Multiple Sclerosis Friendly Recipes

Whole Wheat Bagels with Vegan Cream Cheeze

5/6/2022

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Whole Wheat Bagel Recipe
plant-based, vegan, refined sugar-free

Ingredients:

1.5 cups Warm water
1 Tbsp Pure maple syrup or raw honey
1 packet Active dry yeast
4 cups Whole wheat flour
2 tsp Salt
1 Tbsp Extra virgin olive oil
Topping ideas: sesame seeds, flax seeds, onion powder, dry Italian herbs, chia seeds, garlic powder, coarse sea salt

Instructions:

Dissolve the maple syrup (or honey) in the warm water and stir in the entire active dry yeast packet. Let sit until the yeast mixture starts to "bloom".
In a large bowl whisk together the flour and salt and once the yeast mixture is activated, pour this in. Begin to combine the ingredients, and knead for a few minutes.
Keep kneading until the dough becomes very elastic and smooth.
Alternatively, use a bread maker or stand mixer to prepare the dough. Let the machine mix the dough for about 10 minutes.
Add the extra virgin olive oil to a large bowl and place the dough ball inside. Make sure to cover the dough with the oil and then cover with a damp cloth. Let rise for 20-30 minutes.
Prepare a large pot with water and bring to a boil, then reduce heat to medium.
Line 2 baking sheets with parchment paper and add the toppings for the bagels to a plate.
Now divide the dough into 12 equal parts. I start by dividing the large ball in half and then keep dividing each piece in half until I reach 12 small balls. Keep these covered with the damp towel.
Take one small ball and begin rolling it out into a long cylinder and then pinch the two ends together to form a ring. Continue until all bagels are prepared.
Preheat oven to 425°F.
Now add 3-4 bagels to the simmering water, and let them sit in the water for about 30 seconds on one side and then flip to simmer for another 30 seconds on the other side. Remove using a slotted spatula and place directly in the topping mixture and then place on the baking sheet (if you have a wire rack you can place them here first to let the excess water drip off). Continue until all the bagels have been boiled and garnished with your topping.
Once all the bagels are prepared, bake them in the oven for 10 minutes. Let cool. Once cooled slice them in half (easiest to slice at this point) and keep in the fridge or freezer.
To reheat from the freezer, simply toast in a toaster.

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

Ingredients:

1 cup Raw cashews, almonds, walnuts, or pecans
2 Tbsp Extra virgin olive oil
Juice from 1/2 lemon
1 Tbsp Apple cider vinegar
2 tsp White miso paste or nutritional yeast
1/4 tsp Salt

Instructions:

Add all ingredients to a food processor and process until smooth. Keep scrapping down the sides while it mixes.
You can also add a handful of herbs to the mix to fancy it up a bit like fresh chives, cilantro, or basil.
After everything comes together and is as smooth as possible you can enjoy or store in the fridge for a bit and it will firm up quite a lot.

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Chocolate Peanut Butter Energy Bites

4/18/2022

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Chocolate Peanut Butter Energy Bite Recipe
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

1 cup Old-fashioned oats
1/2 cup Natural peanut butter (only peanuts or peanuts and salt on ingredient list)
1/4 cup Maple syrup or honey
3 Tbsp Dutched cocoa powder
1 tsp Pure vanilla extract
Pinch of salt

Instructions:

Add all ingredients to a large bowl and mix well to combine. If your peanut butter is dry, you can warm it over low heat with the maple syrup/honey before adding to the dry ingredients. Just let the mixture cool before the next step!
Once everything comes together, roll about 1 Tablespoon portions of the mixture into balls and place into an air-tight container. Keep your hands moist to prevent sticking.
Let cool in the refrigerator for 30-60 minutes and then enjoy.
Store in a sealed container in the fridge.

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Honey Roasted Nuts

3/18/2022

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Honey Roast Nuts Recipe
plant-based, gluten-free, refined sugar-free

Ingredients:

1/2 cup Honey
2 cups Raw Nuts (e.g. Almonds, Cashews, Peanuts**)
1/4 tsp Salt (optional)

Instructions:

Line a baking sheet with parchment paper and preheat oven to 350°F.
Heat honey over low heat in a small pot until it is warmed through.
Remove from heat and stir in nuts until nuts are coated.
Layer the coated nuts evenly on the lined baking sheet and sprinkle the salt over top if using.
Bake in oven for 15 minutes.
Remove from oven and let cool completely before serving.

