enjoy.
This soup is great for batch cooking lunches/dinners and will store for at least a week in the fridge, but it also freezes very well.

**Note: Hidden Veggie Broth Blend-in Ideas

My favorite broth addition is to dry sauté 1 onion, 2-3 finely minced cloves of garlic, and 2 leeks with all of the spices listed above and then blend this mixture together with 3-4 cups of vegetable broth. While this does require a little bit more time, it doesn't necessarily add more dishes as I will sauté this combination in the same pot I plan to cook the soup in.

Some easier options to jazz up the vegetable broth is to just blend up a can of diced tomatoes (or fresh tomatoes) or even a handful or two of kale/spinach/arugula with the broth. I have also stirred in a half can of pumpkin puree which turns the soup into more of a stew. Or I also really like to microwave a frozen pack of pre-cut squash and blend this in with the broth.

0 Comments

Lentil Tortillas

2/17/2025

0 Comments

Lentil Tortilla Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

1 1/4 cups Dried lentils
1 3/4 cups Water
1/4 tsp Salt

Instructions:

Add all ingredients together and soak overnight.
Then place in a blender and blend until smooth.
Preheat a large non-stick skillet over medium-high heat. Pour a small amount of batter to the heated skillet (1/4-1/2 cup) and spread out in a circular motion using the back of a spoon.
Cook for a few minutes until it is easily removed with a spatula to flip and cook through on the other side for a few more minutes.
Fill with your favorite ingredients and enjoy.

0 Comments

Vanilla Cake with Vanilla Frosting

2/17/2025

0 Comments

Vanilla Cake with Vanilla Frosting Recipe
plant-based, vegan, refined sugar-free

Cake Ingredients:

1 1/3 cups Plant-based milk
1/4 cup Lemon juice (1-2 lemons) or apple cider vinegar
2 1/2 cups Whole wheat flour
1 1/2 cups Pure maple syrup or raw honey
2 tsp Bake soda
1 tsp Salt
2/3 cup Extra virgin olive oil or unsweetened apple sauce
1 Tbsp Pure vanilla extract

Frosting Ingredients:

10 Medjool dates, pitted and roughly chopped
3/4 cup Raw cashews
1 tsp Pure vanilla extract
1 1/2 tsp Lemon juice
Hot water

Cake Instructions:

Preheat oven to 350°F and line two round cake forms with parchment paper (alternatively, this recipe can be used to make 24 cupcakes).
Measure out the plant-based milk and stir in lemon juice or vinegar and set aside for about 5 minutes.
Whisk together the rest of the ingredients along with the milk and lemon juice/vinegar mixture.
Divide the batter between the two cake or cupcake forms.
Bake cakes for 25-30 minutes and cupcakes for 15-20 minutes, or until a toothpick inserted in the middle comes out clean.
Let cool.

Frosting Instructions:

Add all ingredients to a blender.
Pour over enough hot water to just cover the contents. Let sit for about 45 minutes.
After soaking, blend with the water until nice and smooth and store in the refrigerator for a few hours to firm before spreading on the cooled cake.
It is best to store the frosted cake in the refrigerator until it is ready to be served to keep the frosting firm.

0 Comments

Cinnamon Roll Chia Pudding

1/20/2025

0 Comments

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.

0 Comments

Almond Pulp Breakfast Bites

1/20/2025

0 Comments

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.

0 Comments

<<Previous

MS Friendly recipes

Lentil Bolognese

Quinoa Salad

Cheezecake

Pumpkin Pie

Cranberry Relish

Hearty Vegetable Noodle Soup

Lentil Tortillas

Vanilla Cake with Vanilla Frosting

Cinnamon Roll Chia Pudding

Almond Pulp Breakfast Bites

Author

Archives

Categories