 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:
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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
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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
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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
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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
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 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
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 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:
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 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
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 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
Vanilla Cashew Cream Frosting
Cake
Instructions: Chocolate Frosting
Vanilla Cashew Cream Frosting
Cake
 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
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AuthorAmanda Windhof, PhD is an MS lifestyle advocate who wants to ensure a healthy diet is accessible to everyone. Archives
July 2021
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