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 and lifestyle plan to help you transition to fewer headaches and optimal health. Get the recipe and learn more about the book!
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 enjoy sharing books and products that I use or recommend to my clients that I think you will enjoy. This post contains affiliate links. I appreciate your support of The Spicy RD Blog.
My First Migraine Attack
I remember my first migraine attack, in my early 20s, as if it were yesterday. At that time, I had no idea that what I was experiencing was the first of many migraines to come. On a ferry in Seattle with my friend, I saw a strange shimmery, squiggly light that started in front of my right eye. Over 20 minutes later, it crossed 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 MANY years and many migraines later, I have slowly figured out what most of my migraine triggers are: hormone shifts, weather, post-stressful events, wine, alcohol in general, aspartame, and, the worst, not drinking coffee first thing in the morning.
Oh, how I wish I’d had a copy of The Migraine Relief Plan while trying to figure things out!
The Migraine Relief Plan
Written by my friend Stephanie Weaver, MPH, CWHC, 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 and a low-tyramine diet.
As 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!
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 and lifestyle plan, but it’s also 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. This prep work not only prepares you for the elimination diet plan itself, but 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 firsthand that all the recipes I have tried from The Migraine Relief Plan have been spot on! Although they are all low in sodium, Stephanie has used her culinary wizardry and extensive use of herbs and spices to create nourishing AND delicious recipes.
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.
Reintroduce Your Favorite Foods
Lastly, after the elimination portion of the diet, Stephanie provides you with a reintroduction diet plan to help you figure out your migraine trigger foods. Plus, she gives tips for detoxing your household, getting on a regular sleep schedule, and de-stressing your life. It is a holistic approach to helping you reduce your migraine headaches and optimize your health!
Buy the Book! The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC
Spicy Kale & Swiss Chard Saute
Now, it’s time to make this “seriously addictive” Spicy Kale and Swiss Chard Saute from The Migraine Relief Plan! I know you’ll love the recipe!
Spicy Kale & Swiss Chard Saute
Ingredients
- 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
Instructions
- 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.
Notes
- Swap regular sesame oil if you don’t have dark sesame oil.
- No sunflower seeds? Double up on magnesium-rich pumpkin seeds.
- Start with 1/2 jalapeno and adjust from there.
- Low-FODMAP option: 1. Use only the green tops of the green onions. 2. Omit the garlic cloves and add garlic oil to taste instead.
