Multiple Sclerosis Friendly Recipes

3 Ingredient Banana Pancakes

3/29/2020

Finding specific ingredients at the store right now is challenging. That's why I wanted to share this very simple pancake recipe that only calls for 3 ingredients. More importantly, 2 out of 3 of the ingredients can even be swapped out for whatever is currently on hand.

For example, for the flour, you do not have to used rolled oats, you can substitute any flour you have, this can be wheat flour or perhaps rice flour or a gluten-free blend. You will need bananas, but regarding the milk, if you do not avoid dairy, feel free to use cow's milk. However, if milk is hard to come by you can just use straight up water.

One thing I have been noticing at the store lately, is that if there are items left in the baking section, these are predominately the gluten-free ingredients. I bet this partially stems from the price of these items, but I also wonder if they are left behind because many people are not sure how to utilize these gluten-free products. The recipes I share typically use ingredients that are not the norm, but I will be sharing more gluten-free recipes so you are equipped if you are in the situation where you are bringing home ingredients you might not be familiar with.

To tell you the truth, I was a bit skeptical when I first started making these pancakes, but I was pleasantly surprised by their very pancake-like consistency and banana flavor. So if you are in a pinch (or even if you just want some really good pancakes) I hope this recipe will help you ensure your family has a wholesome breakfast with these pancakes.

Banana Pancake Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

1 cup rolled oats (can substitute any flour you have on hand)
2 bananas, peeled and broken into small pieces
1/2 cup plant-based milk (can substitute with any milk you have or even just use water)
Optional: 1 Tbsp maple syrup or honey for added sweetness

Instructions:

If using rolled oats, add to a food processor and process until the flakes are a flour-like consistency, otherwise go to step 2.
Add all ingredients to a food processor and process until the batter is relatively smooth.
Heat a non-stick pan over medium heat (if using non-stick, no need for oil).
Add about 1/4 cup of the batter at a time to the pan and let the pancake cook until small bubbles form, then flip and cook on the other side.
Yields approximately 6 pancakes.

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Strawberry Shortcake Biscotti

3/22/2020

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While I was sipping my coffee the other day, I was really in the mood for something sweet to pair with it. At this moment a documentary on Italy came on TV and a light bulb went off...I should make biscotti!

One hiccup, however, is that I have never made biscotti. So I was a little intimidated, as in my mind it seemed like this would be really advanced baking. But as it turns out, it really wasn't that difficult. Biscotti are basically twice-baked cookies, so while it does require a bit of patience, it isn't too different than making cookies. They just sit longer in the oven. So go ahead and give it a try!

Strawberry Shortcake Biscotti Recipe
vegan, gluten-free, plant-based, refined sugar-free

Ingredients:

3 1/2 cups almond flour
1/4 cup tapioca or arrowroot flour
2 tsp baking powder
1/2 tsp salt
1/4 cup maple syrup (can also substitute honey)
2 tsp vanilla
1/4 cup water
1/2 cup fresh diced strawberries

Instructions:

Preheat oven to 350°C and line a baking sheet with parchment paper.
In a large bowl, whisk together the dry ingredients, then add in the maple syrup, vanilla, and water and mix to combine.
Gently fold in the diced strawberries.
Place the dough on the parchment lined baking sheet, wet hands if the dough is sticky and shape into a long rectangle that is about 1/2 inch high. (Make sure the width is not too wide because you will need to cut the long after the first round of baking, I just made sure it was not wider than the blade of the knife I used for cutting in the next step, although next time I will make a narrower log.)
Bake in oven for 20 min. Then remove and let cool, the longer you let it cool, the easier it will be to cut...I only waited 10 min, but wait at least 30 min, if possible :).
Once cooled, cut the log into about 1 in slices (see picture below).
Set oven to 250°C, and place the slices back on the baking sheet with the cut side down.
Bake 20 min, then flip and bake another 20 min.
At this point you can either turn off the oven and let the biscotti sit for another hour or two while the oven cools to become very crispy, or your patience has already been tested enough (like mine) and you take the biscotti out of the oven now and enjoy!

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Roasted Acorn Squash Spread

2/28/2020

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You have to try this recipe. It is unbelievably good. I am not kidding, I made this along with homemade cauliflower crackers and I was in heaven, it tasted so amazing! This recipe makes quite a lot, which is good since this spread is so versatile. As mentioned above it is wonderful with homemade cauliflower crackers, but also pairs perfectly with homemade corn tortilla or pita chips (to make: cut oil- and sugar-free corn tortillas or pita bread into triangles and bake 15-20 min 375°F).

