Share Your Migraine Recipes for Trigger Free Eating

Written and verified by Holly Hazen

Do you struggle with finding safe, trigger free migraine recipes? Click on the links below for some yummy recipes and ideas. You can also share your own delicious recipe here.

Now, almost any food can trigger an attack... really. For me, over the years, every single recipe gets a tweak or two. So don't be affraid to experiment if you need to substitute an ingredient. My recipes are gluten free, dairy free, sugar free... but not taste free. Plus, I have a new take on a super nutritious, super easy high protein breakfast for you that freezes well. These ones are worry free because you'll always have something in the freezer to nourish you after a long attack.

Now... let's get to the yummy ideas and recipes.

My #1 Choice in Magnesium Supplements

I've been compiling a juicy selection of migraine friendly recipes for years now. Now in a huge collection, I've had to convert them all for my allergies (dairy, wheat, almonds, sugar, lemon etc.) and to be migraine friendly.

Having studied Chinese Medicine and Nutrition over the years, I've chopped and changed recipes to suit me and incorporate the new things I learn. I love food! This page is going to be growing for some time, so please come back and visit often. And... feel free to print them out and share them around.

Remember, you can submit whatever your favorite recipe is... or recipes on the form below. The more the merrier.

Make Good Choices... That Way You're in Control

Good choices for migraine recipes, according to Carol Foster, MD. author of Migraine, Your Questions Answered (and my two cents) are:

Meat Dishes:

• Grilled chicken, steak or lamb (no MSG, sauces or tenderizers)

• Steamed vegetables and

• Garden salad with olive oil and white vinegar dressing (I prefer apple cider vinegar)
  
  

Fish Dishes:

• Baked or poached salmon, mild white fish or tuna

• Plain steamed rice (organic white, basmati or wild)

• Steamed broccoli and cauliflower

• Tuna burgers with homemade fries, lettuce and tomato
  
  

Gluten Free Pasta Dishes:

• Gluten Free pasta with garlic butter or oil and herbs

• Grilled chicken or fish

• Steamed vegetables

• Spinach salad
  
  

Salad Dishes:

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 (kiwi, pineapple or papaya/pawpaw all aid digestion)
  
  

Are You Brave Enough to Try These New Migraine Recipes?

I have a new take on high protein breakfasts for you, if you're brave enough to try it.

I've been using this way of eating for years (decades) now. My doctor, at the time, was treating me for recovery from chronic illness and I discovered that when I removed my organic chicken broth, that my migraines reduced significantly.

After further experimentation, I concluded that it could have been the combination of onion, carrots and celery that must have been a trigger for me (FODMAP). But I was not able to maintain the significant reduction in migraine attacks from avoiding the soup broth.

Food testing can be trial and error... and draining!

Anyway, back to this new idea... the method uses steamed, cooked and puréed foods to provide optimum nutrition to the body - quickly. Being puréed means it is almost predigested. However, having said that, because you drink your food you may also benefit from taking 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. Don't worry about the details... all will be revealed.

High Protein Puréed Meals for Quick Recovery and More Energy

For the special method and portions please click on migraine diet recovery plan for details. Here are my puréed recipes so far:

You don't have to purée these; you can just eat them steamed. Scroll down for more migraine recipes below! 

Until next time, be well and be pain free.

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<sub>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.</sub>