the dizzy cook | migraine diet recipes

Recipes from The Dizzy Cook that are migraine diet safe. Inspired by the Heal Your Headache diet, all these recipes eliminate common migraine triggers. They are…
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Migraine disorders can be linked with magnesium deficiency, making supplementation of magnesium for migraine necessary for most of us. However, if you’re finding that you have more digestive “issues” when upping your magnesium intake, you’re not alone. So which magnesium was best for me? I had to do some research to find out!
Dr. David Buchholz from Johns Hopkins University School of Medicine is the author and he is endorsed by many of the top migraine doctors like Robert B. Daroff from the American Headache Society and Ronald J. Tusa from the Dizziness and Balance Center at Emory University. In the book he gives a plethora of helpful information you won't necessarily get from your personal physician. This isn’t just a book about headaches, it’s a thorough overview of all types of migraine.
What's the best type of magnesium for migraine? Truthfully I can't answer that. Because what works well for me for vestibular migraine prevention and acute treatment may not work for you. I recommend reading through the different types and deciding what might work best for the issues you have.

HYH Diet and Migraine

10 Pins
Roasted cauliflower and garlic are whipped with creamy ricotta cheese for a delicious side dish. I would personally pair this with a simple Air Fryer Flank Steak, seared salmon or Shrimp Stuffed Salmon, or with my Creamy Rosemary Chicken. It would also be awesome for Thanksgiving or Christmas with turkey or a Whole Roast Chicken.
This Gluten and Dairy Free Green Bean Casserole features homemade fried shallots and a real mushroom sauce, making it a healthy and lower sodium version of this favorite Thanksgiving or Christmas side dish. It's surprisingly easy to make this dish gluten free too, with only a little more effort.
This Homemade Citrus Free Cranberry Sauce is still lovely, sweet, and tart. It’s easy to make, finished in about 20 minutes, with most of that time being hands-off, and in one pot.

HYH Sides

19 Pins
So easy to make and freeze, this instant pot chicken stock combines leftover rotisserie chicken with vegetables, herbs, and spices to create a flavorful and fast stock. #chickenstock #instantpot
Heal Your Headache safe instant pot chicken stock. No onions or MSG in this easy to make stock! #migrainediet #stock #chicken

HYH Kitchen Basics

2 Pins
It's finally summer! Time for picnics, bbqs, and charcuterie boards in the backyard with friends. Diet restrictions can often rain on the party, but they don't have to! With this Aquafaba mayo recipe, you'll be able to craft aioli and spreads that all of your guests can share. Find this recipe and more at
This fresh summer salsa is the perfect upgrade for Pico de Gallo at your next barbeque. Healthy and low carb, this recipe compliments your best grilled fish and chicken dishes and comes together in under 5 minutes.
These spicy shrimp tacos have a chipotle chili marinade for spicy smoky flavor and are paired with a creamy cilantro slaw for a quick 30 minute meal that is so flavorful and delicious. #tacos #shrimptacos #30minutemeals

HYH Sauces and Toppings

13 Pins
This winter wassail drink is warm, cozy, and has all the flavors of the holiday season. A homemade version of the one sold at Trader Joe's, this crock-pot wassail recipe uses cider and cranberry instead of blackcurrant, and is made without orange juice. It's also non-alcoholic!
These southwestern egg rolls are the vegetarian version of the popular appetizer at Chili's, but air fried! Served with my cilantro sauce or southwestern ranch for dipping, they're a super flavorful dish.
5min · 4 servings


 • pomegranate juice
 • mint
 • club soda or sparkling water
 • ginger beer
 • pomegranate

Tart, sweet, fizzy, and refreshing, these are perfect non-alcoholic drinks for a holiday party!