But that's not all! You can add it in with pasta or quinoa or even use it as a sandwich spread. Add it to oil- and sugar-free whole grain bread, top with fresh tomatoes, cucumber, and spinach and you have yourself a vitamin packed sandwich that will put those other sandwiches to shame. I prefer this spread when it is warmed or at room temperature, but it can of course be enjoyed chilled. This spread will keep up to a week in the fridge in an air-tight container. Don't forget to bake the seeds that you remove from the squash. Just sprinkle with some salt and bake for about 10-15 min along with the squash and onions.

Roasted Acorn Squash Spread Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

1 acorn squash (cut in half and seeds removed), can also substitute butternut squash
1 onion, peeled and sliced
1, 15 oz. can chick peas or any other white bean variety, drained and rinsed
3 Tbsp extra virgin olive oil
2 tsp balsamic vinegar
1 tsp salt
pinch pepper

Instructions:

Preheat oven to 400°F.
Coat each half of the acorn squash with olive oil (about 1 tsp per half) and place cut side down on a parchment paper lined baking sheet. If you are using butternut squash peel, remove seeds, and dice before coating with olive oil and adding to the baking sheet.
Add the sliced onion to the baking sheet as well and bake with the squash in oven for 30 min.
Once the squash is cooked through and the onions are nice and roasted, removed from oven and let cool for about 10 min,
Add cooked squash and onions, along with the rest of the ingredients to a food processor and process until smooth.
Serve as a spread on sandwiches or as a dip for homemade crackers, corn tortilla chips, pita chips or even use it as a mix in for pasta or quinoa.

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Dairy-free Avocado Crema

1/25/2020

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While I mainly follow a vegan diet, I do eat seafood every now and then for a dose of healthy omega-3's. The other day I was in the mood for shrimp cocktail, but I was trying to come up with a better alternative to the traditional cocktail sauce that is sold with the shrimp rings. If you have ever looked at the ingredients of cocktail sauce you will notice that it is not only chock full of sugar but also many additives. You can make it yourself to have less of the bad stuff, but sugar is still a main ingredient and I was looking for an alternative.

I then remembered that shrimp goes very well with avocado. I didn't want to make a guacamole, figuring that would overpower the shrimp. That's when the words "Avocado Crema" came to mind. To be honest, I didn't really know what was in an Avocado Crema, but it sounded delicious! Looking up recipes, I found it is actually quite simple to make, but does call for sour cream. Luckily, I have a dairy-free sour cream recipe up my sleeve so I set out to combine this with the Avocado Crema recipes I found. It is super simple to prepare...all the ingredients just go in the blender. It pairs wonderfully with pretty much any seafood and can be used as a sandwich spread or salad dressing.

Dairy-free Avocado Crema Recipe
vegan, plant-based, gluten-free, refined-sugar free

Ingredients:

1 ripe avocado, peeled, pitted, and roughly chopped
1/2 cup raw cashews or slivered almonds
1/2 cup water
1/2 Tbsp apple cider vinegar
1 peeled and crushed garlic clove
3-4 Tbsp of fresh lime or lemon juice (about 2 limes or 1 lemon)
1/2 tsp salt
pinch of black pepper
*optional handful of fresh cilantro

Instructions:

Add all ingredients to a high powered blender and blend until very smooth. If necessary, add some extra water 1/4 cup at a time to help the mixture blend fully.
Serve. Use as a dip for your shrimp cocktail or as a dressing for pasta salad. Due to the avocados, this recipe is best if used in 1-2 days.

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Sweet Potato Chocolate Fudge Cake

12/26/2019

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When I first tried this recipe, I was so surprised by it. It uses simple and healthy ingredients, was very quick and easy to prepare AND it tasted like dark chocolate fudge. I never would have thought that sweet potatoes could be used to make a chocolate fudge cake while actually tasting great. Once baked it does need to be cooled, as it is best enjoyed chilled. It will need to be in the fridge to chill for at least 4 hours. It is perfect for make ahead preparation and travels well.

Sweet Potato Chocolate Fudge Cake Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:
Base

2 cups of raw almonds, hazel nuts, or walnuts
2 Tbsp maple syrup or honey
1 Tbsp water

Filling

2 sweet potatoes
1 cup medjool dates (about 20)
2 cups almond milk
1/3 cup unsweetened cocoa powder (I prefer the dark, Dutched cocoa to give it an intense, dark chocolate taste)
1 tsp pure vanilla extract
Pinch of salt

Instructions:
Base

Preheat oven to 350°F.
Line the bottom of a 9 in spring form with parchment paper and grease the sides with olive oil.
Add all base ingredients to a food processor until it is finely processed and sticks together when pressed together.
With damp hands, press the base into an even layer on the bottom of the spring form.
Pre-bake the crust for 5 min.

