Multiple Sclerosis Friendly Recipes

Biscuits and Gravy

10/6/2019

If you haven't checked out the OvercomingMS website yet, you really should. There are many wonderful recipes available there and I am a frequent visitor. I was recently perusing their recipe list and came across this biscuit recipe that looked amazingly simple and fast to make (slightly tweaked version below).

After making the biscuits I had a really big craving for a nice big bowl of biscuits and gravy, so I set out to try to make an equally simple and fast gravy recipe. It turned out to be exactly what I was hoping for. So the next time you are in the mood for a nice warm bowl of breakfast comfort food, I hope you give this one a try. The biscuit recipe makes about 12-15 biscuits and the gravy recipe makes about two to three servings, so if you need more just scale it up!

Vegan Biscuits and Gravy Recipe
vegan, plant-based, refined sugar-free

Ingredients:
Biscuits

2 cups whole wheat flour
1 Tbsp baking powder
1/2 tsp salt
2 Tbsp maple syrup (can substitute honey)
1/2 cup extra virgin olive oil
1 cup almond milk

Gravy

1/4 cup flax seeds (can alternatively use raw cashews or almonds)
1 cup water
1 clove of garlic, minced
1/4 onion, chopped
4 oz. mushrooms, chopped
1/2 tsp salt
pinch black pepper
1 tsp fresh thyme (can substitute dried)
1 tsp fresh oregano (can substitute dried)
1/2 Tbsp extra virgin olive oil or flax oil

Instructions:
Biscuits

Preheat oven to 400°F.
Whisk together the flour, baking powder, and salt.
Then add the maple syrup, olive oil, and almond milk and stir to combine.
Line a baking sheet with parchment paper and add the mixture to the sheet 1 Tbsp at a time, leaving a little space in between mounds.
Bake for 10-15 min.

Gravy

Add the onion and garlic to a pan on medium heat and cook for about 5 min, add some water (or vegetable broth) a tablespoon at a time to keep it from sticking.
Add the mushrooms and saute until they are lightly browned.
Blend the flax seeds and water to make a smooth cream and add to the pan along with the salt, pepper, thyme and oregano. Let simmer for 5-10 min.
Remove from heat, letting it cool just a tad and then add the oil.
Top on the freshly baked biscuits.

Spreadable Vegan Cashew Cheese

9/13/2019

I have discovered that nuts are one of the most versatile cooking ingredients. They make a great substitute for most things dairy (cream, cheese, milk) and can be used to give structure (and flavor) to pie and dessert bases. If you can't tell, I love cooking with nuts. I wanted to share this recipe because not only is it delicious, but it is also a good one when you need food fast.

As long as you have the staples I have outlined here on hand you will always be prepared to make this recipe. I even added in substitutions for when you are in a pinch and a little behind in shopping. I made this the other night when I was feeling too fatigued to cook, cause for this recipe you just pop all the ingredients in a food processor and that's it. Spread it on some bread of choice (I use oil and sugar-free whole wheat) top it with tomatoes and voila, you've got yourself a meal in minutes. This is also a great dish to share at potlucks, and trust me, everyone will gobble this stuff up!

Vegan Cashew Cheese Recipe:
vegan, gluten-free, refined sugar-free, plant-based

Ingredients:

1 cup raw cashews (can also substitute raw almonds slivers, raw walnuts, or raw pecans)
2 Tbsp nutritional yeast
2 Tbsp fresh lemon juice (can also substitute apple cider vinegar)
1/4 tsp garlic powder (can alternatively use one clove of roasted garlic...if you are feeling fancy)
1/2 tsp salt
1/4 cup water

Instructions:

Add nuts and nutritional yeast to food processor and process until nuts are very fine and then add in lemon juice, garlic powder and salt. Process to combine well.
Add the water and process until it is the consistency of hummus. If it is too thick add water 1 Tbsp at a time.
Use as a spread on bread/sandwiches or as a veggie dip.