Get the full recipe at

HYH Crowd Pleasers

35 Pins
1hr 40min · 10 servings



 • oat flour
 • pepita seeds
 • brown sugar
 • butter
 • ginger
 • cinnamon

Pumpkin Cheesecake filling:
 • cream cheese
 • white sugar
 • vanilla extract
 • cinnamon
 • ginger
 • nutmeg
 • cloves
 • salt
 • pumpkin puree
 • all purpose flour
 • eggs

Whipped cream:
 • heavy whipping cream
 • cinnamon or pumpkin pie spice blend

This delicious and silky pumpkin cheesecake with oatmeal and pepita crust can be made with or without a water bath!

For the Full recipe and more visit
These Classic Christmas Gingerbread Cookies are the perfect holiday treat. The dough is easy to work with and lends itself to successful decorating! Crisp on the outside and soft on the inside.
These Delicious White Chocolate Pretzel Cookies are chewy AND crunchy! Made with oats, sunbutter, and pretzels, they're like a monster cookie but with all white chocolate.

HYH Desserts

52 Pins
This 30 Minute Beanless Chili is perfect for game days, especially on top of corn chips with a little bit of cheese! Comforting and cozy, you can make this recipe ahead of time and freeze to have ready.
This wine free beef stew brings all the flavor without the alcohol for an easy and delicious soup for cold nights! For more cozy fall soups like this wine free stew, check out these posts. And for another classic dish without wine, check out my Wine-free Chicken Marsala.
Flank Steak in the Air Fryer is tender and cooked to perfection without heating up a grill or splattering all over your oven. Easy to clean up, healthy, and delicious!

HYH Red Meat Recipes

32 Pins
This 5 Ingredient Creamy Boursin Pasta recipe is the most delicious creamy pasta you'll ever eat! And with less than 30 minutes of cooking time it’s a quick side dish or vegetarian meal that’s easy and delicious. One of the most popular recipes on this site, the 5 star reviews don't lie!
40min · 4 servings


 • olive oil
 • garlic
 • shallots
 • ground beef
 • tomato paste
 • chili powder
 • cumin
 • smoked paprika
 • butternut squash
 • chopped tomatoes
 • honey or sugar
 • broth or stock of choice
 • kosher salt
 • pepper
 • radish
 • green onion

The best comfort food for fall - No Bean Butternut Squash Chili! This hearty and flavorful beanless chili recipe combines ground beef and vegetables. Instead of using beans, butternut squash provides a wonderful flavor without overpowering the dish. 

For the Full recipe and more visit
This pumpkin pasta is filled with delicious fall flavors that are easy enough to whip up on a weeknight. With a creamy pumpkin sauce and crunchy sage pepita topping, you'll love this cozy recipe. With under 10 ingredients, most of which are pantry staples, this super easy pumpkin sage pasta will have everyone coming back for seconds.

HYH Vegetarian

55 Pins
You don't need soy sauce to get a super flavorful Fried Rice recipe. Got leftover veggies? This vegetable fried rice with a quick soy-free sauce is delicious and quick. Lower sodium and easy to make!
This Vegetarian Fried Rice is one of my favorite vegetarian dinners because it's very filling and it keeps well for lunch the next day. Pair this egg fried rice without soy sauce with egg rolls or spring rolls and sweet chili sauce for some extra flavor!
20min · 6 servings



Burrata Toast:
 • bread
 • extra virgin olive oil
 • fresh burrata
 • kosher salt
 • fresh black pepper

Roasted Tomato:
 • cherry tomatoes
 • olive oil
 • kosher salt
 • black pepper
 • basil

Apples and Honey:
 • honeycrisp apple
 • honey

Strawberry and Basil:
 • fresh strawberries
 • basil

For the Full recipe and more visit

This delicious burrata toast is the perfect light dinner, snack or appetizer made with creamy burrata and topped with an assortment of fruits and herbs.The best part is you can customize your burrata toast to have either sweet or savory toppings, even outside of my suggestions..

