Multiple Sclerosis Friendly Recipes

Campfire Dinner

4/24/2026

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Campfire Dinner (Vegans like to cook with fire, too!)
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

16 oz. Extra firm tofu cut into large chunks
1/4 cup Soy sauce
1/4 cup Balsamic vinegar
8 oz. Mushrooms, washed but keep whole
10 oz. Cherry tomatoes
1 Bell pepper cut into large chunks
Corn on the cob
Potatoes, pre-cook for 3 minutes in microwave
Pineapple slices
Strawberries
Pear cut into chunks

Instructions:

Marinate the Tofu with soy sauce and vinegar for a few hours or overnight in the fridge.
Start your campfire.
On a long skewer alternately add the tofu, mushrooms, tomatoes, and bell pepper chunks.
On a separate skewer add the pineapple, strawberries, and pear chunks.
Wrap corn on the cob and pre-cooked potatoes in aluminum foil.
Carefully place wrapped corn and potatoes at the base of the fire, and let them cook for 5-10 minutes.
Cook the skewers over the fire until tofu and veggies are browned.
Cook the fruit skewers over the fire when you are ready for dessert.
Top potato with some salsa, hummus, or homemade sour cream.

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Aquafaba Whipped Cream

3/29/2026

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Aquafaba Whipped Cream Recipe
plant-based, refined sugar-free, gluten-free

Ingredients:

Liquid from 1 can of chickpeas (Aquafaba)
1/4 tsp Cream of tartar
2 Tbsp Raw honey

Instructions:

Add chickpea liquid (aquafaba) and cream of tartar to a large mixing bowl.
Blend for several minutes using an electric hand mixer until the aquafaba is white and glossy.
Then add in the honey and continue whipping with the electric hand mixer until peaks form. This can take up to 15 minutes for the mixture to stiffen.
The whipped cream should be eaten soon after preparation and can be served with cakes, brownies, or fruit.

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No Boil Pasta Bake

3/29/2026

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No Boil Pasta Bake Recipe
plant-based, gluten-free, vegan, refined-sugar free

Ingredients:

16 oz. Uncooked gluten-free pasta (or any pasta of choice)

Sauce Ingredients:

2 Cooked sweet potatoes (microwaved until soft, approx. 5 min each or a microwaved package of precut squash or sweet potatoes)
14 oz. can Diced tomatoes or tomato puree
1/2 Onion, chopped
1/4 cup Nutritional yeast
2-3 cups Vegetable broth (check that no sugar or oil is in ingredient list)
1 tsp Salt
1/2 tsp Garlic powder
1 Tbsp Fresh lemon juice or apple cider vinegar

Tofu Crumble Ingredients:

14 oz. Package Firm Tofu
1 Tbsp Fresh lemon juice or apple cider vinegar
3 Tbsp Nutritional yeast
1 tsp Salt
1/2 Tbsp Soy Sauce
8 oz. Mushrooms, diced (or any vegetable of choice)

Sauce Instructions:

Add all ingredients to a blender and blend until smooth.
If sauce is too thick, add in more broth or water until a very liquid consistency is reached.

Tofu Crumble Instructions:

Drain tofu and break up into crumbles in a large mixing bowl.
Add in the lemon juice (or vinegar), nutritional yeast, salt, and soy sauce. Mix well.
Stir in the diced mushrooms.

Pasta Bake Instructions:

Preheat oven to 400°F.
Add about 1 cup of the Sauce to the bottom of a 9x13 baking dish. Spread evenly over the bottom.
Next layer 2 cups of uncooked pasta and top evenly with 1/3 of the Tofu Crumbles followed by 1/3 of the Sauce.
Then layer with another 2 cups of pasta, 1/3 of the Tofu Crumbles, and 1/3 of the Sauce.
Add final layer of pasta, Tofu Crumbles, and rest of the Sauce.
Make sure pasta is covered with the Sauce to ensure it will cook well in the oven.
Cover the baking dish with aluminum foil and bake for 40 min.
After 40 minutes, check that the pasta is cooked well enough. If pasta is fully cooked, uncover and bake another 10 minutes.
Remove from oven and let rest for 10-15 minutes before serving.

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Lasagna

2/28/2026

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Lasagna Recipe
plant-based, refined sugar free, vegan

Ingredients:

16 oz. Package Whole wheat lasagna noodles or gluten-free

Mozzarella Cheeze Ingredients:

1 cup Water
1/2 cup Raw cashews
3 Tbsp Tapioca flour/starch
2 Tbsp Nutritional yeast
2 Tbsp Vinegar
1/2 tsp Garlic powder
1/2 tsp Salt

Tofu Ricotta Ingredients:

14 oz. package Firm Tofu
2 Tbsp Apple cider vinegar or lemon juice
3 Tbsp Nutritional yeast
1 tsp Salt
1/2 Tbsp Soy sauce
10 oz. Package frozen spinach, thawed and drained

Pasta Sauce Ingredients:

1 cup Water
1 28 oz. can Diced or whole tomatoes
5 cloves of garlic (or 2 if you are sensitive to garlic)
1 Bell pepper
1/8 tsp Black pepper
1 tsp Salt
Handful of fresh basil (or 1 Tbsp dried basil)
1 Tbsp Fresh oregano (1/2 Tbsp dried oregano)

Vegan Parmesan Ingredients:

1/2 Raw almonds, cashews, or walnuts
2 Tbsp Nutritional yeast
2 tsp Garlic powder
1/2 tsp Salt

Mozzarella Cheeze Instructions:

Blend all ingredients until smooth.
Pour into a small pot over medium heat and cook for about 10 minutes until mixture thickens.
Stirring frequently to prevent burning.

