Multiple Sclerosis Friendly Recipes

Coleslaw

7/16/2026

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Coleslaw Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

3 cups Red cabbage, thinly sliced (about 1/4 of the head)
3 cups Green cabbage, thinly sliced (about 1/4 of the head)
1-2 Carrots, shredded
2 Spring onions, thinly sliced
1/2 cup Nut mayonnaise
2 Tbsp Apple cider vinegar
Salt and pepper to taste

Instructions:

Combine cabbage and spring onions in a large bowl.
In a smaller bowl mix the mayonnaise, vinegar, and salt and pepper and pour as much as needed over the cabbage and spring onions. Stir well to coat.
This can either be served immediately, or prepared ahead of time and stored in the refrigerator.

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Pumpkin Oatmeal Bars

6/21/2026

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Pumpkin Oatmeal Bar Recipe
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

1 cup Plant-based milk
1 Tbsp Ground flaxseeds (freshly ground if possible)
2 cups Old fashioned rolled oats
1 tsp Baking powder
2 tsp Ground cinnamon
1/2 tsp Ground nutmeg
1/4 tsp Ground ginger
1/4 tsp Salt
1 14 oz. can Pure pumpkin puree
1/2 cup Pure maple syrup or raw honey
1 tsp Pure vanilla extract
Optional: additional 1/4 cup Ground flaxseed

Instructions:

Preheat oven to 350°F. Line a 9 x 13 inch baking form with parchment paper.
Add the ground flaxseed to the milk and let sit for about 5 minutes.
Then combine all of the ingredients to a large bowl and stir very well to mix.
Pour batter into the prepared baking form and bake for 45 minutes.
Let cool before slicing into squares. Store in the refrigerator and enjoy cold or slightly warmed in the microwave.

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Puffed Rice Treats

5/24/2026

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Puffed Rice Treat Recipe
plant-based, refined sugar-free, gluten free, vegan

Ingredients:

1/3 cup Natural peanut butter (no added oils or sugar)
1/3 cup Pure maple syrup or raw honey
3 cups Rice Puffs (made from whole grain brown rice)
1 Tbsp Unsweetened cocoa powder
1 Tbsp Plant-based milk
1 tsp Pure vanilla extract
1 Tbsp Pure maple syrup or raw honey

Instructions:

Line a 9x13 inch baking dish with parchment paper and set aside.
Warm peanut butter and maple syrup/honey in a small saucepan over medium low heat. Stirring until warmed through and mixed well.
In a large mixing bowl combine the rice puffs with the warm peanut butter and maple syrup/honey mixture and fold together until all of the rice puffs are coated.
Pour into the prepared baking dish, smooth to an even layer; pressing down firmly.
Chill in the freezer for about an hour.
Whisk together the cocoa powder, plant-based milk, vanilla, and maple syrup/honey. If necessary warm slightly to fully incorporate.
Once the rice treats are ready, slice into squares and drizzle the chocolate sauce over the top.

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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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<<Previous

MS Friendly recipes

Coleslaw

Pumpkin Oatmeal Bars

Puffed Rice Treats

Campfire Dinner

Aquafaba Whipped Cream

No Boil Pasta Bake

Lasagna

Brownies

Stuffed Masa Flatbread (Pupusas)

Gingerbread Cookies

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