This seriously addictive Spicy Kale and Swiss Chard Saute is just one of the 75+ delicious recipes featured in The Migraine Relief Plan~An 8-week comprehensive migraine diet plan and lifestyle plan to help you transition to fewer headaches, and optimal health.

Seriously addictive greens! Spicy Kale and Swiss Chard Saute | Healthy recipes, gluten free, vegan, paleo, low FODMAP option Disclosure: I was given a free copy of The Migraine Relief Plan to review. I was not compensated to write this post, and, as always, my thoughts and opinions are 100% my own. I enjoying sharing books and products with you that I personally use or recommend to my clients, and that I think you will enjoy as well. This post contains affiliate links. Thank you for your support of The Spicy RD Blog.

I remember my first migraine attack, in my early 20s, as it was almost yesterday. Only at that time, I had no idea what I was experiencing was the first of many migraines to come. I was on a ferry in Seattle with my friend, and saw a strange shimmery, squiggly light that started in front of my right eye, then slowly, over the course of 20 minutes, made it’s way across my visual field to my left eye.

The strange thing was that I didn’t get a headache at that time, so I had no clue what I was experiencing was a classic migraine with aura. Over the course of MANY years {and many headaches!}, I have slowly figured out what most of my own migraine triggers are {hormonal changes, weather shifts or changes in barometric pressure, altitude changes, the time period AFTER a stressful event, red wine & other alcoholic beverages, aspartame, and, not getting my coffee 1st thing in the morning!!!}, but, oh, how I wish I had a copy of The Migraine Relief Plan when I was trying to figure things out!

Migraine Diet Plan & Lifestyle Plan

Written by my friend Stephanie Weaver, MPH, CWHC, food blogger at Recipe Renovator, and a fellow migraineur, The Migraine Relief Plan was created, after extensive research, into ONE comprehensive migraine diet plan that combines two diets-a low sodium diet along with a low-tyramine diet. Having been a recipe tester for Stephanie’s book, I was thrilled to receive a copy of The Migraine Relief Plan to share with all of you!

The Migraine Relief Plan by Stephanie Weaver, MPH, combines a comprehensive migraine diet plan along with a lifestyle plan to help transition migraine sufferers to fewer headaches and optimal health. | Book review by EA Stewart @thespicyrd Above photo: Recipe photography copyright by Laura Bashar

How the Migraine Relief Plan Can Help You

It’s Easy To Follow

Not only is The Migraine Relief Plan a truly COMPREHENSIVE migraine diet plan and lifestyle plan, it’s laid out in an easy-to-follow, step-by-step method. When your health {and your life} have been knocked upside down, it’s wonderful to have a diet that’s been all laid out for you. Thank you Stephanie!!!

You Can Ease into the Diet Gradually

You’ll begin slowly with a pre-diet phase where you track your symptoms and prep your kitchen with migraine friendly foods. Not only does this prep work get you ready for the elimination diet plan itself, it also helps you “clean up” your diet from highly processed foods, which on its own, helps get you on the pathway to optimal health.

You Still Get to Eat DELICIOUS Food!

I can tell you first hand, that all of the recipes I have tried from The Migraine Relief Plan have been spot on! And, although they are all low in sodium, Stephanie has used her culinary wizardry, along with extensive use of herbs and spices, to create recipes that are nourishing AND delicious. You also get food lists, cooking tips and substitutions, and a 14-day meal plan to help you achieve success on the migraine diet plan.

{Hopefully} You Will Find You are Able to Eat Some of Your Favorite Foods

Lastly, after the elimination portion of the diet, Stephanie provides you with a reintroduction diet plan to help you figure out what your own personal migraine trigger foods are. Plus, she gives you tips for detoxing your household, getting on a regular sleep schedule, and de-stressing your life. It truly is a holistic approach to help you reduce your migraine headaches, and optimize your health!

As an integrative dietitian, I sometimes do MRT food sensitivity testing {mentioned briefly in The Migraine Relief Plan} with my clients, or recommend a trial of supplementation {i.e. magnesium, Co-Q 10, riboflavin, etc.}, but I know that just as there is no “one size fits all migraine”, there’s also no “on size fits all migraine diet plan” so I’m excited to be able to utilize Stephanie’s book as another “tool” in my “food as medicine” treatment box!

