Migraine-free recipe tips for the Holidays

Migraine attacks are a part of most of our lives because we are genetically susceptible to them. We cannot change that. We cannot 'cure' them. We can try to avoid the things in our environment that trigger Migraine attacks however.

MSG, Glutamates, tyramine, artificial colors, additives, allergens, endocrine disrupting chemicals. The list of potential Migraine triggers in your Holiday dinner may astound you. Many triggers are hidden under aliases, or simply left off the label altogether. So, how can you make your holiday feast memorable without including a Migraine attack? Reducing stress and planning ahead are both important ways you've probably already considered to lessen the chance of a Migraine. Another is to control the diet triggers to which you're exposed, by cooking your own food. Remember, just because you cooked it doesn't mean that you're required to eat it. Know your personal triggers. If it's not safe, you may not want to take the chance.

Back in the days when I was a little more able-bodied and between home construction phases, I loved to cook for friends and family. We became known for our once a year, "dress-up", evening-long multi-course meals. This was our Christmas gift to friends and family, so we went all-out. One of our favorite Thanksgiving or Christmas meals may have an element or two that you might want to use for your own festivities whether they are casual or fancy. I'm a 'pinch and throw' cook myself, but I did find a few recipes available for online access that are simple and easy, yet similar to my normal recipe-less concoctions. I hope you enjoy them!

Hors d'ourves
Fresh veggies sprayed with msg-free italian salad dressing (recipe below)
Fresh fruit shish-kabobs on toothpicks

Salad
Mixed greens, tossed with fresh veggie slices and Italian dressing or Italian/Peanut dressing (recipes below)

Fresh or frozen fruit salad chunks
Cantaloupe, honeydew, watermelon, cherries, raspberries, blackberries, strawberries, blueberries, apples (dipped in lime or lemon juice for freshness, or added to pineapple chunks which will keep them from oxidizing), pineapple, kiwi, starfruit, (use your imagination). If you're having a bad day, serve what you can get in the frozen food aisle, and just a touch before they're defrosted for best results. Just open the bags and dump in a bowl. If I was feeling especially good, I might turn the melons into quick carvings or baskets to hold the fruit, or invite a girlfriend over to help carve it and share the contents with her family. Presentation makes the simplest meal fabulous.

Soup
Fresh cream of asparagus soup w/out cream. If you're worried about Marinated artichoke hearts as a trigger, fresh pureed artichoke hearts, or canned but plain hearts also work nicely. Other recipes using cream or milk can be found, but dairy can be a trigger for some Migraineurs, so use with caution.

Sorbet
Used to clean the palate between courses, a tablespoon or two for each person is sufficient. I serve these in the little plastic medicine cups you get in the hospital! Most stores carry sorbet or sherbet varieties with very little additives. Lemon or lime is the best, and you'll want to avoid carageenan and artificial colors and ingredients. Watch out if citrus is a Migraine trigger for you, you may prefer raspberry. This tiny, easy step adds so much to the presentation of even the simplest of meals.

Bread
Sally Lunn bread machine recipe. This recipe makes a very rich yet light European style bread. Tradition says that a young englishwoman named Sally Lunn sold this bread on the streets of Bath. To avoid a yeast trigger, make at least 24 hrs ahead of dinner. This bread contains other potential triggers for some sensitive individuals, so only consider it if you know breads are not an issue for you. This bread can be made into a high rising loaf, rolls, or dried and seasoned for use in stuffing or as croutons. This also makes a wonderful base bread for morning cinnamon rolls. Put together in your large bread machine (in this order) 1/4 c milk, 1/2 c water, 7 Tbsp water, 3 eggs, 1 1/2 tsp salt, 1/4 c sugar, 3 c bread flour, 2 tsp yeast. We lightly bake the loaf with excellent results.

Meat
Crown Roast of Pork- ordered from your butcher, tied. This is basically pork chops that haven't been separated, and not an expensive piece of meat. Season with garlic, pepper to taste. Roast in the oven at 300 until internal temp is 140 degrees. Rest for 15 minutes. Present with strings removed and frilly chachkas added, on a plate of garnished Romaine or Arugala and slice at the table. Fill with rice or stuffing if desired. Very easy to make, very impressive to see.

Long grain and wild rice
Simmer in chicken/turkey stock instead of water, with thin leeks, and sauteed celery and a few slivers of green and red bell peppers. A few sauteed mushrooms can be added before serving, but these contain glutamates, so easy does it. If you want to really ramp it up with smoky goodness your guests will remember, a little black truffle infused olive oil adds a serving of Omega 3's which may be helpful for Migraineurs and goes a very long way.