Decadent Potato Bake

9/1/2019

So again I was watching cooking shows on PBS. This time it was Cook's Country, and they prepared Lighthouse Inn Potatoes. It really put me in the mood for some warm, creamy potatoes, but eating how I do, I couldn't follow their recipe, which is of course full of cream and butter and cheese. That's why I decided to veganize the recipe while adding my own personal twists to it.

My husband always asks me why I watch cooking shows where they cook things that I know I cannot eat. Well, on the one hand, I can always learn at least one trick I didn't know before and on the other hand I have found that one of my favorite things to do is to flip saturated-fat laden recipes and create something I can eat. I also love showing off how you don't need cream or butter to make a decadent dish that will make your mouth water.

Potato Bake Recipe
vegan, plant-based, refined-sugar free

Ingredients:
Nut and Bean Cream:

2 cups of raw nuts (I used a mix of cashews and almonds)
1 15 oz. can of chickpeas
3 cups of water
3 peeled and crushed garlic cloves
2 tsp salt

Potatoes:

2.5 lbs potatoes, peeled and cut into bite-sized pieces (I used a mix of regular and sweet potatoes)
1 onion, chopped
1/8 tsp baking soda
1 Tbsp fresh rosemary or thyme, can also substitute 1 tsp dried herbs (optional)
4 Tbsp extra virgin olive oil

Topping:

1 cup bread crumbs (3-4 slices of whole-wheat, oil- and sugar-free bread)
1/4 cup nutritional yeast
1 tsp salt

Instructions:
Nut and Bean Cream:

Add all ingredients to a blender and blend until smooth.

Potatoes:

Add the Potato ingredients and the blended Nut and Bean Cream to a large pot.
Bring up to a boil and then lower heat to medium and simmer 15-20 min, stirring occasionally.
Remove from heat and add the olive oil.
Pour into a baking dish.

Topping:

Add bread, nutritional yeast, and salt to a food processor (I use my NutriBullet) and process until it is the consistency of course bread crumbs.
Add as a topping to the potatoes in the baking dish.
Bake for 15-20 min at 375°F.
Take out of oven and let sit for 10 min before serving.

Green Tomatillo Salsa

8/24/2019

This salsa may be really simple to prepare, but it packs a punch in terms of taste and is always a huge hit at parties. The recipe is based on one I saw on Rick Bayless' show, I did however, add a few things to jazz it up a bit. And I (and anyone who has tried it) can tell you this stuff is amazing. Add some homemade tortilla chips and this will be the hit of any party!

Green Tomatillo Salsa Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

4 medium tomatillos (remove husk and rinse underwater to remove stickiness, roughly chop)
1-2 tomatoes, chopped
1 clove garlic, crushed
2 jalapenos, seeds removed, chopped
handful cilantro, about 1/4 cup
1-2 avocados, pitted and skin removed
juice of 1 lime
1 tsp salt

Instructions:

Add all ingredients to a food processor and process to your liking, chunky or smooth.

Beetroot Hummus

8/10/2019

Beetroot. You either love it or you hate it. There really isn't an in between. I hated it as a kid, and would dread the days my grandmother served it up for dinner. Somehow though, I have grown to love it. If you are like me and have honed your inner beetroot lover, then you need to give this recipe a try. The beetroot taste is of course front and center in this recipe, but it isn't too over-powering, and honestly, just look at how beautiful it is. I brought this to a potluck recently and it was a huge hit (surprisingly, I must admit!).

Beetroot Hummus Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

2-3 beets
1 can of chickpeas, drained and rinsed
1/4 cup tahini
1/4 cup fresh squeezed lemon juice
3 Tbsp extra virgin olive oil
3 garlic cloves, peeled and crushed
1 1/2 tsp salt
Corn tortillas

Instructions:

Preheat oven to 400°C.
Wash beets and cut off ends, wrap in foil and roast in the oven for 1 hour.
While the beets are roasting, cut the corn tortillas into triangles, place on baking sheet and bake 8-10min. Depending on the size of the pack you may need to do this a couple of times to make the desired amount.
After 1 hour, take out the beets, let cool and then peel.
Add all the ingredients (except the tortillas) to a food processor and process until smooth.
Serve with the baked corn tortillas.