**Note: Walnuts or pecans can also be used for this recipe, however you should reduce the baking time to 10 minutes to avoid scorching the nuts.

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Peanut Butter Cookies

2/27/2022

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Peanut Butter Cookie Recipe
vegan, plant-based, refined sugar-free

Ingredients:

1 cup Whole wheat flour
1/2 cup Peanut butter (ensure only peanuts are on the ingredient list or just peanuts and salt)
1 tsp Baking soda
1/2 cup Maple syrup or honey
2 Tbsp Natural applesauce (no sugar on the ingredient list)
1 tsp Pure vanilla extract
Pinch of Salt

Instructions:

Preheat oven to 350°F and line a cookie sheet with parchment paper.
Add all ingredients to a large bowl and stir well to combine.
If the dough is too moist you can add 1/2-1 Tbsp whole wheat flour to stiffen it up.
Once the ingredients are well combined, wet your hands and form a ball using about 1 Tbsp of dough. Then place on the baking sheet.
Use a fork to press down the dough in a crisscross pattern (keep the tongs moist to help stop the dough from sticking). Alternatively, you can just press them flat with a moistened hand.
Place the cookies in the oven and bake for 8 minutes.
Remove from oven and let cool. They will look a little underdone, but will firm up as they cool.

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Peppermint Chip Cookies

1/14/2022

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Peppermint Chip Cookie Recipe
vegan, plant-based, refined sugar-free

Ingredients:

1 1/2 cups Whole wheat flour
1 tsp Baking soda
1/2 tsp Baking powder
1/2 tsp Salt
1/4 cup + 2 Tbsp Extra virgin olive oil
1/2 cup Maple syrup or Honey
1 1/2 Tbsp Plant-based Milk
1 tsp Pure vanilla extract
1/4 tsp Pure peppermint extract
2 Tbsp Cocao nibs

Instructions:

Preheat oven to 325°F and line a baking sheet with parchment paper.
Add all ingredients, except the cocao nibs, to a bowl and mix well.
Once a soft dough is formed, fold in the cocao nibs.
Using a small spoon, drop dough onto the lined baking sheet 1-2 inches apart.
Bake cookies for 11 minutes.
Remove from oven and let cool.

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Fudgy Paleo Vegan Brownies

12/28/2021

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Paleo Vegan Brownie Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

1 Tbsp Flax seeds
3 Tbsp Water
1/4 cup Almond butter
3/4 cup Maple syrup or Honey
3/4 cup Dutched cocoa powder
1 tsp Pure vanilla extract
1/4 cup Extra virgin olive oil
1/4 cup Plant-based milk
1/2 Tbsp Baking powder
1/4 tsp salt
1/2 cup Almond flour
1/2 tsp Apple cidar vinegar

Instructions:

Grind the flax seeds (either with a food processor, blender, or coffee bean grinder) and combine with water and set aside.
Preheat oven to 350°F and line a 8x8 (for thicker brownies) or a 9x13 (for thinner brownies) baking pan with parchment paper.
Add all ingredients to a large mixing bowl. Stir with a wooden spoon until well combined.
Pour batter into the prepared baking dish and bake for 35-40 minutes, or until a toothpick comes out clean.
Let cool completely before slicing.
The brownies are very fudgy and it can be difficult to cut them cleanly. It can be helpful to wet the knife between slices.

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Mango Pound Cake

11/28/2021

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Vegan Mango Pound Cake Recipe
vegan, plant-based, refined sugar-free

Ingredients:
Dry:

1 2/3 cups whole wheat flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

Wet:

1/2 cup extra virgin olive oil
1/2 cup maple syrup or honey
2 cups frozen mango cubes
1 tsp pure vanilla extract
1/2 cup plant-based milk
1 tsp apple cider vinegar

Instructions:

Preheat oven to 320°F and line a bread loaf with parchment paper or grease with extra virgin olive oil.
Add dry ingredients to a large bowl and whisk to blend.
Place all wet ingredients in a blender and blend until frozen mango chunks are pureed.
Pour the wet ingredients to the dry ingredients and mix well.
Carefully pour into the bread pan and bake for 50 minutes. Then remove from oven and let cool before slicing.

