Multiple Sclerosis Friendly Recipes

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.

Cauliflower Crackers

3/24/2019

Cauliflower is really an amazing vegetable. It is always on my weekly shopping list because there are so many ways it can be used: to make sauce, pizza crust, rice substitute, dessert (seriously), or even crackers as will be demonstrated below! For this cracker recipe, you will need to turn that head of cauliflower into rice. If you have never made cauliflower rice, it is pretty easy. Just cut up the cauliflower and place it in your food processor and process until it is the consistency of, well, rice.

You will not need all of the cauliflower rice for this cracker recipe but it can be handy to have around. Cauliflower rice is a great way to bulk up any recipe with "hidden" vegetables. It is very well hidden especially mixed in with actual rice, but it can also be used as a complete substitute for any rice dish. I've even seen it used as a substitute for rice in sushi!

Cauliflower Cracker Recipe
vegan, plant-based, gluten-free

Ingredients:

1.5 cups cauliflower rice (about 2/3 of a head of cauliflower)
1/2 cup flour of choice (I used chickpea flour to make them gluten-free)
1/4 cup olive oil
2 tsp herbs of choice. (I like using garlic powder, onion powder, dried thyme and dried sage)
1-2 tsp salt
1/2 cup ground flax seeds
1/4 cup sesame seeds or sunflower seeds
1/4 cup chia seeds
1/4 cup water

Instructions:

Preheat oven to 400°F.
Add all ingredients to a large bowl and mix to form a dough.
Transfer to parchment paper and roll to a thin layer with a rolling pin. Make sure the size you roll it out to will fit on a baking sheet.
Keep your hands moist when you are moving the dough around to avoid it sticking too much to you. If the dough sticks to the rolling pin, sprinkle with a little flour.
Now transfer the thin layer of dough with the parchment paper to the baking sheet.
At this point I will use a pizza cutter to cut into squares. If you want to separate the squares out now you can, but I wait till about mid-way through baking to separate them out because they are easier to handle then...but hot, so be careful!
Bake for about 15-20 min and then let cool. They will firm up as they cool, and if they are not crispy enough for your tastes, you can put them back in the oven for 5 min intervals.

Creamy Hummus

3/24/2019

So here it is, the obligatory hummus recipe. However, if you make this recipe you will be blown away. This is seriously the best traditional-type hummus recipe I have tried. I was a little skeptical because it seemed sort of unconventional (i.e., microwaving the chickpeas in their liquid?!), but it produces a wonderfully rich and creamy consistency that I have not seen in any other recipe. Usually, I play around with any recipe I find and alter them somewhat to accommodate my tastes and dietary needs, but this one is perfect how is it. Even though, I have added fresh herbs to it like cilantro for a slightly different twist, and the results were still spectacular. I guess the lesson is: there is always room for play!

Creamy Hummus Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

1 15 oz. can of chickpeas with liquid (do not drain!)
3 peeled and crushed garlic cloves
1/2 cup tahini
Juice from 1/2 lemon
3/4 tsp salt
optional: a handful of fresh herbs like cilantro, basil, or mint
2 Tbsp olive oil

Instructions:

Pour chickpeas with liquid and crushed garlic cloves into a microwave-safe bowl.
Microwave for 5 min.
Add microwaved chickpeas with the rest of the ingredients, except the olive oil, to a food processor and process until smooth.
While processing, slowly add the olive oil and scrape down the sides to ensure it is all well mixed and creamy.
Serve as a dip for veggies or crackers (like these homemade cauliflower crackers!) or as a sandwich spread.

Creamy Vegan Sour Cream

3/17/2019

Until I gave up dairy, I had no idea the many ways nuts can actually be used to mimic dairy favorites. To top it off, I would have never dreamed how easy it actually is. Take this vegan sour cream recipe, it is one step...that's it. All you have to do is blend all the ingredients in the blender. It is seriously that simple. After blending, you will have a lusciously thick and creamy spread that can be used anywhere you would typically use sour cream. I challenge anyone to try this out in place of traditional dairy sour cream. I guarantee it will be a strong competitor on taco night!

Vegan Sour Cream Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

1 cup of raw nuts (cashews, almonds, or walnuts work well)
1/2 cup water
1 Tbsp apple cider vinegar
Juice of 1/2 lemon (about 1.5-2 Tbsp)
1/2 tsp salt

Instructions:

Add all ingredients to the blender and blend well (up to a minute in the blender). It can get really thick so stop in between to scrape down the sides. It will keep well in an airtight container for at least a week.

Carrot and White Bean Dip

3/10/2019

This recipe is a fun twist on the traditional hummus dip. The smokey flavor is a wonderful complement to the sweetness of the carrots. As with most of the recipes I share, it is also quick and easy to make. For my tastes, I prefer a thicker dip and use chickpeas, but really any light colored bean will do, e.g. pinto beans or cannellini beans. With pinto or cannellini beans the dip will be a little thinner, which can make it more ideal for use as a sauce instead of a dip.

Roasted garlic is a must for this recipe to come together, but the onions can be kept out if you like. I also love to roast the carrots and onions along with the garlic, but you can of course steam the carrots and onions. This dip pairs well with green peppers and cucumbers but my favorite way to enjoy is as a topping on homemade bread, fresh out of the bread maker!