Glazed baby carrots
This can also be used for snap peas, or carrots and snap peas. Steam them until just a hint of crispness remains, then toss in a medium temperature pan with a couple Tablespoons of brown sugar or turbinado sugar dissolved in an equal amount of butter, and coat. Maple syrup can also be used, and you can add a sprinkle of orange juice or zest if you like. Let them soak just a minute for added flavor and serve garnished with parsley, oranges, sugared ginger or whatever trips your trigger. Again, very simple, but a crowd pleaser. Be careful not to let them get overdone and soft.

Steamed broccoli
Steamed gently, served un-seasoned. Or try this tasty recipe for Lemon Garlic Broccoli
While some seem to be able to use garlic frequently, it may cause trouble with some Migraineurs, so take care not to overdo.

Potato
Here is a pretty good recipe for Dairy free mashed potatoes. Make your own frozen stock days or weeks ahead of time for MSG-free goodness. Add a little rosemary or a scant touch of earthy black truffle infused oil if you want to really make an impression. Plain is good for us Migraineurs, however I've found I tolerate the earthiness of truffles with no ill affects, and some people claim Rosemary is good for Migraine and headaches.

Gravy
If this is a "must have" for your family, you can avoid wheat, milk and corn triggers with wheat free/corn free gravy using powdered tapioca flower as thickener, or xanthan gum powder. Both are available at most health foods stores. Using water or stock in place of milk further reduces triggers.

Dessert- Gingerbred cookies - ready in only an hour! Easy to bake. Children love to help you make them and decorate them. Ginger has many uses, but to Migraineurs there are many therapeutic reasons you'll want to consider including it in your celebration.


_________________________MORE RECIPES_____________________________________


Italian salad dressing- This is an easy recipe that can be made days or weeks ahead of time. If you want to use it as a spray to lower the calories or potential Migraine triggers your ingredients may contain, make and store it about a week in advance. Then strain and put in a new spray bottle set almost to stream, and enjoy!

Italian/Peanut dressing- finely crush a small hand full of honey roasted peanuts in a ziploc bag and pour into a bowl of Italian Dressing. Stir and set briefly before serving on the side or over tossed salad or veggies. For an interesting twist, add a tiny touch of fruit like raspberries, fruit juice or flavored jam. Peanuts may be a Migraine spoiler for some, so know your triggers and use sparingly.

Make your own chicken/turkey stock- To further reduce glutamates, substitute scrubbed leeks for the onion which may trigger Migraines in some people, and leave out the giblets. Additionally, I always sautee the celery (and onions if I'm using them) until they're clear or just beginning to carmelize a soft brown color before adding it to the mix. For the richest tasting stock, I simmer lightly for a full day, adding water as necessary. Strain, then remove the fat layer with a baster. This stock can be frozen and stored indefinitely. It's uses are endless. For added goodness, take some of the cooked chicken/turkey and veggies and puree them. Add them back into the stock before using or storing and triple its taste value, texture and color. Smile- your hubby and kids will never know they're eating vegetables. To make soup, just add chicken/turkey chunks and some veggies and your choice of noodle or rice. In 20 minutes or less, you've got hearty comfort food ready to eat.

Wondering what to do with your leftover turkey? First, be sure it was fresh, not injected, and was not cooked with anything that will trigger a Migraine for you. Strip off the meat and use the chicken stock recipe above, substituting the bones and cooked turkey meat and skin for the chicken. Be sure to cook gently, then strain for best results. A large turkey can make many servings of stock which can be frozen and used later in different dishes, so there's no need to suffer thru endless meals of bird following its initial presentation. The same recipe can be used to make pork stock, beef stock, etc.


For more information, visit these pages:

WEGO Health Migraine Diet page
WEGO Health Migraine Trigger page
Triggers: The block theory
Planning your holiday meal- keep those Migraines in mind
Vacationing with Migraine- printable tips
Vacationing with Migraine- details
Migraine breakthrough
Msg truth site. Good avoidance list and chart
Msg truth- allowed foods

This post has been chosen for inclusion in the Headache and Migraine Disease Blog Carnival

LINK: http://somebodyhealme.dianalee.net/2008/12/happier-holidays-december-2008-headache.html

Happier Holidays: December 20808 Headache Blog Carnival

Generally speaking, a blog carnival is a collection of links to a variety of a blogs on a central topic. The Headache & Migraine Disease Blog Carnival has been created to provide both headache and migraine disease patients and people who blog about headache disorders with unique opportunities to share ideas on topics of particular interest and importance to us. Visit the link to this month's carnival for a collection of informative entries on how to maximize your enjoyment of the holiday season.

Thank you Diana at Somebody Heal Me!