For some of us suffering from MS, removing gluten from our diets can make a huge difference. The gluten in wheat can cause increased inflammation, making symptoms worse with each outbreak. But changing a diet comes with its own stressors. Luckily, I’ve picked out my top favorite gluten free recipes for MS to help make that transition to a gluten-free diet easier.

Try out these recipes and let me know what you think!

Avocado & Onion Egg White Omelet

• 3 large egg whites
• 1/2 avocado 
• 1/2 white onion, sliced or diced
• 2 tablespoons olive oil
• Sea salt and pepper to taste

1. Put 2 tablespoons olive oil and onions into pan over medium heat to cook the onions.
2. Pour egg whites into skillet and continue cooking until egg is fully cooked. Don’t scramble the eggs. Let them cook in the pan and scrape the sides a little to prevent the egg from sticking to the pan.
3. Add avocado to half of egg. Flip the other half of the egg over the top to make the omelet.

This breakfast will definitely kick start your day. And if you want an extra powerful kick, go ahead and add fresh jalapeño or red pepper flakes to this recipe. A little spice can go a long way, especially on a busy morning. And the avocado works as your best anti-inflammatory. Eating one this early in the day will suppress inflammation right away, and it will also work to keep your cholesterol low and your digestion on track should you have any digestive symptoms. 

Blueberry Little Bites

• 1 t coconut oil
• 2 eggs
• 1/4 cup butter, melted
• 1/4 cup pumpkin puree
• 1/8 cup maple syrup
• 1/2 t vanilla extract
• 1/4 cup coconut flour
• 1/8 t baking soda
• 1/8 t sea salt
• 1/2 cup – 1 cup frozen blueberries
• 20 fresh blueberries

1. Preheat oven to 350 degrees. Grease muffin pan with coconut oil (use miniature pan for mini-bites).
2. Whisk eggs, butter, pumpkin puree, maple syrup, and vanilla extract together in a bowl.
3. Stir coconut flour, baking soda, and sea salt into egg mixture until batter is mixed
4. Add frozen blueberries into batter. Stir gently (don’t pop the blueberries!) and spoon batter into the muffin pan. Press 1 fresh blueberry on top of each muffin.
5. Bake for 25 minutes or until lightly brown

This sweet treat works for a breakfast-on-the-go, but can also be your little rescue during the mid-morning or mid-afternoon slump. Another anti-inflammatory, blueberries will also boost your metabolism and your immune system in order to give you that energy you need in the middle of the day. And the pumpkin puree is the secret ingredient that makes these muffins sweet but also gives your body the magnesium it needs to combat numbness.

Chicken Vegetable Stir Fry

• 1 lb chicken breast, cut in 1-inch cubes
• 3 T olive oil
• 1 onion, sliced
• 1 cup chopped asparagus
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 4 green onions, cut in 3/4 inch pieces 
• 1/2 cup water
• 2 T gluten free soy sauce 
• 1 T cornstarch 
• 1/2 t ginger, ground or minced

1. Mix water, cornstarch, soy sauce, and ginger in a small bowl and set aside.
2. Stir-fry chicken in a large skillet or wok with olive oil for 3-5 minutes
3. Add onions, peppers, and asparagus. Stir-fry an additional 3 minutes.
4. Add broccoli and ginger soy sauce. Stir-fry for additional 3 minutes. 

After 3 minutes, check the veggies. You want them to still be a little crunchy. Then enjoy!

This recipe is great for a gluten free lunch or dinner. The sauce is light and sweet, and the fresh veggies will bring your meal to the next level. Feel free to replace these veggies with some of your favorites, like raw carrots, alfalfa sprouts, and water chestnuts. But try and stick with brightly colored veggies. Red peppers, carrots, and broccoli will all boost your immune system and give you the extra jolt you need to stave off symptoms.

Gluten Free Chocolate Brownies

• 2/3 cup gluten-free baking mix (such as Bob’s Red Mill All Purpose GF Baking Flour ®)
• ½ cup cornstarch
• 1 cup white sugar
• 1 cup packed brown sugar
• ¾ cup unsweetened cocoa powder
• 1 t baking soda2 eggs
• ¾ cup margarine, melted

1. Preheat oven to 350 degrees and grease an 8x8 inch square baking dish.
2. Stir together the gluten-free baking mix, cornstarch, white sugar, brown sugar, cocoa powder, and baking soda in a bowl, sifting with a fork to remove lumps. Pour in the eggs and butter and mix with a large spoon or electric mixer on low until the mixture is smooth. Scrape the batter into the prepared baking dish.
3. Place a sheet of aluminum foil on the oven rack to prevent spills as the brownies rise then fall during baking. Bake 40-45 minutes or until a toothpick inserted in the center of the brownies comes out clean.

This is one of my favorite desserts. Just because you have to make some dietary changes in order to live symptom free does not mean you can’t satisfy your sweet tooth. And these brownies, with their cocoa powder, are stock full of antioxidants that can help reduce your symptoms and boost your immune system. Chocolate is also a key stress reliever, so if you experience stress-induced symptom outbreaks, take a brownie and a 5-minute break in order to alleviate some of that unwanted stress.

These 4 recipes are just a few of my favorite gluten-free recipes for Multiple Sclerosis. If you have a few of your own, or can offer up any delicious additions to these, please share them on Facebook. We’d love to share them with the rest of our MS community.