Kate Togneri sitting in her office

Meet Kate Togneri

Kate Togneri is a nutritionist and life coach who has been diagnosed with MS since she was 18. When she decided to focus on what food could do for her body and how it could fuel her, she fell in love with the study of it. Her passion now lies in helping others discover how food can help their bodies while they live with MS, too.

Breakfasts

Heading text reads: Soaked oats & chia Text box reads: ROLLED OATS are high in the soluble fiber beta-glucan, which helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria, and increases satiety. Picture shows rolled oats and chia recipe with bananas and blueberries.

Soaked Oats & Chia

Double or triple this recipe to have breakfast ready to go all week long! When you wake up, remove a portion from the fridge so that it's ready by the time you want to eat breakfast.

Download the Soaked Oats & Chia Recipe
Picture of Pumpkin smoothie. Heading text reads: Apple or Pumpkin Pie smoothie. Text in box reads: Cinnamon is packed with powerful antioxidants, including polyphenols, which are naturally occurring compounds that protect against oxidative damage caused by free radicals.

Apple or Pumpkin Pie Smoothie
This recipe has the option to be made for the Wahls Diet or Wahls Paleo!

Download the Apple or Pumpkin Pie Smoothie Recipe
Heading: Apple Cinnamon Baked Oatmeal Image shows the Apple Cinnamon Baked Oatmeal Text box: Oatmeal is a good source of many vitamins and minerals, including thiamine, magnesium, copper, and zinc. Also high in fiber, oats can promote healthy gut bacteria and prevent constipation. Heart-healthy oats are also high in antioxidants that reduce inflammation and lower cholesterol.

Apple Cinnamon Baked Oatmeal
Pair this with greek yogurt and top with nuts for a tasty, nutritious breakfast!

Download the Apple Cinnamon Baked Oatmeal Recipe
Graphic reads: Easy Savory Oats. SPINACH is an excellent source of vitamins A, C, K, and folate, as well as minerals like iron, magnesium, and potassium. Photo shows oatmeal with avocado and leafy greens.

Easy Savory Oats
If you don't like sweet breakfasts, try this easy, savory breakfast that is packed with nutrients.

Download the Easy Savory Oats Recipe

Meals

Heading text: Spicy Asparagus & Grilled Portobello Tacos Text box: PORTOBELLO MUSHROOMS provide a number of essential nutrients with 15 different vitamins, minerals, and antioxidant phytonutrients. They are also a great source of amino acids/protein and are praised for improving immune function and fighting off inflammation. Image shows Spicy Asparagus & Grilled Portobello Tacos

Spicy Asparagus & Grilled Portobello Tacos
Asparagus is rich in fiber and protein and also supplies us with vitamins A and K.

Download Spicy Asparagus & Grilled Portobello Taco Recipe
Heading: Flat-Belly Salad Image: The flat belly salad Text box: Antioxidant-rich ARTICHOKES contain both prebiotics and probiotics which have been shown to positively impact the composition of the gastrointestinal microbiota, leading to improved immunity, digestion, and nutrient absorption.

The Flat-Belly Salad provides a good balance of fiber, protein, and healthy fats from loads of veggies and beans all tossed in a tangy apple-cider vinaigrette. To meal-prep these for lunch throughout the week, pack the dressing and salad separately and make sure veggies are thoroughly dried.

Download the Flat-Belly Salad recipe
Heading: White Fish En Papilote with Veggies Image: picture of the white fish en papilote with veggies Text box: White-fleshed fish is lower in far than any other source of animal protein, and oily fish are high in omega-3 fatty acids.

White Fish en Papilote with Veggies
Make in advance for easy weekday meals. Store in the refriderator when cooled.

Download the White Fish en Papilote with Veggies recipe

Desserts

Heading: Pumpkin Meringue Pie Picture: Pumpkin Meringue Pie in a spring form pan Text: PECANS can be baked into a wide variety of foods to add flavor and nutrition. In addition to being a good source of fiber and protein, pecans contain more than 19 vitamins and minerals including vitamins A and E, folic acid, calcium, magnesium, phosphorous, potassium, zinc,and several B vitamins.

Pecans can be baked into a wide variety of foods to add flavor and nutrition. In addition to being a good source of fiber and protein, pecans contain more than 19 vitamins and minerals including vitamins A and E, folic acid, calcium, magnesium, phosphorous, potassium, zinc,and several B vitamins.

Download the Pumpkin Meringue Pie recipe