I used to love ordering a stir-fried dish at restaurants. However, this is impossible now that I know MSG and soy cause migraines for me. Once we had success with a recipe for “Soy Sauce” that didn’t contain these ingredients, I knew we had to keep going and create another stir-fry recipe. This is now one of my favorites.
1 cup broth
2 tsp. molasses
1/2 tsp. ginger
1/4 tsp. garlic powder
1/4 tsp. salt
dash black pepper
Stir all ingredients together and heat in a saucepan.
Stir Fried Chicken and Vegetables
2 chicken breasts, cut into 1 inch pieces
3 c. broccoli florets
3 c. cauliflower florets
1 c. chopped fresh spinach
1 c. wild rice
2 c. broth
1 tsp. garlic powder
1 tsp. oregano
1 tsp. basil
1 tsp. garam masala
1/8 tp. cayenne pepper
4 tsp. coconut sugar (or brown sugar)
1 tsp. olive oil
1 cup “Soy Sauce” from above
- Heat broth in a saucepan and add rice. Cook covered for 45 minutes or until done.
- Blend spices and olive oil in a small bowl.
- Place chicken in a greased skillet and sprinkle with spice blend.
- Fry chicken until 165 degrees and remove from skillet.
- Place carrots in skillet with 1/2 of the “Soy Sauce”. Cover and simmer until carrots are just starting to soften.
- Add broccoli and cauliflower and fry until soft (about 10 minutes). Add “Soy Sauce” as needed.
- Add spinach, remaining “Soy Sauce”, and chicken and cook until spinach has wilted.
- Serve over rice.
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.
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
- 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.
- Combine dry ingredients in a large bowl.
- Add remaining ingredients and mix well.
- 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.
- Although we have never added hemp hearts to this recipe, we are experimenting with them and plan to try this at some point.
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
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
garlic cloves or powder
1/2 cup wild rice
1/2 cup quinoa
2 cups broth
- Cut all vegetables into 1/2 inch cubes and place in a 9 x 13 baking dish.
- Drizzle olive oil lightly over the vegetables and toss.
- Sprinkle with garlic powder, basil, and sea salt.
- 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.
- 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.
- Serve vegetables on top of the quinoa rice.
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.
Makes 1 cup sauce, just right for shredded chicken from 2 breasts
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
- Blend all ingredients together and pour over shredded chicken from 2 breasts.
- Stir to evenly coat and serve warm.
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:)
1/2 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
- In a large bowl, combine all dry ingredients.
- In a small, microwave-safe dish, combine honey, brown rice syrup, and almond butter (or Sunbutter). Microwave for 20 seconds to soften.
- Pour the wet ingredients over the dry ingredients and stir to thoroughly mix.
- Transfer to a parchment lined 8 x 8 baking dish. Press into an even layer with fingers.
- Bake at 350 degrees for 15 minutes.
- Allow to cool.
- Cut into 8 or 16 bars as desired.
- Cut parchment used for baking into pieces to wrap around each bar and refrigerate or freeze.
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!
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
2 to 4 Tbsp. coconut oil
- Cook quinoa in the water.
- Squeeze the zucchini to remove excess water.
- Stir all ingredients (except for the coconut oil) together in a bowl.
- Mold a spoonful of mix into a ball and flatten into a patty.
- 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.
- Serve warm.
I really wanted to post this week, but I have been struggling to get through and recover from a migraine. July 4th was definitely not the day to have a migraine in the United States. However, that was the day that a storm moved through. Explosions were going off in my head as they went off throughout the city. The storm didn’t slow down the fireworks, but it slowed me down!
This post was almost ready to go, but I had hoped to get a better picture before publishing it. So, please forgive the picture and trust that this is a good one. My whole family enjoys it.
I used to love making a dish similar to this with loads of Parmesan cheese. My cravings for cheese are actually starting to diminish since I haven’t been able to eat it for several months now. However, I wasn’t initially sure about how to modify my original recipe to replace the flavor of Parmesan. It really didn’t end up being that hard to simply substitute some other tasty herbs and add a little salt to create a dish that is just as good as the original. I hope you enjoy it:)
Pesto Stuffed Chicken
2 chicken breasts
2 Tbsp. olive oil
1/2 Tbsp. oregano
1 Tbsp. basil
1 tsp. garlic powder
1/4 tsp. sea salt
1/2 cup chopped spinach
1/4 cup chopped red bell pepper
- In a small bowl, stir olive oil and spices together.
- Add spinach and red bell pepper and stir.
- Slice chicken breasts in half lengthwise to create pockets.
- Place spice and vegetable mix in the pockets and place breasts in a baking dish.
- Cover with aluminum foil and bake at 350 degrees for 1 hour or until no pink remains.
- Slice and serve warm.