Here are some of my favorite migraine diet recipes for you to savor and enjoy. And best of all feel SAFE while eating and satisfied after eating.
Always omit or substitute an ingredient that is a known migraine trigger for you. We are all different, and I don’t know your particular allergies and intolerances. Intolerances count too!
If you get a headache after eating it might be histamine intolerance, which I try to take into consideration in all of my migraine diet recipes. Here is a list of high histamine and tyramine related foods, and you also need to use fast cooking methods.
And remember, no leftovers older than a day so as not to increase tyramine.
Overall, there will be no gluten, white table sugar or chocolate in these recipes. I rarely use any sugar other than coconut sugar, apple juice, or something healthy like stevia. And the only dairy I use is organic butter.
Creating and maintaining regular routines is a good way to be proactive for migraine prevention.
Keeping regular meal times and your blood sugar balanced should be part of your strategy.
If you feel like your blood sugar dips at certain times of the day, make sure you plan some snacks at those times too.
Skipping breakfast is a no no! So let’s start here with two high protein recipes that will keep you full and energetic until lunch time.
By Holly Hazen
Good old fashioned scrambled eggs are yummy and quick! This one is too easy – and it's migraine friendly and full of protein! Keep reading to see the secret ingredient you can add for extra energy.
Prep Time: 5 minutes
Cook Time: 5 minutes
Tags: Gluten Free
Recipe Category: breakfast
Nutrition Information: calories 284; fat content 24.9 g
Take the 2 organic eggs and crack them into a bowl. Get a fork and add the 2 tablespoons of spring water and sea salt. Whisk the eggs with the water mixture using the fork until it's all mixed together.
Now here comes the secret...
Use 1 tablespoon of butter to melt in your pan to fry/cook the egg in, and...
Put the other tablespoon in after you put the eggs in the pot. Let the knob of butter sit there until you need to fold or stir the eggs.
Stir for about four minutes or so... this will depend on how hot your pan is. I prefer to use medium heat to warm up the pan and then turn it down to low after about a minute or two. Cook until you prefer them, runny or dry. And eat.
You can also fry some leftover potatoes from the night before (but not older!) and sprinkle it all with green onions.
To keep your energy up all morning, have this with half an avocado. And you can even stir in or put a tablespoon of coconut oil on top if you need super duper energy for the morning.
To be completely dairy free you can cook your eggs in coconut oil or vegetable oil. For a nutty taste, try sesame oil.
They also freeze well! If you want you can put this recipe into a muffin tin which will come out more like a mini crustless (gluten-free) quiche. So you can bake and freeze ahead to be prepared for the next migraine.
Prep Time: 30+ minutes
Cook Time: 20 minutes
Tags: Gluten Free
1. Wash and boil quinoa, sugar, cinnamon stick, and sultanas in twice the water (similar to rice) for 15-20 minutes. Fluff and let steam.
2. Eat for breakfast by adding rice milk, and any topping you like.
3. For desert – add ¼ can of coconut cream while it is still hot, so the quinoa absorbs the cream.
4. You can add shredded coconut, sunflower seeds, or top with cinnamon and pepitas.
This can be served hot or cold.
1 Cup of Quinoa requires 2 cups of water, just like cooking rice.
Makes 4 small 155 gram containers.
Options: dried fruit of any kind instead of raisins: cranberries, blueberries, apricot.
If you'd like try serving hot with cold topping of mango slices and extra coconut cream as a desert.
Try maple syrup too.