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Caesar Salad

11/28/2021

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Vegan Caesar Salad Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:
Chickpea Croutons:

1 can chickpeas, rinsed and drained
1 tsp extra virgin olive oil
1/2 tsp salt
1/2 tsp garlic powder

Croutons:

1 loaf of oil and sugar-free bread, cut into small cubes

Caesar Salad Dressing:

1/2 cup raw cashews or almond slivers
1/2 cup water
Juice from 1 lemon
2 Tbsp extra virgin olive oil
1/2 Tbsp mustard
1/2 Tbsp balsamic vinegar
1/2 tsp garlic powder
1 crushed garlic clove
1/2 tsp salt

Vegan Parmesan:

1/3 cup cashews or almond slivers
2 Tbsp hulled hemp seeds or raw sunflower seeds
1 Tbsp nutritional yeast
1/2 tsp salt
1 Tbsp extra virgin olive oil
1 clove garlic, crushed
1/2 tsp garlic powder

Instructions:
Chickpea Croutons and Bread Croutons:

Preheat oven to 400°F.
Add all of the ingredients for the chickpea croutons to a bowl and mix well.
Layer seasoned chickpeas on to a parchment paper lined baking sheet.
Layer cubed bread cubes on a separate baking sheet.
Bake for 15 minutes. At this point the bread croutons should be crunchy and can be removed from the oven to cool.
Mix the chickpeas and bake for an additional 20-30 minutes. Remove from oven and let cool.

Caesar Salad Dressing:

Add all ingredients to a blender and blend until smooth.

Vegan Parmesan:

Add nuts and seeds to a food processor and process until very fine.
Add the rest of the ingredients and process until combined.

Prepare salad by washing salad greens of choice and topping with croutons, vegan parmesan, and dressing. The ingredients store well in the fridge and can be prepared ahead of time, which will help the dressing thicken up.

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Chocolate Sauce

10/29/2021

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Quick and Easy Chocolate Sauce
plant-based, vegan, refined sugar-free, gluten-free

Ingredients:

2 Tbsp Nut butter (e.g., peanut butter, almond butter, cashew butter)
2 Tbsp Maple syrup or honey
2 Tbsp Dutched cocoa powder
1/4 cup Water

Instructions:

Add all ingredients to a small pot and heat over low heat.
Gently whisk while heating until ingredients come together.
Use as a topping for banana ice cream, popcorn, or mix into some almond milk.

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Cocao Nib Cookies

9/30/2021

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Cocao Nib Cookie Recipe
vegan, plant-based, refined sugar-free

Ingredients:

3 Tbsp Extra virgin olive oil
5 Tbsp Plant-based milk
1/2 cup Maple syrup or honey
1 1/2 tsp Ground flaxseed (best if freshly ground, e.g. in a coffee grinder)
1 tsp Pure vanilla extract
1 cup Almond flour
1 cup Whole wheat flour
5 Tbsp Arrowroot or Tapioca starch
1/2 tsp Salt
1/2 tsp Baking soda
1/4 cup Cocoa nibs

Instructions:

Preheat oven to 350°F and line baking sheets with parchment paper.
Add all of the ingredients except the cocao nibs to a large bowl and mix to combine.
Once everything is mixed together well, stir in the cocoa nibs.
Add about 1 Tbsp of the cookie dough at a time to the baking sheet spaced evenly apart.
Place in the oven and bake for 9-11 minutes.
Let cool slightly and then enjoy!

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<<Previous

MS Friendly recipes

Whole Wheat Bagels with Vegan Cream Cheeze

Chocolate Peanut Butter Energy Bites

Honey Roasted Nuts

Peanut Butter Cookies

Peppermint Chip Cookies

Fudgy Paleo Vegan Brownies

Mango Pound Cake

Caesar Salad

Chocolate Sauce

Cocao Nib Cookies

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