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My Favorite Migraine Recipe for Teriyaki Beef Purée

Written and verified by Holly Hazen

Now this migraine recipe uses tamari sauce which is fermented and not recommended for a migraine diet… it’s not safe BUT if you can tolerate a little soy sauce, then gluten free tamari is absolutely delicious in this recipe.

The other magic ingredient is Saké... which makes it simply mouth-watering and delicious. A girl I studied nutrition with years ago gave me this recipe and I fell in love with it instantly.

This is absolutely my favorite recipe for teriyaki marinade.

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It is truly delicious and using Tamari sauce instead of Soy sauce makes it gluten free as well.

Plus... using an ancient method suggested by my doctor where the food is steamed and then processed in a blender after cooking provides more nutrition to the body, faster.

It’s now part of my whole recovery treatment from a long-term chronic illness and long migraine attacks.

It really helped shorten my recovery time from long migraines too.

Let me tell you why.

Easier to digest if you suffer from fatigue after an attack

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.

Do you also suffer from digestion problems around your migraine episodes? I'm 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 help your body recover... especially if you suffer from fatigue during your prodrome phase of the migraine.

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

I can definitely feel the difference when I do take 2 or 3 days off from having my purée 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.

For more details on the cooking methods and portions, please read this article... it's an important part of The Recovery Plan. The way you cook it is vital.

And if you prefer to use chicken, here are two more recipes:

I've shared part of the Teriyaki Beef Recipe in YouTube that you can watch below. Feel free to share it with any friends that are struggling with migraine, digestion problems or recovering from any long term illness or conditions.

>> Migraine Pain Management Course. Click here... the first module is free. <<

Puréed Teriyaki Beef Recipe

Migraine Recipe Teriyaki Beef @migrainesavvy


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


  • 2 t sesame oil
  • 1 T grated ginger
  • 2 T tamari sauce
  • 2 T Saké (cooking or real)
  • 1 T brown (or coconut) sugar

1. To make the teriyaki marinade mix together the: sesame oil, grated ginger, Tamari sauce, Saké (Japanese Rice Wine), and brown (or coconut) 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 overnight 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 it's 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.

Nutrition Facts Teriyaki Beef @migrainesavvy

Prep Time: 20 minutes

Cook Time: 40 minutes

Serves: 1

Tags: Gluten Free

Recipe Category: lunch, dinner

Nutrition Information: calories 712; fat content 34.4 g; sugars 19.6 g; protein 40.4 g

This gluten free migraine recipe is great for salmon steaks too

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 purée 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

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