Easy Baked Feta Nut Cheese

7/28/2019

I want to start off by apologizing, it's been so long since I've shared a new recipe. We relocated across the country from Ohio to Colorado and I started a new job...so I do at least have a good excuse! It has been a busy last couple of months but things are finally falling into place. Most importantly, I hope to get back in the rhythm of sharing weekly recipe updates with all of you who are looking for healthy alternatives to everyday favorites.

This week I want to share an easy recipe for anyone interested in trying their hand at making nut cheeses. This recipe is a really good one to start out with because it calls for ingredients that can be readily found in most pantries. I also found that it is possible to cut out a step and make this recipe even easier and quicker than the original. The original recipe uses cheese cloth to drain off excess liquid for 12 hours before baking. I found that step isn't necessary, and when I make something, I usually don't like to wait 12 hours between steps. So, all you have to do is put the ingredients in a blender, blend until smooth, pour in a ramekin and bake! This nut cheese comes out crumbly, yet smooth and you can play around with ingredients e.g., adding a teaspoon of dried herbs like thyme and/or sage or using fresh squeezed orange juice instead of lemon for a warmer flavor. You can spread this nut cheese on bread or crackers or crumble over pasta, it is really versatile and delicious!

Baked Feta Nut Cheese Recipe
vegan, plant-based, refined-sugar free, gluten-free

Ingredients:

2 cups raw almonds or cashews
1/4 cup fresh squeezed lemon juice*
1/2 cup water
3 Tbsp extra virgin olive oil
2 cloves garlic
1 1/4 tsp salt

Instructions:

Preheat oven to 350°F.
Add all ingredients to a blender and blend until smooth.
Pour into a ramekin greased with evoo and bake 45 min until browned on top.
This recipe is great warm from the oven but can also be stored in the fridge and eaten chilled as well.

*Note: you can substitute fresh orange juice either in full or half or in a pinch you can use apple cider vinegar.

Blueberry Lemon Crumble

6/30/2019

Vegan and crumble are two words that don't usually go together. Or if you do see them together, it typically means using a vegan butter substitute. But, that, I will not cook with since vegan butter is full of saturated fat and other ingredients I try to avoid. However, it is really difficult to make a crumble topping without butter or some other high saturated fat ingredient. It can sort of work with olive oil, but it just doesn't come out quite right...at least for me.

That's why I was so excited when I came across this vegan crumble recipe. It only has "real" ingredients, no refined sugar and no vegan substitutes. To top it off, it is seriously and utterly delicious! I am not kidding, it took all I had not to eat it all in one go. So far, I have only tried a blueberry lemon combo, but I bet raspberries, strawberries or even apples with cinnamon would be delicious.

Blueberry Lemon Crumble Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:
Blueberry Lemon Filling:

16 oz. fresh blueberries
1/3 cup maple syrup (or honey)
Zest and juice of 1 lemon (if you like it a little more tart add the juice of 2 lemons)
1 tsp pure vanilla extract
1 Tbsp tapioca flour

Base and Crumble Topping

1 cup chickpea flour (can also use 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 (could also substitute with tahini, peanut, or cashew butter)
2/3 cups maple syrup (can also use honey if preferred)

Instructions:
Blueberry Lemon 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 almond and tapioca 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 8x8 baking dish with parchment paper.
Take half of the thick mixture and press along the bottom of the dish. Wet your hands to keep the mixture from sticking.
Spread the blueberry lemon filling on top of the base.
Crumble the rest of the thick mixture over the blueberry lemon 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.

Carrot-Orange-Ginger Smoothie

6/15/2019

The combination of carrot, orange, and ginger is one of my favorite drink blends. I usually get this mix at the juice bar, and I wanted to try to recreate the flavors at home, but as a smoothie since I don't have a juicer (however, by making a smoothie you get all the fiber from the fruit and veggies ;)).

