Maple Granola

Quinoa Granola

 

Although Pumpkin Granola is the one we go through the fastest, here is another great one that doesn’t have migraine triggers.  We used to add Cranraisins to this recipe, but discovered that these are major migraine triggers for us; the granola is a great snack without them though.

Maple Granola

Quinoa Granola
3 cups old-fashioned oats
1/2 cup quinoa, uncooked
1/2 tsp. cinnamon
1/2 tsp. sea salt
1/4 cup coconut oil
1/2 cup maple syrup
2 tsp. vanilla

  1. Optional step:  The quinoa can be rinsed and toasted in a skillet to give it a “nuttier” flavor.  However, this is time consuming and not necessary in my opinion.
  2. Combine dry ingredients in a large bowl.
  3. Add remaining ingredients and mix well.
  4. Place granola on a parchment-lined cookie sheet and bake at 350 degrees in 10 minute increments until dry (approximately 30 minutes depending on your oven).  After each 10 minute increment, stir the granola to keep the edges from burning.  Once the granola is almost dry, turn the oven off, prop the door slightly open, and allow the warmth to complete the drying process.
  5. Although we have never added hemp hearts to this recipe, we are experimenting with them and plan to try this at some point.

Roasted Vegetables with Quinoa Rice

Roasted Vegetables and Quinoa Rice pic

This is one that my kids ask for every week!  I had a hard time getting a picture that does this dish justice, but it is definitely a “go-to” recipe for migraine avoidance in our family.  We love it served by itself or as a side to steak.

Note: I freeze zucchini and yellow squash cubes during the summer when it is plentiful to use through the winter for this dish.  Squash will be soft after freezing, but it works well in this dish.  Our favorite is the yellow squash, but the zucchini just keeps on coming all summer long, so we end up using it more often.

Roasted Vegetables and Quinoa Rice

Roasted Vegetables and Quinoa Rice pic

2 sweet potatoes
3 small gold or white potatoes
4 large carrots
1 small to medium zucchini or yellow squash
1 medium butternut squash, peeled, seeds removed
olive oil
garlic cloves or powder
basil
sea salt
1/2 cup wild rice
1/2 cup quinoa
2 cups broth

  1. Cut all vegetables into 1/2 inch cubes and place in a 9 x 13 baking dish.
  2. Drizzle olive oil lightly over the vegetables and toss.
  3. Sprinkle with garlic powder, basil, and sea salt.
  4. Cover with aluminum foil and bake at 350 degrees for 1 to 1 1/2 hours until tender.  Sometimes, we remove the aluminum foil halfway through the baking cycle if we desire the vegetables to brown.  Check for tenderness with a fork.
  5. Once the vegetables are in the oven, cook the rice and quinoa in the broth in a medium saucepan.  Leave the lid on after it finishes cooking until the vegetables are tender.
  6. Serve vegetables on top of the quinoa rice.

 

 

Barbecue Sauce for Chicken

barbecue-sauce

I always thought tomato sauce and onions were essential in any recipe for barbecue sauce, but here is a recipe that we have worked out without these migraine triggers.  We enjoy it with this potato recipe.

Barbecue Sauce

Makes 1 cup sauce, just right for shredded chicken from 2 breasts

barbecue-sauce

1/2 cup yellow mustard
1/4 cup molases
1/4 tsp. garlic powder
1/8 cup distilled white vinegar
1/6 cup honey
1/8 tsp. oregano
1/8 tsp. thyme
1/8 tsp. black pepper
1/4 tsp. sea salt
1/8 tsp. cayenne pepper

  1. Blend all ingredients together and pour over shredded chicken from 2 breasts.
  2. Stir to evenly coat and serve warm.

Controlling the Vision Superpower

Those of you with migraines probably have experienced extreme sensitivity to light, sound, smell, etc.  I’m not sure if these superpowers are the causes or the effects of migraines, but it seems that they can be both.  It just seems to be all wrapped up together when the “beast inside is awakened.”  The desire to avoid the triggers at all costs is as intense as the misery they cause, limiting my involvement in work, leisure, church, and social gatherings.  However, the desire to figure out how to be able to participate is also strong.  As a result, I have spent much of this summer trying to figure out how to wrestle with the Vision Superpower.

