6 Warming Fall and Winter Breakfast Recipes for MS You Should Try
Breakfast is often cited as being the most important meal of the day, but to get the full benefits, make sure you eat a nutritious breakfast that is high on flavor but delivers health-wise.
Here are 10 great wholesome and flavorful breakfast and snack ideas to help you manage your multiple sclerosis symptoms:
1. Overnight Oatmeal with Dried Fruits
If you’re a fan of crock-pot cooking, this breakfast recipe is for you. Overnight oats take very little preparation and you’ll wake up to the aroma of freshly cooked oatmeal ready and waiting for you–perfect for those cold, drab winter mornings. Oats are known to be heart-healthy, good for reducing cholesterol and a great source of slow-release complex carbohydrates to help you power through your day.
Ingredients (serves 8):
2 cups of oats (steel cut work better in a crock-pot as regular oats can become too soft if cooked overnight)
1/3 cup of dried apricots
1/3 cup of dried cranberries (or other dried fruits such as currants, sultanas, goji berries)
8 cups of water
pinch of salt if desired
Simply add all the ingredients into the slow cooker and stir. The oatmeal will need to cook for about seven or eight hours on low. Alternatively, the oatmeal can be made on the stove in a regular saucepan, mix all the ingredients together and stir over a medium heat until the oats soften (approximately five minutes).
Source: Multiple Sclerosis Connect
2. Gluten-Free Pumpkin Pancakes
Many people find relief from some of their MS symptoms by following a gluten-free diet. Give it a whirl with this very seasonal pumpkin pancake recipe. Pumpkins are a great source of beta-carotene, vitamin A, and potassium and are naturally sweet.
2 large eggs (free range and organic if possible)
½ cup of pureed pumpkin
1 tablespoon oil of your choosing
1 cup blanched almond flour
1 tbsp of either honey or maple syrup
¼ cup of milk of your choosing (almond milk works well)
¼ cup ground flax seed meal
½ tsp of lemon juice or apple cider vinegar
1 tsp ground cinnamon
¼ tsp ground ginger
¼ tsp ground nutmeg
1/8 tsp ground cloves
¼ tsp baking soda
Pinch of salt
Start by mixing together all the wet ingredients in one bowl, and all the dry ingredients in another bowl. Add the dry ingredients to the wet ones using a whisk or an electric hand blender until you have a thick batter. (If you think the batter is too thick, add a little more milk.) Over a medium heat, warm a skillet and add some of the oil, then pour in a ladle full of the batter. Fry until bubbles appear and then flip the pancake over until the bubbles appear on the other side, then cover and store in a warm place. Continue until all the batter has been used. (Makes around 14 pancakes.)
3. Bacon and Spinach Frittata
Eggs are an easy go-to for a hot breakfast, and they’re a great source of protein and vitamin D (which many MS patients are deficient in). The beauty of a frittata is that you can put just about anything in it, so if there’s something on the ingredients list you don’t like, just substitute it for something else. (Serves 2)
4 large eggs (free range and organic if possible)
4 slices of uncured bacon
4 cherry tomatoes, halved
2 cups of spinach, chopped
½ cup of broth, vegetable or chicken
2 green onions, chopped
1 garlic clove, minced
Sprinkling of fresh herbs–parsley, rosemary, chives, thyme all work well
Salt and pepper to taste
Pinch of cumin
Pinch of dried red chili flakes
Preheat oven to 350ºF. Fry off the bacon in a large skillet and put to one side. Mix the eggs, broth, and all of the seasonings together and beat well. Layer the spinach at the bottom of the skillet and then pour the egg mixture in. Add all of the other ingredients making sure they are evenly distributed around the skillet. Bake in the oven for approximately 15 minutes until the frittata is firm and cooked through. Serve with bacon crumbled on top.
4. Potatoes with Eggs and Green Beans
This recipe takes a little time, so it might be a dish to save for the weekend when you’re not as busy. You can use leftover potatoes or fresh, and you can substitute the green beans for peas if you want it to cook quickly.
Ingredients (serves 4):
2 pounds of peeled potatoes diced, or 5 cups of precooked diced potatoes
4 large eggs (organic and free range if possible)
1 cup of cooked or fresh green beans cut into pieces about 1-inch long (or 1 cup of peas)
2 tablespoons olive oil (or oil of your choice)
1 minced clove of garlic
pinch of red chili flakes
Salt and pepper to taste
Pinch of paprika
Parboil the potatoes until just starting to soften and keep to one side. Cook the green beans for three minutes in salted boiling water then drain and run under cold water to cool off. Heat a large skillet over medium heat and add the olive oil. When the oil is hot enough, add the potatoes and cook until they become crispy. (Stir while cooking to ensure they cook evenly.) Add in the green beans (or peas), garlic and chili and warm through. Using a ramekin or small bowl, crack each of the eggs separately and place evenly on top of the potatoes and beans. Cover the pan with a lid and cook for three to five minutes until the whites of the eggs have set and the yolk is cooked to your preference. Sprinkle with the paprika, salt and pepper and serve.
5. Gluten-Free Banana Oat Muffins
Muffins make for a great breakfast on the go, they can be eaten warm from the oven, or they can be made in advance and frozen. These banana and oat muffins are packed with flavor and nutrients: the potassium-rich bananas are high in fiber and chock-full of B vitamins.
1½ cups of gluten-free flour
2 tsp gluten-free baking powder
½ tsp gluten-free baking soda
2 ripe bananas (the riper the better)
1 large egg (free-range and organic if possible)
½ cup of gluten-free oats
2 Tbsp honey or maple syrup
1 cup almond milk
1 tsp cinnamon
Preheat oven to 390ºF and grease a muffin tray. Mix the eggs and honey together and then mash in the ripe bananas, add the milk and stir well. In another bowl sift the gluten-free flour, baking powder, baking soda and cinnamon together and add the oats. Gently add the dry mixture to the egg mixture and fold in without over-working the batter. Pour the batter evenly into the muffin tray and bake for 20 to 25 minutes until golden brown.
6. Paleo Zucchini Bread
Many MS patients choose to follow a paleo diet and find it offers them relief from some of their symptoms. Zucchinis are low in calories but high in vitamin C, magnesium, potassium and antioxidants. This bread is great for breakfast with your favorite spread, but can equally be eaten as a snack or for lunch.
2 cups of ground almond flour
¼ cup of coconut flour
1 tsp gluten-free baking soda
1 tsp mixed spice
3 large eggs (organic and free-range if possible)
½ cup of walnuts
4 Medjool dates
1 ripe banana
1 cup of zucchini (grated)
5 Tbsp honey (warmed)
5 Tbsp melted coconut oil
Preheat oven to 320ºF and grease and line a small bread pan. Chop the dates and walnuts into small pieces (you can use a food processor if you prefer) and mix with almond flour, coconut flour, baking powder and mixed spice. Either beat the eggs and banana together or mix in the food processor and add to the flour mixture along with all the other ingredients, ensure the batter is stirred well so the ingredients are thoroughly mixed in. Pour the mixture into the bread pan and bake for 40 to 45 minutes until the top is golden brown. Leave to cool in the tin before turning out and slicing.
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