Multiple Sclerosis Friendly Recipes

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!

Refreshing Cucumber Dip

9/20/2020

Anyone who has been following this blog, knows that just because you are trying to eat healthily, doesn't mean you have to sacrifice on choice. This creamy and refreshing cucumber dip is just another example of how you can use fresh and healthy ingredients to make something mouth-watering and surprising.

This vegan cucumber dip has a taste that is very similar to tzatziki and would be perfect with homemade pita (recipe to come), hummus, and veggies. It also pairs well with homemade tortilla chips and can be whipped up super fast. Seriously, the hardest part to this recipe is chopping the cucumber! If you are looking for something different to try, I hope that you give this recipe a whirl!

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

Ingredients:

1 cucumber, chopped
3/4 cup raw nuts (slivered almonds or cashews)
1 Tbsp fresh lemon juice
1/4 cup extra virgin olive oil
1 clove of garlic
1 tsp salt
1/4 tsp pepper

Instructions:

Add all ingredients to a blender and blend until smooth and creamy.

Vegan Spinach Artichoke Mac and Cheeze

8/15/2020

If you enjoy spinach artichoke dip, then I can only recommend that you give this recipe a try. It has all the creaminess of a traditional spinach artichoke recipe, without the guilt. There are two options to preparing this dish; once you combine the pasta with the sauce you can either already enjoy, or you can pour it into a baking dish and add the topping to make a delicious pasta bake. The topping is the recommendation for a gluten-free topping, but you can of course always process two slices of bread with nutritional yeast to have a more traditional bread-crumb topping.

As another alternative you can follow steps 2-4 to prepare a vegan spinach artichoke dip. Once you combine the cheeze sauce with the spinach and artichoke and it thickens you will place it in an oven safe dish and bake 20 min. Serve with homemade corn tortilla chips. Anyway you choose, I know you won't be disappointed.

Vegan Spinach Artichoke Mac and Cheeze
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

12-16 oz gluten-free pasta of choice (or whole wheat pasta if you eat gluten)

Cheeze sauce:

1 1/2 cups water
2/3 cup raw nuts (cashews or slivered almonds)
3 Tbsp tapioca flour
2 Tbsp nutritional yeast
2 Tbsp apple cider vinegar
1/2 tsp garlic powder
3/4 tsp salt
1/4 tsp pepper

Spinach and Artichoke:

1 onion, chopped
2 garlic cloves, minced
1 jar of artichokes in water, chopped
4 cups fresh spinach

Topping:

1/2 cup almond meal
1 Tbsp nutritional yeast
1/4 tsp salt

Instructions:

Cook pasta for only half of the recommended cooking time (if not making the baked dish, fully cook the pasta), drain, rise quickly and set aside.
Add all Cheeze sauce ingredients to a blender and blend until smooth and set aside.
Cook onions, garlic, and artichokes in a large skillet until tender.
Add the spinach and cheeze sauce and stir until the cheeze has thickened (at least 5 min).
Then pour this mixture on to the pasta (at this point you can stop and eat as is, or continue to create a baked pasta dish). Add to a 9 x 13 in baking dish.
Mix together the topping ingredients and spread over the top.
Bake at 400°F for 15-20 min, until the sauce is bubbling.
Let cool 5-10 min and enjoy.

Nut Mayo

8/15/2020

I am constantly amazed at the versatility of nuts. Take this recipe for example. Raw nuts serve as the base for a deliciously smooth and creamy, vegan mayonnaise. Like most of the recipes I share, this one is also ridiculously simple. Just add all the ingredients to a blender and that's it!

Sometimes it can be difficult to get all of the nuts completely blended, and if you have time, it can be good to first process the nuts to a flour like consistency, and then the ingredients will come together even better in the blender. Another option is to add a little more water to the recipe to make sure the blender is able to reach all sections of the mixture. I love this mayo together with homemade fries (as pictured) but it can be used for anything you would typically use mayo for, e.g. pasta salad, sandwich spread, coleslaw, or potato salad.

