The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health
In The Migraine Relief Plan, certified health and wellness coach Stephanie Weaver outlines a new, step-by-step lifestyle approach to reducing migraine frequency and severity.
Using the latest research, her own migraine diagnosis, and extensive testing, Weaver has designed an accessible plan to help those living with migraine, headaches, or Meniere’s disease. Over the course of eight weeks, the plan gradually transitions readers into a healthier lifestyle, including key behaviors such as regular sleep, trigger-free eating, gentle exercise, and relaxation techniques. The book also collects resources—shopping lists, meal plans, symptom tracking charts, and kitchen-tested recipes for breakfast, lunch, snacks, and dinner—to provide readers with the tools they need to be successful.
The Migraine Relief Plan encourages readers to eat within the guidelines while still helping them follow personal dietary choices, like vegan or Paleo, and navigate challenges, such as parties, work, and travel. A must-have resource for anyone who lives with head pain, this book will inspire you to rethink your attitude toward health and wellness.
Here’s a very delicious recipe from The Migraine Relief Plan
PASTA WITH VODKA CHICKPEA SAUCE
Makes 8 servings
Prep time: 10–15 minutes
Cooking time: 25 minutes
Passive time: N/A
Budget friendly: Very
Per serving: 20g protein, 79g carbohydrates, 10g fat, 3g saturated fat, 33mg sodium, 651mg potassium, 9g fiber
The original recipe, sans vodka, came from my roommate Colleen years ago, who regularly cooked out of Jane Brody’s Good Food Book. I’ve adapted it over the years, adding vodka to this version and replacing the regular onion with shallots. The chickpeas create a creamy sauce for pasta even without dairy, and the rosemary adds an herbal, Tuscan note to the sauce.
2 (15-ounce [425-g]) cans no-salt-added chickpeas, drained and rinsed, divided
2 large shallots
2 tablespoons organic extra virgin olive or coconut oil
4 cloves garlic, minced
1 (16-ounce [450-g]) no-salt-added chopped tomatoes
½ cup (125mL) vodka
½ cup (125mL) filtered water
1 tablespoon minced fresh rosemary, or ½ teaspoon dried rosemary
1 cup (250mL) cream, half-and-half, or coconut milk
1 teaspoon freshly ground black pepper, plus more to taste
1 clove garlic, smashed
16 ounces (450g) gluten-free pasta, preferably spaghetti
Organic extra virgin olive oil, for drizzling
1 sprig fresh rosemary, for garnish (optional)
1. In a blender or food processor, purée 1 can of the chickpeas with enough filtered water to make a smooth, pourable purée. Slice shallots in half, then thinly slice. Set the chickpea purée and the shallots aside.
2. Heat the oil in a large saucepan set over medium heat until it shimmers. Add the shallots and sauté for 5 minutes, then add the minced garlic. Continue sautéing just until the garlic begins to brown.
3. Add the tomatoes and their liquid, vodka, filtered water, rosemary, chickpea purée, and remaining can of chickpeas to the saucepan. Cook, stirring often, for about 15 minutes or until the mixture has thickened. Add the cream and black pepper and heat through. Leave on low until ready to serve.
4. While the sauce is cooking, set a large pot of filtered water over high heat and add the smashed garlic. When the water comes to a rolling boil, add the pasta. (I add a splash of olive oil when cooking gluten-free pasta, which makes it less starchy.)
5. Before draining the pasta, reserve ½ cup of pasta water. Add ¼ cup of the pasta water to the sauce and stir. Add more if it is still too thick to be a pourable sauce.
6. Drain the pasta when it is al dente, rinsing briefly with cool water. Drizzle with a little olive oil and toss. This greatly improves the texture of gluten-free pasta.
7. Toss the hot cooked pasta with the sauce in the saucepan. Garnish with the sprig of fresh rosemary, if using, a drizzle of the olive oil, and additional black pepper.
COOKS’ NOTE: If you’d like to use this recipe with dried chickpeas, start with 10 ounces (285g) of dried chickpeas, and use the cooking instructions [for the Provençal Chickpea Salad]. Vodka is one of the two alcoholic beverages (along with white wine) that’s allowed in small quantities on the Plan. Most of the alcohol will cook off in this preparation, leaving the subtle vodka flavoring. For a grain-free option, serve the sauce over zucchini ribbons or cooked spaghetti squash strands.
Reprinted with permission from The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC, Agate Surrey, 2017
All About Stephanie
Stephanie Weaver, MPH, CWHC, is an author, blogger, and certified wellness and health coach. Her recipes have been featured in Cosmopolitan, Bon Appetit, Cooking Light, Parade, and more. She lives in San Diego, CA.
Where To Find Stephanie