HYH Lunch Recipes

8 Pins
Soft oatmeal muffins are mixed with delicious cinnamon and nutmeg for a spiced treat that's so good for cooler months. Topped with crunchy oats and pepitas, they're one of my favorite muffin recipes. Cinnamon oatmeal muffins pair really well with other breakfast foods like quiche florentine or a warm drink like a rooibos latte.
1hr 15min · 8 servings



Gluten Free Scones:
 • all purpose flour
 • oat flour
 • aluminum free baking powder
 • baking soda
 • white sugar
 • salt
 • shortening
 • whole milk or oat milk
 • distilled white vinegar
 • large egg
 • vanilla extract

Cinnamon Sugar Topping:
 • shortening
 • honey
 • brown sugar
 • turbinado sugar
 • oat flour
 • cinnamon
 • rolled oats
 • salt

Start your morning with the most delicious Cinnamon Scones! These scones with a cinnamon oat topping are a little crisp on the outside and fluffy on the inside. They're perfect to enjoy with a warm cinnamon milk on a cool morning. 

Get the full recipe at
These crispy cereal bars are easy to make with kids, don't require an oven, and are great for a summer snack or dessert. Homemade cereal bars are so much better than store-bought because you can control the ingredients - and there are only five ingredients needed.

HYH Breakfast Recipes

41 Pins
This Paleo Protein Smoothie is vegan, gluten-free, and dairy-free. Featuring healthy ingredients such as pumpkin seeds and all-natural sweeteners like Lucuma powder, this recipe could easily be made for breakfast on the go or your post-workout plant-based protein snack.
This blackberry smoothie combines, cherries, greens, and seeds to give you a sweet and satisfying breakfast! #smoothie #blackberryrecipes
Stay healthy and pain-free with this anti-inflammatory pear smoothie. Packed with vitamins and pain-fighting power, it's a delicious way to get some extra greens...without tasting too green!

HYH Smoothies

8 Pins
This is one of the easiest and most flavorful baked halibut recipes you will ever make. I recommend pairing this Mediterranean halibut with some easy sides like roasted baby potatoes and broccolini. Some other options that would work.
New Year's Eve calls for a great dip option, and this creamy crab dip will hit the spot. Red pepper, chives, and sriracha give this seafood dip a flavorful kick. The panko adds a nice crunch, making this a guaranteed party hit.
This seared scallop pasta with a light creamy garlic sauce is so delicious for a simple holiday dinner or date night. Essentially this whole recipe is about 8 ingredients total and really allows the sweet, creamy nature of the scallops to shine.

HYH Seafood Recipes

36 Pins
This spinach artichoke chicken in puff pastry are little pockets of heaven with creamy Boursin cheese, spinach, and artichokes and tender chicken breast. Although this recipe looks fancy, it's incredibly simple and the perfect dinner for company or a holiday meal.
This take on Chicken Marsala is gluten free and migraine diet safe, without the wine or alcohol triggers. It's a decadent and easy family meal!
These air fryer chicken tenders are quick, easy, and super crispy. Served with ranch, bbq, or copycat chick-fil-a sauce, the whole family will love them. See post for gluten/egg-free options.

HYH Chicken Recipes

52 Pins
This light Green Apple and Fennel Salad combines green apples, shaved fennel, arugula, and a light apple vinaigrette for a quick side salad.
This Cozy Roasted Fall Panzanella Salad is filled with warm flavors like butternut squash and roasted brussels sprouts, then topped with tangy pomegranate seeds and crunchy pepitas. Perfect as a surprisingly filling main dish or a side dish.
A delicious and refreshing recipe, this apple fennel salad is the perfect mix of light and crispy with sweet and peppery for the ultimate side salad. While fennel is usually in season late winter through early spring, it can be found year-round and this salad is perfectly light for summer, or delicious and bright in winter.

HYH Salads & Salad Dressings

29 Pins
These aren't just roasted butternut squash on top of little slices of bread with some ricotta cheese, but a flavor explosion in a really small bite. Roasted butternut squash is combined with red pepper flakes, which give it some spiciness, and that's balanced with honey to bring out the sweetness of the squash. When shallots are cooked down like this they also become a little sweet and jammy.
This Butternut Squash and Ricotta Crostini is the perfect vegetarian appetizer for fall, with a sweet and savory combination of roasted butternut squash, ricotta cheese, and a little fresh mint.
This recipe for Cranberry Jalapeno Cream Cheese Dip makes the perfect holiday appetizer with its bright green and red colors. Spoon on top of crostini with goat cheese or cream cheese for a different option!