Nut Mayonnaise Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

3/4 cup raw nuts (cashews or almond slivers work very well)
1/4 cup oil (flax oil, walnut oil, avocado oil, or extra virgin olive oil)
1/4 cup water
1 Tbsp fresh squeezed lemon juice
2 tsp apple cider vinegar
1/2 tsp salt
1/2 tsp mustard powder
1 clove garlic, smashed and minced

Instructions:

Add all ingredients to a blender and blend until completely smooth. Add additional water 1 Tbsp at a time if necessary.
Refrigerate in a sealed container, it will thicken as it cools.

Ginger Lemonade

7/5/2020

It is summer and it is hot. Of course my normal go-to drink is water, but sometimes you need a little change and some flavor to help cool you down. Lemonade is a great summer drink, but it is usually made with refined white sugar which makes it not the healthiest of drinks. For this recipe I used honey as the sweetener and it came out great. If you want to make it vegan you can try substituting maple syrup...I haven't tried it, but I am sure it will work just fine.

This drink was just the thing I needed for these hot summer days. I love the tang of the ginger and the crispness of the lemon, paired together it is really refreshing! You can also leave out the ginger for a simple lemonade.

Ginger Lemonade Recipe
refined sugar-free, gluten-free, plant-based

Ingredients:

6 Tbsp honey
1/4 cup warm water
Juice of 4 lemons (about 2/3 cup)
1 inch peeled and finely grated ginger root
3-4 cups sparkling water

Instructions:

Mix the honey with the warm water to dissolve.
Add all the ingredients to a pitcher. Pour into an ice filled glass and serve chilled.

Roasted Vegetable Dip

6/20/2020

My favorite recipes are the ones that entail roasting followed by processing. To me these are the easiest and most convenient. I like to use the oven baking time to clean up and prepare for the next step, and it always feels like cooking is a breeze. So, I knew I had to share this recipe because it is my favorite kind, pop all the veggies in the oven then whiz it together in the food processor and, voila, it's done!

And of course I love this recipe because it is chock full of yummy vegetable goodness, and super delicious. It goes really well with homemade cauliflower crackers, homemade corn tortillas, or even as stir-in to cooked quinoa or pasta.

Roasted Vegetable Dip Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

1 eggplant, chopped into cubes
5 oz. cherry tomatoes (or about 1/2 cup any tomato on hand, chopped if necessary)
1 onion, sliced into rings or slivers
3 cloves of garlic, peeled and crushed with the side of your knife
2 Tbsp extra virgin olive oil
1, 15 oz. can chickpeas, drained and rinsed (substitute any bean variety you have on hand)
2 tsp fresh lemon juice
1/2 tsp salt
pepper to taste

Instructions:

Preheat oven to 400°F.
Coat all the eggplant, tomatoes, onion and garlic with the olive oil, salt and pepper and spread on baking sheet.
Roast vegetables for 20-30 min, until they are cooked through and tender.
Place roasted vegetables in a food processor, add the chickpeas and lemon juice, then process until smooth.

Cauliflower Cream Pasta Bake

5/31/2020

Here is another great way to prepare a creamy sauce out of cauliflower that will leave everyone guessing how you made such a cheesy and creamy sauce without cheese or cream! I prepared this with mushrooms, but you could use pretty much any vegetable you prefer. Zucchini, peppers, or carrots would be great substitutes. There are also three topping options you can choose from depending on how you are feeling. You can either make a cheeze sauce, which is what is pictured, or add sauteed onions or make some bread crumbs for a crispy topping. Or you could even go crazy and try all three together!

Cauliflower Cream Pasta Bake Recipe
vegan, gluten-free, plant-based, refined sugar-free

Bake ingredients:

1 head of cauliflower, cut into florets
3 cloves of garlic
12-16 oz. pasta (I used brown rice pasta to keep it gluten-free)
16 oz mushrooms, sliced (can substitute any vegetable you have on hand)
2 cups vegetable broth
3/4 cup plant-based milk (or 3 Tbsp raw nuts with 3/4 cup water)
1/4 cup extra virgin olive oil
2 Tbsp nutritional yeast
1 tsp salt
1 tsp dried sage (or 1 Tbsp fresh sage)
1 tsp dried thyme (or 1 Tbsp fresh thyme)
2 tsp balsamic vinegar (optional)
2-3 leaves fresh sage for garnish

3 Topping options:
Cheeze sauce:

1 cup water
1/2 cup raw nuts
3 Tbsp tapioca or arrowroot flour
2 Tbsp nutritional yeast
2 Tbsp apple cider vinegar
1/2 garlic powder
1/2 tsp salt

*blend all cheeze ingredients until smooth and heat over medium heat with stirring until the cheeze sauce thickens (5-10 min).

