Gluten and Dairy Free Recipe Index: Migraine-Secure Mind Meals

Able to make good meals decisions simpler on robust days? This gluten and dairy free recipe index consists of 50+ brain-nourishing meals and snacks, plus a easy meal planning template that can assist you manage your week.

Gluten and dairy free recipe index & menu planner template

As somebody who’s navigated life with migraine for over 20 years, I perceive how essential your meals decisions are. By my coaching in Conventional Chinese language Medication (TCM) and years of medical expertise, I’ve developed these recipes to particularly help your mind well being and assist forestall migraine assaults.

Gluten and Dairy Free Recipe Fast Record

Understanding the Migraine-Weight-reduction plan Connection

Once I first began experiencing migraine assaults, I felt overwhelmed by conflicting dietary recommendation. By my TCM coaching and private expertise, I’ve found that eradicating gluten and dairy can considerably impression mind well being and migraine frequency. Here is why:

Why Gluten Free?

• Reduces irritation within the nervous system

• Helps keep steady blood sugar ranges

• Improves intestine well being, which immediately impacts mind operate

• Eliminates a standard migraine set off

Why Dairy Free?

• Prevents inflammatory responses

• Eliminates tyramine, a identified set off

• Helps higher digestive well being

Strategic Morning Gasoline

Beginning your day with brain-supporting vitamins can set the muse for higher migraine administration. Every breakfast possibility is designed to:

• Help neurotransmitter operate

Breakfast Recipes

Get the most effective gluten and dairy free snacks

Mind-Pleasant Snacks

Having the correct snacks available may also help forestall the blood sugar drops that usually precede migraine assaults. Listed below are my tried-and-tested choices that I like to recommend to all my shoppers.

Apple slices with nut paste and cinnamon

Coconut yogurt and activated walnuts

Coconut yogurt, flaxseed, chia seeds, kiwi fruit and blueberries

Flatbread, banana slices and cinnamon

Energizing Lunches & Dinners

Once you’re residing with migraine, sustaining steady blood sugar is essential. These meals are designed to offer sustained vitality with out triggering an assault.

As we speak’s lunch is Salmon Avocado Cup, a fast, wholesome lunch that is gluten-free and dairy-free.

Anti-Inflammatory Salmon Avocado Cups

Prep Time: quarter-hour | Cook dinner Time: None | Issue: Simple

That is certainly one of my favourite fast meals throughout a busy day. The omega-3 fatty acids in salmon mixed with wholesome fat from avocado present glorious mind help.

Substances:

• 1 small can wild-caught pink salmon (with bones)
• 1-2 teaspoons to 1 tablespoon mayonnaise
• 1/2 teaspoon apple cider vinegar
• 1/4 teaspoon dried oregano
• 1 ripe avocado
• Salt and pepper to style (non-obligatory)

Directions:

1. Drain the canned salmon, preserving the bones for added calcium and vitamin.
2. In a bowl, mix salmon, mayonnaise, apple cider vinegar, and oregano.
3. Mash collectively till effectively mixed.
4. Reduce avocado in half lengthwise and take away pit.
5. Fill every avocado half with the salmon combination.
6. Season with salt and pepper if desired.

Suggestions:

• Select an avocado that yields barely to mild strain for excellent ripeness.
• Squeeze a little bit of lemon juice on the avocado to forestall browning if not consuming instantly.
• Double the recipe for 2 servings or save half the salmon combination for later.

Prepared in 5 minutes. Good for a protein-rich lunch or satisfying snack.

Dinner Recipes

Roast hen (with fennel and lime), roast carrots and boiled child potatoes

Within the oven

Small serving

Bigger serving. Just like the blissful hen plates?

Season your hen with a splash of olive oil and salt. Roast at 375°F (190°C) for about 1.5 hours, kind of relying on the scale.

Reduce and put together greens: a small-medium fennel and some carrots. Juice some lime over the fennel (1-2 tablespoons ought to do), toss with olive oil and sea salt. Put different greens in a bowl so as to add olive oil and sea salt and roast within the final 30-40 minutes.

In the meantime, if child potatoes are usually not a set off for you – boil them for 15-20 minutes till fork-tender.

For a lighter meal, swap the carrots for steamed zucchini or broccoli.

Hen

Beef

Fish

Vegetarian

Therapeutic Broths & Staples

Having these fundamentals available makes it simpler to take care of your dietary wants throughout a migraine assault.

Therapeutic Drinks

Correct hydration is essential for stopping migraine assaults. These drinks transcend easy hydration to offer therapeutic advantages to your mind.

Electrolyte-Balanced Coconut Water Mix

My each day go-to drink for optimum hydration:

• 8 oz coconut water
• 6 oz filtered water
• 1/8-1/4 tsp sea salt

Why It Works:

• Supplies pure electrolytes

• Helps correct nerve operate

• Helps keep blood quantity

Therapeutic Teas & Tonics

You in all probability know by now that I imagine meals is medication. I might wish to suggest these extremely useful natural teas and scorching drink that can assist you begin your day. 

1. Tulsi tea – additionally known as Holy Basil tea. Should you discover this too stimulating, don’t drink it previous 2:00 PM.

2. Burdock tea. This tea is fabulous for a variety of issues, however I prefer it finest at 10:30 AM within the morning to assist provoke a bowel motion. Constipation is frequent with migraine. 

3. Ginger tea. Here is the recipe:

4. Turmeric Latte. There are numerous well being advantages of turmeric. It aids despair, complications, irritable bowel syndrome, and far more. It’s a relative of ginger, and the anti-inflammatory properties assist to calm us down. Turmeric can be a superb supply of phosphorus which is important for wholesome bones, enamel and even our DNA.

5. I additionally drink the coconut water, water and salt (recipe above) scorching if I desire a warming decide me up.

For particular events:

Meal Planning for Success

I’ve realized that preparation is essential to sustaining a trigger-free weight loss program. Here is my system for staying on observe:

Weekly Prep Information

1. Sunday: Make broths and prep breakfast elements
2. Wednesday: Mid-week refresh of lower greens and proteins
3. Day by day: Morning hydration routine with coconut water mix

>> Obtain the Primary Meal Planner Right here

Particular Issues

Throughout an Assault

Once you’re experiencing a migraine assault, you want easy-to-prepare, nourishing choices. I hold these things prepared:

• Frozen bone broth parts

• Pre-portioned smoothie elements

• Fast-assembly protein snacks

Seasonal Diversifications

Your physique’s wants change with the seasons. Here is how I alter my recipes:

• Summer time: Deal with cooling, hydrating meals

• Winter: Emphasize warming, nourishing broths

• Spring/Fall: Transitional recipes that help physique adaptation

Your Subsequent Steps

1. Obtain my free meal planning template >> Primary Meal Planner
2. Attempt one new gluten and dairy free recipe every week.
3. Observe your responses within the meals journal.
4. Be a part of our supportive neighborhood

Keep in mind, each individual residing with migraine has distinctive triggers and secure meals. Use these recipes as a place to begin and alter them to your wants. I am right here to help you to find your path to raised well being by way of nourishing, brain-supporting meals.