So, how do you block the light enough to be able to think past the sensory input but still allow enough sensation in to be able to see what you are doing?  Axon Optics and Theraspecs propose that blocking a certain wavelength of light is the key issue for migraine sufferers.  Eager to explore the option, I ordered an indoor pair and an outdoor pair of lenses to try over my current prescription glasses.  I found that the indoor pair did help to reduce the intense feeling of light from the sun coming in the window, computer screens, and headlight glare on the road at night.  The outdoor pair did not help AT ALL when outside.  The sun was still simply way too intense; I needed major light blockage of more wavelengths to be able to survive outside.  Both pairs were extremely heavy and uncomfortable to wear over my prescription glasses.  Axon and Theraspecs do not offer refunds for glasses with prescription versions of their lenses.  I have a complicated prescription, and my optometrist always works with me to get the lenses correct before I complete payment.  So, I turned to him next rather than end up with a non-refundable pair.

For the outdoor glasses, I tried 2 different pairs of prescription sunglasses.  The first was a wrap version that is commonly used for sports, like biking.  These felt fantastic, because the gasket material that is used to block sweat for bikers served to seal out all light from the top, bottom, and sides for me.  The glasses were also very dark, blocking a high percentage of many wavelengths.  The problem for me though was that the distortion of the bent prescription lenses was so severe that I felt like I would kick into my migraine-induced vertigo with the slightest movement of my head or eyes.

Next, I tried safety glasses with prescription sunglass lenses.  These weren’t as ugly as you can imagine; they were actually very sporty.  The great part was that it appeared as if a major portion of the light from the sides would be blocked by the side panels.  In the trial pair, the lens portion was as flat as my regular glasses giving me the impression that I had finally found something that would meet my needs.  I was surprised when I tried on the pair with my prescriptions though.  Evidently, prescription lenses are thicker than sample lenses which caused the frames to bend in a way that they wouldn’t even stay on my ears.  I gave up on prescription sunglasses at this point, went back to my old Jonathan Paul Fit Overs, and decided that I would do my gardening in the evening rather than the bright afternoon sun.  BTW – the Jonathan Paul Fit Overs, are lightweight and block a good portion of light, but they just seem to be too big for my narrow face.  It’s the best I’ve got for now.

Chemistrie ClipMy indoor option hasn’t been as difficult.  I now have new prescription glasses with tiny magnets in them that match to magnets in rose-colored clip lenses from Chemistrie.  The Theraspecs website states that all rose-colored lenses aren’t necessarily blocking the correct wavelengths for migraineurs.  However, my own logic tells me that there is probably a wider band of wavelengths that could help as demonstrated by the fact that Axon’s lenses are pink-ish and Theraspecs lenses are orange-ish.  I have found that my Chemistrie clip lenses (rose-colored) have reduced my pain when shopping in big box stores with flourescent lights, working where glare is present, looking out the windows of my house, and worshipping at church where the chandeliers can cause problems for me.  I do note that they do not work with my computer screen, because I basically just see rainbows.  I don’t think that I had this problem with the Axon Over-Rx during my trial of them.  However, the Chemistrie tinted clip is amazingly easy to put on, take off (leaving me with just un-tinted prescription lenses without the clip), and store in a slim sleeve for the next use.  It is also helpful in many situations that used to cause me problems.  They are darker than I had expected (block around 50% of the rose wavelength), but I am actually finding that I like it this way.  When I need the blockage, I’ve got it!  When I don’t, I can get rid of it quickly and easily.  An added bonus: the clips are much more attractive than the Over-Rx:)

Visor and clipI saved the best for last.  The least expensive and most helpful tool for conquering the Vision Superpower is this visor from Scala.  Wow – this thing blocks light in EXACTLY the way that I need it to.  It is much much more effective than any hat or visor I have tried yet.  The band is very soft so that I don’t initiate any head-squeezing-migraine-coming-on kind of feeling. I find myself wearing this……..all……..day………long……..sometimes, because it blocks the direct light from bulbs overhead without preventing me from having enough light on my tasks.  My recommendations are to purchase the navy blue so that you don’t have reflection from a lighter color and to remove the “lovely” bow that is attached to the back by a few simple stitches:)

 

Protein Bars

Protein Bars

I’m having a great reduction in the frequency of my migraines since my diet changes, and I’m starting to add some of the foods back in.  The first I’m trying is almonds (but no other nuts).  I actually have seen conflicting information regarding almonds.  Nuts are considered migraine triggers, but almonds are sometimes recommended to migraine sufferers because of the magnesium in them.  I’m not having trouble eating them in moderate amounts, so I’m exploring recipes.  Here is one of my favorites.

