Struggling with finding good reliable migraine recipes? Click on the links below for some yummy ideas. Post your recipe here.
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I have been compiling a juicy selection of migraine food recipes for years now.
I have a huge collection myself from selected recipe books.
I have had to convert them all for my allergies (dairy, wheat, almonds, sugar, etc.) and to be migraine friendly.
I have studied Chinese Medicine and Nutrition, so over the years have chopped and changed recipes to suit me and the new things I learn. Sometimes it feel like I learn new things every day. Isn't it exciting. I love food! This page is going to be a work in progress for some time, so please bear with me whilst I find an easy way to copy all the recipes for you.
In the meantime, please feel free to submit whatever your favorite and easy pain free recipe is. Or recipes on the form below. The more the merrier. Happy tummy - happy mummy!
Here are some published recipes. Feel free to print them out and share them around.
Good choices for migraine recipes, according to Carol Foster, MD. author of Migraine, Your Questions Answered (and my two cents) are:
• Grilled chicken, steak or lamb (no msg, sauces or tenderizers)
• Steamed Vegetables and
• Garden salad with olive oil and white vinegar dressing.
• Baked or poached salmon, mild white fish or tuna
• Plain steamed rice
• Steamed broccoli and cauliflower
• Tuna burgers with homemade fries, lettuce and tomato.
• Gluten Free pasta with garlic butter or oil and herbs
• Grilled chicken or fish
• Steamed vegetables
• Spinach salad
I would recommend trying to always make your own homemade salad dressing from: olive oil, apple cider vinegar, herbs like basil, rosemary, and oregano. Garlic and black pepper are nice sometimes too. You can add honey or anything from the allowed migraine foods list.
• Fresh spinach salad with grilled chicken, dried cranberries, fresh strawberries and a raspberry vinaigrette dressing.
• Tuna Salad
• Taco salad
• Stuffed eggplant and garden salad with above dressing
• Fresh fruit for dessert
I have already started with these new ideas from my doctor. She was treating me for recovery from chronic illness and I discovered that recently when I removed my organic chicken broth, that my migraines reduced significantly.
I concluded that it could have been the combination of onion, carrots and celery that must have been a trigger for me. The only other thing I did that week was to start taking NAC. So I am not 100% positive but I have been able to maintain the significant reduction in migraine attacks from avoiding the soup broth.
Please see the article on my latest chronic migraine breakthroughs for more details on the NAC and migraine tinted lenses.
Anyway, back to food! My doctor's new idea method uses steamed, cooked and pureed foods to provide optimum nutrition to the body - quickly. Being pureed means it is almost predigested. However, having said that, because you drink your food you will need additional digestive enzymes.
Chewing starts the enzymatic process needed to digest food. That is why there are so many theories around chewing your food 50 times before taking in more food.
For the special method and portions please click on migraine diet recovery plan for details. Here are my pureed recipes so far:
Migraine Recovery Plan Using Pureed Food Recipes
Migraine Headache Recipes with Sweet Potato and Chicken
The Best Teriyaki Migraine Recipe
You don't have to puree these, you can just eat them steamed. Stay tuned for more 'normal' recipes below! And remember you can send us your favorite migraine recipes too.
If you are new to this and have a favorite recipe that needs to be migraine proofed, send it in and we can work on it together before your web page goes live.
Just make sure to include your email address so we can discover what works for you. I am here to help.
What makes you feel safe? What recipe do you know, when you eat it, it is totally safe from triggering yet another migraine?
Share and help everyone who reads Migraine Savvy.
Browse, print and share the migraine safe recipes below.
Until next time, be well and be pain free,
Migraine Recipes Reference:
1. Foster, C. MD. (2007) Migraine: Your Questions Answered. Prevent attacks, relieve symptoms and enjoy everyday life. DK Publishing, New York USA. pp. 166 – 171.
Safe Migraine Food
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