Tofu Ricotta Instructions:

Place ingredients in a food processor and process until a crumbly mixture forms.

Pasta Sauce Instructions:

Blend all ingredients until smooth.

Vegan Parmesan Instructions:

Grind all ingredients in a coffee bean grinder or food processor.

Lasagna Instructions:

Preheat oven to 350°F.
To a 9 x 13 in baking form, spread out 1/2 to 1 cup of the pasta sauce.
Next cover with a layer of uncooked lasagna noodles, followed by 1/3 of the tofu ricotta and top the ricotta with about 1 cup of pasta sauce (use enough of the sauce to cover all of the tofu ricotta). Continue layering the noodles, tofu ricotta, and pasta sauce for an additional two layers.
Then pour the Mozzarella Cheeze over the top. Cover with aluminum foil and bake for 30 minutes. Then uncover, top with vegan parmesan, and bake uncovered for an additional 15 minutes.
Let the lasagna cool for 5-10 minutes and then serve.

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Brownies

1/26/2026

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Black Bean Brownie Recipe
plant-based, gluten-free, refined sugar-free, vegan

Ingredients:

1 cup Old fashioned rolled oats
2 Ripe bananas, or 1 large cooked sweet potato
1 1/2 cups Cooked black beans or 1 can of black beans, drained and rinsed
1/2 cup Tahini or nut butter of choice
1/2 cup Pure maple syrup or raw honey
3 tsp Pure vanilla extract
1/4 cup Unsweetened cocoa powder
1 tsp Baking powder
1/4 tsp Baking soda

Instructions:

Preheat oven to 350°F and line a 9 x 13 inch baking form with parchment paper.
In a food processor, process the oats to a flour texture.
Add in the rest of the ingredients to the food processor and process until smooth.
Pour the batter into the prepared baking dish.
Bake for 20 minutes. Let cool for at least 20 minutes until slicing into squares.

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Stuffed Masa Flatbread (Pupusas)

12/31/2025

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Stuffed Masa Flatbread (Pupusas) Recipe
plant-based, gluten free, vegan, refined sugar-free

Filling Ingredients:

1/2 cup Canned or cooked beans of choice
1/2 Onion, finely diced
2 Garlic cloves, peeled and minced
4 oz. Mushrooms, finely diced
Hand full Fresh spinach
Salt and pepper to taste

Masa Flatbread Ingredients:

2 cups Masa Harina (corn flour)
1 1/2-2 cups Warm water
2 tsp Garlic powder
1 1/2 tsp Salt

Filling Instructions:

Heat a skillet over medium heat and sauté all of the ingredients until softened.
Remove from heat and let cool.

Flatbread Instructions:

Preheat oven to 400°F. Line a baking sheet with parchment paper.
Add the flatbread ingredients to a large mixing bowl, making sure to slowly add the water, and just add enough water that the dough holds together and is clay-like.
With damp hands, take a handful of dough, about 1/4 cup, and flatten in your hand until it is just a little larger than your palm.
Place a spoonful of the filling into the middle of the flattened dough and fold the dough in half around the filling. Use your fingers, with some additional water, to seal the edges. Gently, flatten the filled dough, using water to help seal any breaks in the dough.
Lay on the baking sheet and repeat until all of the filling and dough are used up. This will make about 6 Stuffed Flatbreads.
Bake for 30 minutes in the oven, flipping half way through.

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Gingerbread Cookies

11/10/2025

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Gingerbread Cookie Recipe
Plant-based, refined sugar-free, vegan

Ingredients:

1 Tbsp Ground flax seeds
3 Tbsp Water
3 cups Whole wheat flour
1 1/2 tsp Baking powder
1 tsp Baking soda
1 Tbsp Ground ginger
1 Tbsp Ground cinnamon
1/4 tsp Ground cloves
1/4 tsp Ground nutmeg
1/4 tsp Salt
1/4 cup Unsweetened applesauce
1 1/4 cups Pure maple syrup or raw honey
2 tsp Pure vanilla extract
Optional decorations: raw nuts, cocoa nibs, oats, and dried fruit

Instructions:

Preheat oven to 375°F and line cookie sheets with parchment paper.
Combine ground flax seeds with the water in a small bowl and set aside.
In a large bowl combine the rest of the ingredients and then add the flax seed/water mixture.
Mix until a dough forms. If it is too dry, and a little bit of water 1 Tbsp at a time.
Wrap dough in plastic wrap and chill in the fridge for 30 minutes.
Roll out dough to a thin layer (sprinkle with flour to keep from sticking if necessary), and cut out shapes with cookie cutters. Reroll remaining dough until it is used up.
Add decorations and bake cookies for 10 minutes. Let cool.