I am overjoyed to be able to make protein bars like these.  Our other migraineur is still not able to eat any nuts, but she is able to eat Sunbutter.  So, we still make these for her, but just do the replacement.  Adding small amounts of almond butter into my diet has opened up many recipe options.  For me, it is totally worth giving up so many other foods so that I am able to reintroduce this migraine trigger without pain:)

The original inspiration for this recipe didn’t include any other migraine triggers, but we did make some changes that suit our family better.  As noted earlier, too much chia just doesn’t work well with my “insides”.  The addition of hemp hearts boosts the nutritional value as outlined here.  So, we worked with hemp hearts, chia, and flax to get a better combination for us.  Finally, we included the option of using Sunbutter in the same amount as almond butter to suit individual needs.

Now, we have a great travel option that can be stored at room temperature for short time periods, frozen, or refrigerated:)

Protein Bars

Protein Bars1/2 cup dry quinoa
2 Tbsp. chia seeds
1/4 cup hemp hearts
1/4 cup milled flax seeds
1 cup rolled oats
1/4 tsp. sea salt
1 tsp. cinnamon
1/2 cup raw almonds, coarsely chopped (about 50 almonds)
2 Tbsp. honey
1/4 cup brown rice syrup
1/2 cup almond butter (or Sunbutter)

  1. In a large bowl, combine all dry ingredients.
  2. In a small, microwave-safe dish, combine honey, brown rice syrup, and almond butter (or Sunbutter).  Microwave for 20 seconds to soften.
  3. Pour the wet ingredients over the dry ingredients and stir to thoroughly mix.
  4. Transfer to a parchment lined 8 x 8 baking dish.  Press into an even layer with fingers.
  5. Bake at 350 degrees for 15 minutes.
  6. Allow to cool.
  7. Cut into 8 or 16 bars as desired.
  8. Cut parchment used for baking into pieces to wrap around each bar and refrigerate or freeze.

 

 

 

Spicy Chicken with Mango Salad and Coconut Rice

Spicy Chicken with Mango and Rice

I have a new favorite dish!  I found this one here and modified it to remove migraine triggers.  I also turned down the heat so that each family member would be satisfied.  Anyone wanting more spice can simply add more cayenne pepper to the chicken.  My favorite part of the recipe is how all three parts work together like it is all one dish.  I hope you enjoy it as much as I do:)

Spicy Chicken with Mango Salad and Coconut Rice

Spicy Chicken with Mango and Rice

Marinade
2 chicken breasts|
¼ cup olive oil
1 tsp. garlic powder
1/8 tsp. cayenne pepper (or more as desired)
1 tsp. basil
1 tsp. oregano
1 tsp. garam masala
2 Tbsp. brown sugar

Rice
1 cup brown or wild rice
2 cups coconut milk
¼ cup unsweetened shredded coconut

Salad
1 large mango, peeled and chopped
¼ cup red bell pepper, chopped
1 cup corn|
¼ tsp. cilantro
¼ tsp. garlic powder
1/8 tsp. red pepper flakes

  1. Combine salad ingredients and cool in the refrigerator.
  2. Combine marinade ingredients and pour over thawed chicken breasts in a glass baking dish.  Cover and allow to sit in the refrigerator for a minimum of 3 hours.
  3. Bake chicken until internal temperature reaches 165 degrees (about 1 hour).
  4. Cook rice and coconut in the coconut milk until liquid has been absorbed (30 to 45 minutes).

Zucchini Patties

Zucchini Quinoa Patties

It’s that time of year when zucchini is plentiful, and I have several recipes to share which will use it all.  This first one is a twist on a traditional recipe.  The twist is that quinoa is included to add a protein boost.  This recipe is best with fresh zucchini, but the others are great with fresh or frozen zucchini.  I will explain how I freeze it with the next zucchini post.

The original inspiration for these patties included several migraine triggers which I have removed/replaced.  We like these patties best when served as a side dish.

UPDATE:  When I posted this on Friday, I included the wrong amounts for the quinoa and water.  It is now correct.  I hope this didn’t create a problem for anyone trying the recipe!

Zucchini Patties

Zucchini Quinoa Patties

1/4c. quinoa, rinsed
1/2 c. water
1 1/2 c. grated zucchini
1/4 c. rice flour
1/4 t. baking powder
1/4 t. salt
1 t. oregano
1/8 t. garlic powder
black pepper
2 to 4 Tbsp. coconut oil

  1. Cook quinoa in the water.
  2. Squeeze the zucchini to remove excess water.
  3. Stir all ingredients (except for the coconut oil) together in a bowl.
  4. Mold a spoonful of mix into a ball and flatten into a patty.
  5. Fry in a skillet with heated coconut oil until each side is browned.  I use 1 to 2 Tbsp. oil at a time and add as necessary.
  6. Serve warm.