Onions:

Slice 1 onion and saute over medium heat (5-10 min).

Bread crumbs:

Add 2-3 slices of bread of choice to a food processor or blender and blend to form crumbs.
Can add 1-2 Tbsp of nutritional yeast to give it a cheesy flavor if desired.

Instructions:

Heat oven to 375°F and bake cauliflower florets for 20-25 min or until cooked through (you can also boil the cauliflower for 10-15 min if preferred).
While cauliflower is baking also roast the cloves of garlic for 15 min in the oven.
In a large pot cook pasta for 5 min less than instructions on the box, they should still be hard so they do not over cook later in the process. Then drain and rinse and leave in colander.
In the same pot that you cooked the pasta, add the sliced mushrooms and saute with the sage and thyme for 15 min. Then add the cooked pasta back to this pot with the sauteed mushrooms.
Once the cauliflower and garlic are cooked, add these to a blender with the rest of the "Bake ingredients", except the sage for garnish. Blend until smooth and mix together with the pasta and mushrooms.
Pour into a 9x13 baking dish.
Prepare the topping of choice (cheeze sauce, onions, or bread crumbs) and add to the top.
Bake 15 min at 400°F, garnish with sliced sage leaves, let cool for about 10 min and serve.

Gluten-free Bread

5/10/2020

A little over a year ago, I had a visit with a functional medicine specialist at the Cleveland Clinic. Seeing a functional medicine specialist is a very different experience compared to seeing a "normal" doctor. Their goal is to get to the root cause of health issues, and it literally starts by looking back at your birth and if you were breast- or formula-fed, then moves on to the conditions you lived in through childhood, along with discussing any health issues you experienced, and ends at the present.

A key tool used in functional medicine is an 8 week elimination diet. After the 8 weeks you slowly begin reintroducing foods that you removed from you diet to see if any specific food triggers your symptoms. When I completed the elimination diet last year, I was actually able to identify foods that made my symptoms worse.

So a few months ago when my fatigue started to majorly impact my daily life, I decided to try the elimination diet once more to see if the fatigue might be triggered by certain foods. This time around I noticed that gluten pretty much knocks me out. About and hour after I reintroduced gluten to my diet, I felt like I was hit by a truck and was out for the count! So, I have been avoiding gluten containing products for a few months now and have felt better (of course the fatigue isn't magically gone, but it is more manageable).

But as those of you who also avoid gluten know, it is really hard to find a really good gluten-free bread recipe. Maybe the store bought gluten-free breads are okay substitutes, but they typically have additional ingredients in them that I don't eat. So the journey began to find a really good gluten-free bread recipe that is also vegan.

Luckily, I came across a website that had pretty much everything I was looking for: Rhian's Recipes. The below recipe is my favorite so far but you should check out what else she has if you are looking for other gluten-free baking ideas. This recipe is super quick and easy and requires no yeast or kneading. It stores very well and it is even better when you put it in the toaster. Use it like you would any bread and happy baking!

Gluten-free Bread Recipe
Gluten-free, vegan, plant-based, refined sugar-free

Ingredients:

1 1/4 cup chickpea flour
1 1/4 cups brown rice flour
2 Tbsp tapioca flour
4 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 cup almond milk
1/4 cup water
1 Tbsp apple cider vinegar

Instructions:

Preheat oven to 350°F and grease a bread baking dish (8 in x 4 in) with extra virgin olive oil.
Add all of the dry ingredients to a large bowl and whisk together.
Then add the wet ingredients to the dry ingredients and mix well.
Immediately pour into the greased baking dish and bake 40 min. At this point if you insert a knife or toothpick and it comes out wet, continue to bake another 5-10 min.
Slice and enjoy. Will keep well in a covered dish in the fridge and toasts wonderfully in the toaster.