Multiple Sclerosis Friendly Recipes

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.

Red Grape Pizza with Almond Aioli

4/28/2019

This recipe is inspired from my participation in a local Cooking Matters class. My blog post found here, talks about this amazing initiative happening right in my own community. The meal prep for the day I attended was pizza with three different topping options. One option that caught my eye combined red grapes, rosemary, and onions. I have to be honest, I have never had grapes on my pizza and I was intrigued and had to try it for myself. I paired this topping mixture with an almond aioli and a homemade pizza crust that never fails, and the results are phenomenal!

Quick and Easy Pizza Dough Recipe
vegan, plant-based, refined-sugar free

Ingredients:

1 cup warm water
1 package dry active yeast
1 tsp maple syrup (or honey if you are not vegan)
2 cups whole wheat flour
1 tsp salt
1 Tbsp extra virgin olive oil

Instructions:

Combine warm water, yeast, and maple syrup in a bowl and let sit for a few minutes until it begins to froth.
Add the whole wheat flour and salt and knead the dough until it forms a ball (approximately 1 minute).*
In a second bowl add the olive oil and then the dough. Coat the dough with the oil. To prevent too much sticking, you can coat your hands in olive oil.
Let sit for 15 min or until it has doubled in size. **Use this time to prep the aioli and toppings.
After the dough has risen, knead it again to incorporate the olive oil.
Divide the dough in two and spread on an oiled baking sheet. Again olive oil is the secret to keeping the dough from sticking to your hands and can help spread out the dough. Save until ready to top.

*Note: If you happen to have access to a bread maker, I recommend doing steps 1 and 2 with the bread maker, it does a really good job of kneading the dough and is a little less messy.

Almond Aioli
vegan, plant-based, gluten-free, refined-sugar free

Ingredients:

1 cup raw almonds or cashews
4 roasted garlic cloves (oven or toaster oven at 350°F for 15 minutes)
2 raw garlic cloves
2 Tbsp apple cider vinegar
Juice from 1/2 lemon or 2 Tbsp
2 tsp dijon mustard
1/4 cup extra virgin olive oil
1/4 cup water
1/2 tsp salt

Instructions:

Add all ingredient to a blender and blend, scraping down the sides as necessary until smooth.

Red Grape Pizza Recipe
vegan, plant-based, refined-sugar free

Ingredients:

Red grapes cut in half
1 onion, diced
1 Tbsp (or more if desired) fresh rosemary
Optional: sliced mushrooms

Instructions:

Preheat oven to 450°F.
Spread 1/2 prepared aioli to the pizza crust prepared above.
Add the red grapes, onion, rosemary, and mushrooms if desired.
Put in preheated oven and bake for about 20 minutes.

Almond Chocolate Milkshake

4/14/2019

Just because you are in the mood for a chocolate milkshake, does not mean it has to be filled with sugar or other unhealthy ingredients. You can create your own milkshake right at home without deviating from your healthy food journey.

Try this Almond Chocolate Milkshake Recipe the next time your sweet tooth calls. It is super easy to make and really does satisfy those times when you just need a chocolate milkshake! For those of you who are not chocolate fans (gasp!), just skip the cocoa powder.

Almond Chocolate Milkshake Recipe
vegan, gluten-free, plant-based, refined-sugar free

Ingredients:

2 frozen bananas (or 2 fresh, ripe bananas and 1/2 cup ice)
1-2 Tbsp almond butter
1-2 Tbsp unsweetened cocoa powder
1 tsp pure vanilla extract
pinch of salt
1 cup almond milk (or 1/4 cup almonds and 1 cup water)
1 scoop of protein powder (optional)*

Instructions:

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

*Note: I use unflavored PurePea protein powder, but this recipe is also totally fine without adding this ingredient.

Fruity Almond Cream

4/7/2019

Make this almond cream as a refreshing topping on fresh fruit. It quickly transforms any bowl of fruit into an instant special treat, while still being healthy along with quick and easy to make.

Almond Cream Recipe
gluten-free, vegan, plant-based, refined-sugar free

Ingredients:

2/3 cup almonds
2/3 cup water
1 1/3 cups frozen fruit, e.g. peaches, mangoes, pinneapple
1 tsp vanilla

Instructions:

Add almonds and water to a blender and blend until smooth.
Add the rest of the ingredients and further blend until smooth.
Use as topping on fresh berries such as blueberries, strawberries, or raspberries.

Fudgy Gluten-Free Brownies

3/31/2019

The amazing thing about eating clean, is that it actually isn't that hard. It does involve preparing most of what you eat yourself, but it isn't any more difficult than "conventional" cooking, and sometimes it is even easier. Take this recipe for example, it is loaded with protein, vitamins, and fiber while still satisfying that sweet tooth, and all you have to do is throw the ingredients in a food processor and then bake!

Another great part about eating clean is that it gives you the opportunity to see everyday common food in a whole new light. Here we are transforming chickpeas into super chocolatey, fudgy brownies. You are basically creating a mouthwatering dessert that you SHOULD eat for your health! How amazing is that?!

Many times, gluten-free brownies come out crumbly and even a little bitter. This is not at all the case for this recipe. These brownies come together wonderfully and keep their smooth, creamy texture. My 5 year old also gobbles them up, and since these are full of healthy goodness, I can let her eat as many as she wants! This recipe is chocoholic-kid approved!

Chickpea Brownie Recipe
vegan, plant-based, gluten-free, refined-sugar free

Ingredients:

10 pitted dates, soak in hot water for at least 10 min
1 15 oz. can of chickpeas (reserve the fluid)
1/4 cup of the chickpea fluid
1/4 cup almond butter
1/4 cup tahini
1/4 cup maple syrup*
1/4 cup unsweetened cocoa powder
1/2 tsp baking powder
1 tsp pure vanilla extract
pinch of salt

Instructions:

Begin by soaking the dates in hot water.
Preheat oven to 350°F and grease an 8x8 baking dish (or a round cake baking dish) with extra virgin olive oil.
Add the rest of the ingredients to a food processor and then drain the softened dates before adding them.
Process mixture until very smooth.
Pour the mixture into the greased baking pan and bake for 30 min or until a knife inserted comes out clean
Let sit for about 10 min and then enjoy.
Will keep for at least a week in the refrigerator.

*Note: If you want to reduce the amount of maple syrup add one ripe banana instead and only use 2 Tbsp of maple syrup.