Filling

Soak the dates for 10 min. in boiling water (you can start this while preparing the base) and then drain.
Microwave sweet potatoes 2 x 2 min. each or until cooked through. Scrape out the inside.
Add all filling ingredients to a blender and blend until smooth.
Pour into the pre-baked base and back for 45 min. at 350°F.
Let cool and store overnight (or 4 hours) in fridge before serving.

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Sweet Potato Chocolate Frosting

12/26/2019

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You will not believe that sweet potatoes make up the bulk of this frosting. Not only is this frosting fudgy, truly delicious AND healthy (*gasp!) but it comes out thick enough that it is also perfect for decorating. If you are gifted in the cake decorating area, then this recipe is perfect for making fun designs. No one will even notice that it is made out of sweet potatoes and whatever it tops will be devoured!

The trick is to process long enough that there are no traces of sweet potato chunks. If you can't get rid of the chunks, then you probably need to add some more almond milk to thin it out. This can be made ahead of time and can be stored in the fridge in a sealed container for about a week.

Sweet Potato Chocolate Frosting Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

2 sweet potatoes
½ cup unsweetened cocoa powder (I prefer the darker Dutched Cocoa)
½ cup maple syrup or honey*
2 Tbsp almond butter or tahini
2 tsp pure vanilla extract
½ tsp salt
Almond milk, to thin as necessary

Instructions:

Microwave sweet potatoes 2 x 2 min. each (or until cooked through) and let cool.
Scrape out the flesh of the sweet potatoes into a food processor along with the rest of the ingredients and process until smooth. Use immediately or store in the fridge for later.
The frosting will thicken in the fridge so I usually add up to a ¼ cup of almond milk so it is easier to spread, the amount of almond milk will depend on the dryness of the sweet potatoes.

*Note: Here you could substitute medjool dates as the sweetener. Soak 20 pitted, medjool dates (about 1 cup) for 10 min. in hot water. Drain and place in a blender with ¼ cup almond milk and blend until smooth, adding almond milk 1 Tbsp at a time to ensure all dates are fully blended. Then add to step 2 above.

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Sweet Potato Hummus

12/26/2019

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Sweet potatoes and chickpeas make up the base of this hummus. If you don't like tahini, then this recipe is for you. It goes great with veggies sticks, but I love it the most with home-made pita or corn tortilla chips (see note below recipe). It can also be used as a fun sandwich spread.

This recipe is also really quick and easy to put together. You won't believe how mouth-watering this sweet potato hummus is. Give it a try and share your favorite way to eat it!

Sweet Potato Hummus Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

1 sweet potato
1, 15 oz. can of chickpeas, drained and rinsed
1 garlic clove, peeled and crushed
Juice of ½-1 lemon
2 Tbsp olive oil
2 Tbsp water
½ tsp salt
½ tsp chili powder
Pinch of black pepper

Instructions:

Microwave sweet potato 2 x 2 min. until it is cooked through and let it cool a little.
Scoop out the sweet potato flesh and add to a food processor with the rest of the ingredients.
Process until smooth. Adding additional water or olive by the tablespoon to thin out if necessary.
Serve with veggie sticks or homemade pita chips*.

*Note: Make homemade pita chips by cutting up oil-free and sugar-free (if possible) whole wheat pita bread into triangles and bake at 400°F for 15-20 min. It can be difficult to find sugar- AND oil-free whole wheat pita bread. So in a pinch you can also serve with homemade corn tortilla chips by following the same steps above. Corn tortillas without oil and sugar are usually easier to come by.

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Sweet Potato Pizza Crust

12/26/2019

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I am going to be honest. This doesn't really taste like pizza and you will have to eat it with a knife and fork. I just want to prepare you. However, to be honest again, it is absolutely and utterly delicious! I could not believe how good this crust came out with the vegan cheese and home-made pizza sauce. Once the components are prepared, it is easy to assemble.

Prepare the sweet potato crust first, and while that pre-bakes in the oven, prepare the pizza sauce and blend the vegan cheese ingredients. For the vegan cheese start cooking on the stove just before you want to top it on the crust and pizza sauce. Then top with your favorite toppings and add to the oven again.