Carrot and White Bean Dip Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

3 large carrots washed and cut into rounds
4 garlic cloves, with peel on
1/2 white onion, sliced
1 15 oz. can of chickpeas, drained and rinsed
2 Tbsp olive oil
Juice of 1 lemon
1/2 tsp smoked paprika
1/2 tsp cumin
1/4 tsp salt

Instructions:

Preheat oven to 375°F.
Toss the carrots and onions with 1 tsp olive oil and then place carrot rounds and onion slices on a lined baking sheet. The garlic can be roasted in the oven while the carrots and onions are baking.
Bake the garlic cloves for 15 min and carrots and onions for 20-25 min. Remove peel from garlic.
Place peeled garlic, carrots, onions, and beans in the food processor along with the rest of the ingredients.
Process until smooth; scraping the sides occasionally.
Serve or chill until ready to eat!

Baked Onion Rings and Broccoli

3/2/2019

I’ll be the first to admit it…I have a problem. I cannot stop making this recipe! Each week I tell myself I will try something different with the broccoli in my refrigerator, but it never fails, I end up making this. In all honesty, there are worse things. But since I love this recipe so much I wanted to share it with all of you who might be looking for a healthy, delicious alternative to the notorious onion ring.

The idea for this recipe came while I was preparing the onion topping for my green bean casserole. I just added broccoli to the onion mix to have added health benefits, and I was hooked. Of course you can just use this recipe to make healthy onion rings if you so desire. These are not only vegan but even gluten-free, if you can believe it. Be sure to make extra cause these puppies won’t last long!

Oven-Baked Onion Rings and Broccoli Recipe
vegan, gluten-free, plant-based, refined-sugar free
Ingredients:

1 onion cut into rings
1 head of broccoli cut into florets
1/4 cup non-dairy milk or vegetable broth
1 Tbsp soy sauce (gluten-free soy sauce if you are gluten-intolerant or coconut aminos if you are soy intolerant)
1-2 Tbsp nutritional yeast
2 Tbsp almonds (grind in food processor or blender)
1/2 cup oats (grind in food processor or blender)
1/4 cup flax seeds (grind in food processor or blender)
1/2 tsp salt

Instructions:

Preheat oven to 450°F.
Add onions, broccoli, non-dairy milk, and soy sauce to a bowl and mix to coat vegetables.
Grind up almonds, oats, and flax seeds.
Add nutritional yeast ground almonds, ground oats, ground flax seeds and salt. Then mix well.*
Spread a single layer on a baking sheet and bake for 30 min, flipping half way.
Broil for the last 1-2 min if it is not quite crispy enough.
You can eat these as a snack or use as a salad topping or side.

*Note: The mixture may need a little additional moisture to stick, but don't worry if not all of it sticks well, just add it to the top on the baking sheet and you will get a nice crispy top layer.

Zucchini Chips

2/10/2019

In the mood for a savory, crispy snack? All you need is a zucchini! If you have never tried zucchini chips, this is something you have to try. And if you already have tried them, then you know these little things can be addicting! But unlike a greasy bag of chips, this snack can be consumed 100% guilt-free. By eating these you are actually doing something good for your body.

I'd like to thank my co-worker for getting me on the zucchini chip band wagon. She was handing out zucchinis from her overproducing garden and shared her favorite way to enjoy them...as chips! After that, I was hooked. Also, this isn't just a great trick for zucchini, get creative and try some eggplant, Portobello mushroom, or kale chips. The secret is to make sure the slices are really thin and that they get nice and crispy in the oven. For the kale you just need to pull the leaves from the stalk. So, give it a try...you just might like it!

Zucchini Chips Recipe
vegan, gluten-free, plant-based, refined-sugar free
Ingredients:

3 small zucchinis
1 Tbsp olive oil
1/2 tsp salt

Instructions:

Heat oven to 400°F.
Cut zucchinis into very thin slices. The slicer blade of a food processor does this pretty quickly, but it is also easy enough to slice by hand or if you have a mandolin, this will be the perfect time to use it.
Add sliced zucchini to a bowl and mix with the olive oil and salt.
Line a baking tray with parchment paper and lay the zucchini slices on top in a single layer.
Bake for 20 min., flipping about half way. After flipping make sure to check and remove any that bake faster than the others so they don't burn.
Some may need a little additional time to get nice and crispy.

Vegan Spinach Sauce

1/27/2019

If you follow this website, you know I am always looking for new ways to add a vitamin punch to sauces. This recipe combines fresh spinach and basil to create a beautiful green, smooth and creamy sauce. It is a wonderful addition to any base you like. It is of course great on pasta, but it is also a fun topping for mashed or roasted potatoes and I promise you won't miss the butter!

This recipe is also very quick and easy to pull together...everything just goes in the blender and then cooks on the stove top. You can have it simmering away while you cook the base it will top. I love this recipe especially when I am in a time pinch but want something nourishing for my body.

Spinach Sauce Recipe
vegan, plant-based, refined-sugar free
Ingredients:

3 cups of fresh spinach
1 large handful of basil
1 cup raw nuts (almonds or cashews)
1 cup water
2 Tbsp nutritional yeast
1 Tbsp tapioca flour (alternatively you can use potato or corn starch...whatever you have on hand)
2 garlic cloves
1 tsp onion powder
1/2 tsp salt
pepper to taste
1 pinch of nutmeg

Instructions:

Add all ingredients to a blender and blend until smooth.
Pour into a pot and heat on medium-high while stirring occasionally so it doesn't burn on the bottom.
Reduce heat and cook for about 10 min until it thickens up.
Serve over pasta, quinoa, potatoes, rice, etc.