Multiple Sclerosis Friendly Recipes

Tiramisu Overnight Oats

4/29/2025

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Tiramisu Overnight Oats Recipe
plant-based, refined sugar-free, gluten-free, vegan

Base Ingredients (for one serving):

1/2 cup Old fashioned oats
1 Tbsp Chia seeds
1 Tbsp Unsweetened cocoa powder
1 Espresso (2 Tbsp to 1/4 cup espresso/coffee, adjust according to taste)
1/2 cup Plant-based milk or water
Sweetener of choice: 1 Tbsp Pure maple syrup or raw honey or 1-3 pitted dates, adjust to taste

Topping Ingredients (for one serving):

3 Tbsp Unsweetened plant-based yogurt
1/2 tsp Pure vanilla extract
1/2 Tbsp Pure maple syrup or raw honey

Instructions:

Add oat ingredients to a blender and blend until smooth**.
Transfer to an air tight container.
In a separate bowl mix the together the topping ingredients, and spread on top of the blended oats.
Store overnight and it is ready in the morning.
Additional topping options include cocoa nibs, nuts, seeds, fresh or frozen fruit.

**Note: You can also prepare the oat base without blending, and in this case just mix ingredients well and store overnight and use the maple syrup or honey as the sweetener.

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Lentil Bolognese

4/21/2025

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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.

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Quinoa Salad

4/17/2025

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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.

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MS Friendly recipes

Tiramisu Overnight Oats

Lentil Bolognese

Quinoa Salad

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