Sweet Potato Pizza Crust Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:
Crust

2-3 sweet potatoes (about 10 oz.)
1 Flax egg (1 Tbsp ground flax seed with 2.5 Tbsp water)
½ cup ground raw almonds (or walnuts, pecans, or cashews)
2 Tbsp nutritional yeast
¼ tsp salt
¼ tsp garlic powder

Tomato Sauce

6 oz. tomato paste
15 oz. tomato puree
2 Tbsp dried oregano
1 Tbsp dried basil
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
Pinch of black pepper

Vegan Cheese

300ml water
180 g raw cashews
3 Tbsp nutritional yeast
½ tsp salt

Instructions:
Pizza crust

Preheat oven to 400°F.
Add the water to the ground flax seed and let thicken.
Microwave the potatoes for 2 x 2 min. each until cooked through and let cool
Scoop out the sweet potatoes from the skin and add to a food processor, and the rest of the ingredients and process until relatively smooth, it can be a little lumpy.
Place parchment paper on a baking sheet grease with about 2 tsp of olive oil.
Spread out the crust mixture on the parchment paper and brush on 1 Tbsp olive oil on the top.
Add to oven and bake 25 min.

Tomato Sauce

Add all the ingredients to a sauce pan and whisk to mix.
Cook for 5-10 min. to thicken up and then pour desired amount to the pizza crust after it has baked for 25min.
Then top with the cheese (see below).

Vegan Cheese

Place all of the ingredients in a blender and blend until smooth.
Add to a small sauce pan at medium heat and cook until thickened.
Pour over the pizza crust and tomato sauce with any toppings of choice (e.g. mushrooms, onions, green pepper, fresh spinach etc.).
Place back in the oven and bake an additional 10-15 min.
Remove from oven and enjoy!

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Sweet Potato Nacho Cheese

12/26/2019

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Looking for a healthy way to enjoy those home-made corn tortilla chips*? This recipe is chock-full of healthy ingredients that won't leave you weighed down with guilt. The dip is also a great addition to any party and your guests seriously won't know what hit them. My family could not believe that this was an actual healthy chip dip (of course it only stays healthy if you make your own chips shown in the note below).

There are endless ways that this recipe can be used: it would be fun to top on baked or mashed potatoes or as a sauce for mac and cheese. It is really versatile and I would love to hear all the creative ways you end up using this recipe!

*Note:
Home-made baked tortilla chips
Cut oil- and sugar-free corn tortillas into triangles and place as an even layer on a baking sheet. Bake at 375°F for 15-20 min, or until crunchy.

Sweet Potato Nacho Cheese Recipe
vegan, plant-based, gluten-free, refined sugar-free

Ingredients:

3 sweet potatoes, peeled and cubed
3 large carrots, cut into 1/2” slices
1/2 onion, peeled and diced
1/3 cup olive oil
1/4 cup nutritional yeast
1/2 cup water
1 tsp salt
1/2 tsp garlic powder
Juice of half a lemon

Instructions:

Bring the carrots, sweet potatoes, and onion to a boil in a pot with just enough water to cover them. Cook for 20 min.
Drain the water and add the cooked carrots, sweet potatoes, and onion to a blender with the rest of the ingredients and blend until smooth.
If using immediately, add the blended cheese back to the pot and warm through. This can also be warmed in a slow cooker and is an excellent party dish. Add some home-made vegan sour cream to really seal the deal!

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Quick and Easy Vegan Blueberry Scones

11/22/2019

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This recipe idea came after my husband tried the biscuits and gravy recipe found here. It is a twist on the biscuits. When he tried those he had the brilliant idea that blueberries could be added to them to make a scone-like treat.

So I tried it...and it worked. This is probably the quickest baked good recipe you can find. The only down-side is that the blueberries are a little difficult to incorporate in the dough and you might have to manually fold them in. But in 20 minutes tops you can have a nice warm blueberry scone fresh from the oven! And as always, basically guilt-free.

Blueberry Scone Recipe
vegan, plant-based, refined sugar-free

Ingredients:

2 cups whole wheat flour
1 Tbsp baking powder
1/2 tsp salt
2 Tbsp maple syrup (can substitute honey)
1/2 cup extra virgin olive oil
1 cup almond milk (or any other plant-based milk)
8-10 oz. fresh blueberries

Instructions:

Preheat oven to 400°F.
Whisk together the flour, baking powder, and salt.
Then add the maple syrup, olive oil, and almond milk and stir to combine.
Gently fold in the blueberries, if it is difficult to incorporate them you can use your hands to push them in each mound as you add them to the baking sheet.
Line a baking sheet with parchment paper and add the mixture to the sheet 1 Tbsp at a time, leaving a little space in between mounds.
Bake for 10-15 min.

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MS Friendly recipes

3 Ingredient Banana Pancakes

Strawberry Shortcake Biscotti

Roasted Acorn Squash Spread

Dairy-free Avocado Crema

Sweet Potato Chocolate Fudge Cake

Sweet Potato Chocolate Frosting

Sweet Potato Hummus

Sweet Potato Pizza Crust

Sweet Potato Nacho Cheese

Quick and Easy Vegan Blueberry Scones

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