HYH Snacks and Appetizers

24 Pins
This Gluten Free Beef Stew Recipe without Wine is hearty and delicious. This wine free beef stew brings all the flavor without the alcohol for an easy and delicious soup for cold nights!
This Cream Free Boursin Broccoli Soup uses the garlic and herb cheese to provide all the flavor and creaminess. I promise you won’t miss the cheddar with this updated and more elegant version of broccoli cheese soup.
This homemade Panera Inspired Autumn Squash Soup is made in less than 30 minutes using an Instant Pot. It's a flavorful, curry butternut squash soup that's perfect for cool weather!

HYH Soups

12 Pins
This garlic and rosemary crusted pork tenderloin cooks in just 20 minutes using an air fryer. Served with my winter rice pilaf, it's a hearty and delicious meal with 5 ingredients! #airfryer #porktenderloin
These baby back ribs are coated in an additive free dry rub and baked in the oven till they are fall-off-the-bone tender. Perfect for a summer BBQ!
This egg roll bowl is healthy, easy, and very fast to make for a busy weeknight dinner. Ground meat and cabbage are cooked together and topped with a coconut amino sauce for a soy-free alternative that can be made paleo and whole30. #eggrollbowl #eggrollinabowl #healthy

HYH Pork Recipes

8 Pins
This delightful whipped ricotta combines the flavors of fresh ricotta cheese with lemon zest, honey, and fresh herbs for a light and airy dip that goes perfectly with grilled bread. Pairing this whipped ricotta dip with grilled bread takes it to the next level, but it's just as great with crackers or fresh vegetables.
Delightful Whipped Ricotta
This delightful whipped ricotta combines the flavors of fresh ricotta cheese with lemon zest, honey, and fresh herbs for a light and airy dip that goes perfectly with grilled bread. Pairing this whipped ricotta dip with grilled bread takes it to the next level, but it's just as great with crackers or fresh vegetables.
These strawberry cheesecake bars are perfect for the 4th of July. They are cold and creamy and the red color is perfect for a patriotic holiday. My family uses strawberries and blueberries as a topping for the Fourth of July! Because this is a bar recipe, it's easier to cut and serve into beautiful pieces.
4th Of July Strawberry Cheesecake Bars
These strawberry cheesecake bars are perfect for the 4th of July. They are cold and creamy and the red color is perfect for a patriotic holiday. My family uses strawberries and blueberries as a topping for the Fourth of July! Because this is a bar recipe, it's easier to cut and serve into beautiful pieces.
the recipe for mediterranean salmon with sun - dried tomatoes is shown in two different images
Mediterranean Salmon With Sun-Dried Tomatoes
This Mediterranean salmon with sun-dried tomatoes it an easy 15-minute meal. It bakes and one pan and is a super flavorful meal. A simple mixture of herbs and sun-dried tomatoes is placed on salmon filets and baked. This delicious recipe fits a Mediterranean diet, migraine diet, gluten free, and dairy free.
Strawberry Cottage Cheese Smoothie
This strawberry cottage cheese smoothie tastes like a strawberry cheesecake smoothie, but it is healthy, perfect for eating after a workout! It is also a very quick breakfast or lunch on the go! With a high amount of protein to keep you full, this is one of my favorite mom meals on those days I just don't have time to take a break to even put together a sandwich.
new york strip steak in the air fryer on a cutting board next to a knife
New York Strip Steak In The Air Fryer
Learn how to make a New York strip steak in the air fryer. You won't believe how fast and easy it is to cook the perfect steak! Topped with an optional chive butter, this whole meal cooks in less than 15 minutes. With my timing and temperature recommendations, the steak is cooked perfectly to your liking.
grilled book choy summer side dish with an umbrella over it and text reading grilled book choy summer side dish
Grilled Bok Choy Summer Side Dish