Buy the Book!–> Amazon: The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC

Seriously addictive greens! Spicy Kale and Swiss Chard Saute | Healthy recipes, gluten free, vegan, paleo, low FODMAP option

Recipe Notes & Serving Suggestions

  • My neighborhood grocery store did not have dark sesame oil or spicy sesame oil, so I used the “regular” sesame oil I already had in my pantry, and the flavor was still delicious.
  • Also, I didn’t have sunflower seeds, so I doubled up on magnesium rich pumpkin seeds-yum!
  • I enjoy spicy food, so I did add the jalapeno, but only 1/2. It still gave the greens a delicious kick!
  • Serving: This Spicy Kale and Swiss Chard Saute is fabulous on it’s own, but it would also be a delicious side dish with grilled chicken and mashed potatoes, on top of polenta, in a Buddah Bowl with rice, beans, and sweet potatoes, or even for breakfast on top of avocado toast-yum!
Seriously addictive greens! Spicy Kale and Swiss Chard Saute | Healthy recipes, gluten free, vegan, paleo, low FODMAP option

Spicy Kale & Swiss Chard Saute

Seriously addictive greens! Make a big batch of the Spicy Kale and Swiss Chard Saute to enjoy as a healthy and delicious side dish or even as a vegetarian/vegan entree. Although it's low in sodium, it's packed with flavor from the garlic, jalapeno, and sesame oil-you won't miss the salt at all!
4.78 from 9 votes
Print Recipe Pin Recipe
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings


  • 1 tablespoon extra virgin coconut oil, or ghee
  • 1 bunch green onions, thinly sliced
  • 3 cloves garlic, minced
  • 1 jalapeño, thinly sliced (optional)
  • 1 bunch Swiss Chard, 500g, stems & leaves removed, thinly sliced
  • 1 bunch Kale, 500g, stems and leaves thinly sliced
  • 1 tablespoon hot sesame oil
  • 1 tablespoon dark toasted sesame oil
  • 1 tablespoon raw sunflower seeds
  • 1 tablespoon raw pumpkin seeds
  • 1 tablespoon raw sesame seeds


  • In a large frying pan or sauté pan set over medium–high heat, melt the coconut oil. Add the onions, garlic, and jalapeño, if using, and sauté for 5 minutes, or until golden.
  • Add the chard stems and cook for another 3 to 4 minutes. Add the rest of the chard and the kale. Cover the pan with a lid to help the greens wilt, about 5 minutes. Once they have wilted a bit, add the hot and dark toasted sesame oils, stirring to coat.
  • Add the sunflower, pumpkin, and sesame seeds and continue to sauté, uncovered, for 10 minutes, or until cooked through.


Low FODMAP option: 1. Using only the green tops of the green onions. 2. Omit the garlic cloves and adding garlic oil, to taste, instead.


Calories: 146kcal | Carbohydrates: 4g | Protein: 2g | Fat: 14g | Saturated Fat: 4g | Sodium: 32mg | Potassium: 170mg | Vitamin A: 2225IU | Vitamin C: 26.2mg | Calcium: 51mg | Iron: 1.1mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Side Dish
Cuisine American, Gluten Free, Low FODMAP Option, Mediterranean, Vegan
Keyword sauteed kale, swiss chard recipes
Add to Recipe Collection
Like this recipe?Sign up for my newsletter & get new recipes and nutrition tips delivered straight to your inbox. SIGN UP!

 Let’s chat!

Do you get migraines? If so, do you know what your {food and non-food} triggers are? What would you serve this Spicy Kale and Swiss Chard Saute with???

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


  1. what a horrible place to have your first migrane (not that there’s a good place) but I love being on the sound in Seattle!!! so gorgeous. And this looks delish, gotta try it

  2. Jessica @ Nutritioulicious says:

    Thanks for sharing this book and your great review. As a migraine sufferer myself, its so important to be aware of what foods affect you and worsen symptoms.

    1. The Spicy RD says:

      Sorry to hear you are part of the “migraine crew” too Jessica 🙁 But, yes, it’s so good to know what your triggers are, both food, and non-food, so you can keep your migraines to a minimum 🙂