Multiple Sclerosis Friendly Recipes

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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Pumpkin Snickerdoodles

10/25/2025

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Pumpkin Snickerdoodle Recipe
plant-based, refined sugar free

Ingredients:

1 cup Pumpkin Puree
3 Tbsp Extra virgin olive oil
1 cup Pure maple syrup or honey
1 tsp Pure vanilla extract
2 cups Whole wheat flour
1 tsp Baking soda
1/2 tsp Cinnamon
1/2 tsp Nutmeg
1/4 tsp Allspice
1/4 tsp Ground Ginger
1/4 tsp Salt
Optional topping: 1 Tbsp date sugar and 1 tsp cinnamon

Instructions:

Preheat oven to 350°F.
Add all ingredients (except the optional topping) to a large mixing bowl.
Mix together well.
Line two baking trays with parchment paper and add 1 Tbsp portions to the trays (makes about 24 cookies).
Using the back of a wet spoon spread out each cookie and then sprinkle on the cinnamon and sugar topping if using.
Bake 15-20 minutes.
Remove from oven, let cool, and enjoy.

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Pumpkin Pie Energy Bites

9/25/2025

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Pumpkin Pie Energy Bite Recipe
plant-based, gluten-free, refined sugar-free, vegan

Ingredients:

1 1/2 cups Old fashioned rolled oats
1/2 cup Canned pure pumpkin puree
1/2 cup Nut or seed butter of choice
1/4 cup Pure maple syrup or raw honey
1/4 cup Ground flax or chia seeds
1 tsp Pumpkin pie spice
1/2 tsp Cinnamon
1/4 tsp Salt
1/2 tsp Pure vanilla extract

Instructions:

Mix together all ingredients in a large bowl and combine well.
Take about 1 Tbsp at a time and roll into balls.
Store in an airtight container and keep in the fridge.

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Meatless Pie

8/15/2025

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Meatless Pie Recipe
plant-based, gluten-free, refined sugar-free, vegan

Lentil Layer Ingredients:

8 oz. (1/2 lb) Dried lentils
3 cups Water
8 oz. Mushrooms, diced
2 Garlic cloves, peeled and minced
1 Tbsp Soy sauce or tamari
2 Tbsp Whole wheat flour
1 cup Vegetable broth (check there is no added sugar or oil in ingredient list) or water
1 tsp Salt
1 1/5 cup Cashew Cream (1 1/4 Raw cashews or almonds and 1 1/4 cup Water)
1/2 cup Nutritional yeast **optional

Mashed Potato Layer Ingredients:

2 1/2 lbs Potatoes, peeled and cut into cubes
1/2-1 tsp Salt
2-4 Tbsp Plant-based milk
4 Tbsp Extra virgin olive oil or substitute with plant-based milk

Lentil Layer Instructions:

Add Lentils and water to a medium sized pot over high heat. Bring to a boil and simmer covered until water is absorbed and lentils are tender. This should take 30-40 minutes.
If the liquid is absorbed quicker before the lentils are cooked through, just add in additional water about 1/4 cup at a time until lentils are fully tender.
While the lentils are cooking, in a separate large skillet or large soup pot, cook mushrooms and garlic over medium heat adding just a little bit of water to prevent sticking.
Pour in the soy sauce to the mushrooms and cook for 5-10 minutes.
Sprinkle in the whole wheat flour to the mushrooms, stirring to coat and cook for an additional minute.
Then slowly whisk in the vegetable broth or water and add the salt to the mushrooms.
Let the mushroom mixture reduce for 10 minutes, stirring occasionally.
In a blender, blend the cashews and water until smooth to make a cashew cream.
Pour the cashew cream into the mushroom mixture and stir in the nutritional yeast if using. Heat through for an additional minute and then remove from heat.
Mix together the mushroom mixture with the cooked lentils.

Mashed Potato Layer Instructions:

Place chopped potatoes in a large pot and cover with water (add in some salt to the water). Bring to a boil and cook for 10 minutes, or until tender. Then drain the water.
Place the cooked potatoes back in the pot with the salt and plant-based milk. Using a hand masher or electric mixer, mash the potatoes until desired consistency. Adding in the additional plant-based milk or extra virgin olive oil for a creamy texture.

Meatless Pie Instructions:

Preheat oven to 375°F.
Pour the lentil mixture into a 9 x 13 baking form and spread in an even layer.
Spread the mashed potatoes over the lentil mixture to cover the top evenly.
Bake in the oven for 30 minutes, or until the top of the potatoes are just beginning to brown.
Let cool for 5-10 minutes and serve.

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Watermelon Granita

7/18/2025

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Watermelon Granita Recipe
plant-based, vegan, gluten-free, refined sugar-free

Ingredients:

Watermelon

Instructions:

Cut watermelon into cubes and freeze.
Place frozen watermelon in a food processor or blender and blitz until snow cone texture.
Serve immediately.

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Marzipan

6/23/2025

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

Ingredients:

3/4 cup + 1 Tbsp Almond flour
1/2 cup + 1 Tbsp Date sugar
1 1/2 Tbsp Pure maple syrup or raw honey
1/2 tsp Pure almond or vanilla extract
1 1/2 Tbsp Water

Instructions:

Add almond flour and date sugar to a food processor and process to mix.
Next add in the rest of the ingredients to the food processor and process until a dough comes together in a very smooth texture and begins forming a ball in the food processor.
Take out the dough and knead for an additional minute.
Roll into a log, wrap in plastic wrap, and refrigerate.
You can use this recipe as decorative toppings by rolling out the chilled dough and cutting shapes or forming figures. Or simply cut off a piece and enjoy.

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Chocolate Tart

5/26/2025

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Chocolate Tart Recipe
plant-based, gluten-free, vegan, refined sugar-free

Ingredients:

1 Large sweet potato
1/4 cup Unsweetened cocoa powder
1/2 cup Nut or seed butter (almond butter, tahini, sunflower butter, cashew butter)
1/4 cup Pure maple syrup or raw honey

Instructions:

Cook the sweet potato in the microwave for 5 minutes or until it is very soft. Let cool slightly and carefully removed the skin. You can also peel and then cut into cubes and either boil in hot water or steam for 10 minutes until soft.
Preheat oven to 350°F and line a round cake form (or 8x8 inch square baking form) with parchment paper or lightly coat with extra virgin olive oil.
Place all ingredients into a food processor and process until very smooth. Add a little bit of water 1 Tbsp at a time if necessary to ensure a smooth consistency.
Pour into cake form and bake for 15 minutes.
Let cool before serving.

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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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<<Previous

MS Friendly recipes

Stuffed Masa Flatbread (Pupusas)

Gingerbread Cookies

Pumpkin Snickerdoodles

Pumpkin Pie Energy Bites

Meatless Pie

Watermelon Granita

Marzipan

Chocolate Tart

Tiramisu Overnight Oats

Lentil Bolognese

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