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My Favorite Migraine Recipe for Teriyaki Beef Puree

Written by Holly Hazen

This is simply my favorite migraine recipe for teriyaki marinade. The Saké makes it simply mouth watering and delicious. A girl I was studying nutrition with years ago gave it to me and I feel in love with it instantly. 

It is simply delicious. 

Using Tamari sauce instead of Soy sauce makes it gluten free as well.

I have combined this with what my doctor suggested that I try which is pureeing my food before I eat it.

This is a part of my recovery treatment from a long term chronic illness.

The food is steamed and then processed in a blender after cooking which provides more nutrition to the body, faster.

This makes sense for recovering from long migraines too.

Let me tell you why.

Better Digestibility

I don't know about you, but I don't eat for days sometimes when I have a really bad migraine - so this idea sounded perfect to me. I must say I rejected it at first. But putting the cooked food through a blender or food processor made the food effortless to chew and easier to digest.

Many of us also suffer from digestion problems that often accompany their migraine episodes. I am not sure which came first - the poor digestion or the migraines! Either way, it makes so much sense to eat this way for a little while just to recover.

I did used to have soups and stews frozen, but I now find the puree much more effective.

I can definitely feel the difference when I do take 2 or 3 days of having my puree for breakfast and lunch compared to when I don't. I have much more energy and feel like I get back to my old self right away instead of a week later like I used to.

And the 'hangover' symptoms lift the next day. They used to last a week for me. I am lucky this migraine recipe worked for me.

Migraine Recipe

For more details, please read the cooking methods and portions in our migraine diet article, as this is an important part of the Recovery Plan.

The way you cook it is essential.

Here are some more ideas with organic chicken:

Teriyaki Beef Puree Recipe

Migraine Recipe Teriyaki Beef


  • 100 grams beef steak
  • 1 large onion
  • a pinch of pepper
  • 2 cups of zucchini
  • 50 grams of potato


  • 2 t sesame oil
  • 1 T grated ginger
  • 2 T tamari sauce
  • 2 T cooking Saké
  • 1 T brown sugar

1. To make the teriyaki marinade put: sesame oil, grated ginger, Tamari sauce, Sake (Japanese Rice Wine), and brown sugar in a bowl and set aside.

2. Get your Pyrex glass or wok steaming pots ready. Two are required. I got creative and used two Pyrex casserole dishes, one small and one large with a vegetable steamer to separate them, which allows space for the water.

3. Cut up your beef into 1 inch pieces and put it all in the teriyaki marinade. Depending on your time available, you can marinate the beef chunks over night or for just a few hours.

I did it last minute and it was still yummy.

4. Slice the zucchini (2 should be 2 cups) and put in the small casserole.

5. Cut up 50 grams of sweet or white potato. It’s not that much so be sure to measure your good carbohydrates until you get used of the smaller amount required to sustain you.

6. Put zucchini, potato and marinated beef in the small casserole dish. You might want to drain off the marinade or add it all. It will come down to personal taste.

Adding all the marinade will result in quite a strong flavor. Perhaps start with adding 1 tablespoon back.

7. Put 1.25 liters of water in the large casserole bowl, put in the silicone steamer, and then put the smaller casserole bowl inside of it with no lid. Do put the lid on the large casserole dish and put it all on the heat, bring to a boil. 

8. Boil the water rapidly for one hour – or until cooked. For this single portion one hour should be sufficient. Two hours will be required for larger amounts of beef used. 

9. When its all cooked, put straight into a blender or food processor. I have found that using a hand held blender stick to puree the food is not quite strong enough for a smooth texture. Add a little water to reach the right consistency for your liking.

10. Eat while hot, or put in a container to freeze. You may need to add more salt or seasonings to this migraine recipe - however the tamari sauce is just like soy sauce, so you may not need any additional salt.

I recommend that you taste it first, as you will find each flavor is stronger than normal and then adjust the seasonings to your liking.

And remember you can freeze this into meal size portions.

Great for Salmon Steaks Too

I hope you enjoy this Teriyaki beef puree migraine recipe. The teriyaki marinade is absolutely my favorite one and as I said, its gluten free. I also use it on salmon steaks - it is delicious!

I find doing plain beef for the breakfast portion is much better and I save this recipe for lunches.

Plus you don't have to puree the beef or the combination above in this migraine recipe.

You can just have it on a steak and fry it up, and steam the vegetables for a lovely dinner or lunch.

Share Your Favorite Migraine Recipe Too 

Got a new idea or a great stand by recipe you just can't live without?

Click here to share your favorite migraine friendly recipes with us at migraine recipes.

Yum, I can't wait!

› My Favorite Migraine Recipe for Teriyaki Beef Puree

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