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Pumpkin Snickerdoodles

10/25/2025

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Pumpkin Snickerdoodle Recipe
plant-based, refined sugar free

Ingredients:

1 cup Pumpkin Puree
3 Tbsp Extra virgin olive oil
1 cup Pure maple syrup or honey
1 tsp Pure vanilla extract
2 cups Whole wheat flour
1 tsp Baking soda
1/2 tsp Cinnamon
1/2 tsp Nutmeg
1/4 tsp Allspice
1/4 tsp Ground Ginger
1/4 tsp Salt
Optional topping: 1 Tbsp date sugar and 1 tsp cinnamon

Instructions:

Preheat oven to 350°F.
Add all ingredients (except the optional topping) to a large mixing bowl.
Mix together well.
Line two baking trays with parchment paper and add 1 Tbsp portions to the trays (makes about 24 cookies).
Using the back of a wet spoon spread out each cookie and then sprinkle on the cinnamon and sugar topping if using.
Bake 15-20 minutes.
Remove from oven, let cool, and enjoy.

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Pumpkin Pie Energy Bites

9/25/2025

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Pumpkin Pie Energy Bite Recipe
plant-based, gluten-free, refined sugar-free, vegan

Ingredients:

1 1/2 cups Old fashioned rolled oats
1/2 cup Canned pure pumpkin puree
1/2 cup Nut or seed butter of choice
1/4 cup Pure maple syrup or raw honey
1/4 cup Ground flax or chia seeds
1 tsp Pumpkin pie spice
1/2 tsp Cinnamon
1/4 tsp Salt
1/2 tsp Pure vanilla extract

Instructions:

Mix together all ingredients in a large bowl and combine well.
Take about 1 Tbsp at a time and roll into balls.
Store in an airtight container and keep in the fridge.

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Meatless Pie

8/15/2025

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Meatless Pie Recipe
plant-based, gluten-free, refined sugar-free, vegan

Lentil Layer Ingredients:

8 oz. (1/2 lb) Dried lentils
3 cups Water
8 oz. Mushrooms, diced
2 Garlic cloves, peeled and minced
1 Tbsp Soy sauce or tamari
2 Tbsp Whole wheat flour
1 cup Vegetable broth (check there is no added sugar or oil in ingredient list) or water
1 tsp Salt
1 1/5 cup Cashew Cream (1 1/4 Raw cashews or almonds and 1 1/4 cup Water)
1/2 cup Nutritional yeast **optional

Mashed Potato Layer Ingredients:

2 1/2 lbs Potatoes, peeled and cut into cubes
1/2-1 tsp Salt
2-4 Tbsp Plant-based milk
4 Tbsp Extra virgin olive oil or substitute with plant-based milk

Lentil Layer Instructions:

Add Lentils and water to a medium sized pot over high heat. Bring to a boil and simmer covered until water is absorbed and lentils are tender. This should take 30-40 minutes.
If the liquid is absorbed quicker before the lentils are cooked through, just add in additional water about 1/4 cup at a time until lentils are fully tender.
While the lentils are cooking, in a separate large skillet or large soup pot, cook mushrooms and garlic over medium heat adding just a little bit of water to prevent sticking.
Pour in the soy sauce to the mushrooms and cook for 5-10 minutes.
Sprinkle in the whole wheat flour to the mushrooms, stirring to coat and cook for an additional minute.
Then slowly whisk in the vegetable broth or water and add the salt to the mushrooms.
Let the mushroom mixture reduce for 10 minutes, stirring occasionally.
In a blender, blend the cashews and water until smooth to make a cashew cream.
Pour the cashew cream into the mushroom mixture and stir in the nutritional yeast if using. Heat through for an additional minute and then remove from heat.
Mix together the mushroom mixture with the cooked lentils.

Mashed Potato Layer Instructions:

Place chopped potatoes in a large pot and cover with water (add in some salt to the water). Bring to a boil and cook for 10 minutes, or until tender. Then drain the water.
Place the cooked potatoes back in the pot with the salt and plant-based milk. Using a hand masher or electric mixer, mash the potatoes until desired consistency. Adding in the additional plant-based milk or extra virgin olive oil for a creamy texture.

Meatless Pie Instructions:

Preheat oven to 375°F.
Pour the lentil mixture into a 9 x 13 baking form and spread in an even layer.
Spread the mashed potatoes over the lentil mixture to cover the top evenly.
Bake in the oven for 30 minutes, or until the top of the potatoes are just beginning to brown.
Let cool for 5-10 minutes and serve.

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<<Previous

MS Friendly recipes

Campfire Dinner

Aquafaba Whipped Cream

No Boil Pasta Bake

Lasagna

Brownies

Stuffed Masa Flatbread (Pupusas)

Gingerbread Cookies

Pumpkin Snickerdoodles

Pumpkin Pie Energy Bites

Meatless Pie

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