This grilled bok choy is the perfect summer side dish! You only need 3 ingredients. This is a a light and healthy side dish that goes perfectly with any grilled meat. Choline is also found in bok choy, making it a great way to reduce inflammation naturally. It is also packed calcium and magnesium and has great flavor.
Sparkling Peach Mocktail
This sparkling peach mocktail is made with fresh peaches, honey, and thyme, perfect for warm weather! I love to have fresh fruit mocktails during the summer months because there always seems to be a surplus of really great fruit. It's a great non-alcoholic peach drink that is delicious and refreshing.
a peach milkshake with whipped cream and sliced peaches in the background text reads chick - fil - a - copyat peach milkshake
Chick-Fil-A Copycat Peach Milkshake
This Chick-fil-a copycat peach milkshake has just 4 ingredients and can be made any time of year using frozen peaches. Good-quality vanilla ice cream, vanilla extract, peaches, and milk combine for the best peach milkshake on a hot summer day. Fits a migraine elimination diet, gluten free, dairy free, and low sodium.
a white plate topped with salmon covered in pistachio and seasoning next to a fork
Easy Crusted Pepita Salmon
This easy crusted pepita salmon is fast, delicious, and healthy! Nuts can be a migraine trigger and finding a fish recipe that's not nut-crusted in some way is really challenging! Pepitas provide a perfect crunch to the buttery salmon and pair so well with dijon. You'll love this recipe
patriotic baked chicken kabobs with red, white and blue balloons
Patriotic Baked Chicken Kabobs
These patriotic baked chicken kabobs are perfect for the 4th of July, especially if you don't have a grill or you don't want to be outside in the heat. Marinated in garlic, oregano, and Dijon and paired with fresh peppers and shallots, they're an easy and healthy meal that everyone will enjoy!
Creamy Ricotta Chicken Bake
This creamy ricotta chicken bake is made with just 5 ingredients including creamy ricotta cheese, boneless chicken breasts, garlic and marinara sauce. Served with garlic bread and a simple side salad, it's an under 30 minute meal, perfect for those nights when you are too tired to cook. This recipe fits a migraine diet and is gluten free.
Here are the pantry essentials you are going to want to have on hand for the Heal Your Headache Migraine Diet. Starting an elimination diet can be difficult when you aren't sure what you can eat, so I have put together a list of some of my favorite migraine diet pantry staples. Larder, Diet Recipes, Pantry Essentials, Elimination Diet, Pantry Staples, Headache Diet, Migraine Diet, Pantry, Diet
Pantry Essentials For The Heal Your Headache Migraine Diet
Here are the pantry essentials you are going to want to have on hand for the Heal Your Headache Migraine Diet. Starting an elimination diet can be difficult when you aren't sure what you can eat, so I have put together a list of some of my favorite migraine diet pantry staples.
two bowls filled with fruit and ice cream on top of a white table next to stars
Strawberry Blueberry Crisp Perfect For The 4th Of July
This strawberry blueberry crisp is the perfect dessert for the 4th of July. It's literally a red white and blue dessert! Fresh strawberries and sweet blueberries are combined with a crunchy oatmeal and seed topping for a healthier crisp that can be made gluten free and dairy free. It's great for a summer cookout when berries are in season.
The Ultimate Watermelon Basil Salad
This ultimate watermelon basil salad is so full of flavor with fresh watermelon, basil, cucumbers, and feta. This easy to make salad has a perfect balance of sweet and salty. And not only are watermelon and cucumber hydrating, but watermelon contains natural electrolytes. This salad migraine diet friendly and packed with brain-friendly foods.
chicken and spinach wrap cut in half on a cutting board
Mediterranean Chicken Lavash Wrap
This easy Mediterranean Chicken Lavash Wrap is a quick healthy lunch. It is filled with grilled chicken, sun-dried tomatoes, feta and cream cheese, and spinach. Wrapped in lavash, a thin flatbread, for a quick lunch, these are toasted or air-fried to get a little bit crispy on the outside and soften the cheese.