This smoothie turned out to be such a refreshing drink for a warm summer day; it is light and sweet, with a hint of tang from the ginger. And of course, smoothies are a great way to get lots of nutrients and they are easy to do.

Carrot-Orange-Ginger Smoothie Recipe
vegan, plant-based, refined-sugar free, gluten-free

Ingredients:

2 carrots, cut into chunks
2 mandarins or 1 orange, peeled
1 apple, cored and chopped
1 tsp fresh ginger
1/4 cup almonds
1/2-1 cup orange juice
top off with water

Instructions:

Add all ingredients to a high-powered blender and blend until smooth.
Enjoy!

Roasted Garlic Head

6/2/2019

The idea of roasting a whole head of garlic came from a friend of mine. She told me about a party she attended where a roasted head of garlic was served as an appetizer, and that it was one of the best things she has had. The best part is that it was amazing just spread on bread. Since I am a big fan of garlic, I had to try this out. This is also a way to prepare a shareable dish that looks fancy and tastes great but can be prepared really fast with just two ingredients. For those of you who are sensitive to garlic just keep in mind that roasted garlic has very different characteristics compared to raw garlic and roasting turns the cloves into creamy, buttery goodness!

Roasted Garlic Head Recipe
vegan, plant-based, gluten-free

Ingredients:

1 head of garlic
1 tsp olive oil

Instructions:

Preheat oven to 400°F.
Peel off any loose outer layers of skin but make sure the head stays intact.
Slice off the top of the heads to expose the tops of all the cloves.
Brush the exposed tops with olive oil.
Place olive oil side down on a baking sheet.
Bake for 30-40 min, until the tops are caramelized.
Spread on homemade or MS friendly bread.

Sweet and Sour Baked Cauliflower

5/12/2019

This recipe is a great way to 'hide' cauliflower while also creating a mouthwatering meal. My husband was gobbling this up, and he is not cauliflower's biggest fan.

The sauce prepared here would also pair very will with baked tofu, or even try it with a different vegetable such as broccoli. If you are a fan of sweet and sour, then this is the recipe for you!

Sweet and Sour Cauliflower Recipe
plant-based, gluten-free, refined-sugar free

Ingredients:

1 cup brown rice

For the baked cauliflower:

1 head of cauliflower cut into bit-sized pieces

1 cup chickpea or flour of choice
1/2 teaspoon garlic powder
1/4 teaspoon salt
1 cup water

For the sweet and sour sauce*:

1 inch ginger minced or grated, about 2-4 tsp
4-5 cloves garlic, minced
5 tablespoons maple syrup or honey
2 tsp salt
2 teaspoon rice or apple cider vinegar
4 tablespoons tomato paste
6 teaspoons toasted sesame oil

Instructions:

Cook the rice according to package instructions.
Preheat oven to 425°F.
Add the chickpea flour, garlic powder, salt, and water to a bowl and mix well.
Add the bite-sized cauliflower and mix to coat.
Place coated cauliflower on a baking tray lined with parchment paper and bake for 30 min, toss around 15 min so they brown on both sides.
Prepare the sauce while the cauliflower bakes by sauteing the garlic and ginger over medium heat for a few minutes. Use a little bit of water or veggie broth to keep them from sticking while they cook.
Next stir in the honey, salt, vinegar, and tomato paste to the ginger and garlic. Mix well and cook until it thickens, about 5 min. Reserve 1/2 the sauce for coating the cauliflower and 1/2 for serving*.
Remove from heat and mix in the toasted sesame oil to the sauce.
When the cauliflower is done baking, remove from oven and add to 1/2 of the sauce. Mix to cover the cauliflower well.
Add the cauliflower back to the baking sheet and put in the oven for an additional 5 min.
Top on the cooked rice, layer on a little of the reserved sauce, and sprinkle with green onions or cilantro and enjoy!

*Note: You could also saute pineapples and onions in the sauce to add an extra flavor dimension.