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How food can help tackle your migraines

“The Migraine Cuisine” provides recipes to help start your migraine-free journey

In February 2019, Laura Bloom had a concussion. After that, the migraines started and continued to get worse. After numerous hospital visits, speaking with neurologists and trying various medications, Laura started doing her own research and stumbled upon specific foods being migraine triggers. She was shocked to learn that one small bite of the wrong food can trigger a migraine.

She began food testing and food journaling to see how her body reacted to each meal. Eventually, she found her ideal recipes: the ones that make her feel good, happy, energized, and migraine-free. And that is how “The Migraine Cuisine” came to life!

Laura has shared one of her favorite recipes – “Geen Migraine-Friendly Shakshuka” – in the hopes it too will help you reduce the frequency and intensity of your migraines. You can get your copy on Amazon and start cooking now!

Green Migraine-Friendly Shakshuka

Cooking time: 35 minutes
Recipe is for 4 persons

This quick and easy migraine-friendly lentil dish will keep you cozy during the fall days. Even though it does not take long to cook it, nor requires any unique ingredients, it will surely impress your guests at your next dinner party.

Ingredient List:

  • 1 onion
  • 2 green bell peppers
  • 1 yellow pepper
  • 400 g fresh spinach
  • 250 g uncooked brown lentils
  • 100 g mascarpone
  • 3 tsp ground cumin
  • 4 eggs
  • 3 tbsp olive oil
  • 4 nectarines
  • 1-2 tsp brown sugar
  • salt
  • optional: 100 g feta

Cooking Instructions:

  • Wash the bell peppers and spinach. Rip the spinach into smaller pieces. Cut the bell peppers into small cubes and the nectarines into slices.
  • Cut the onion into small pieces.
  • Rinse the uncooked lentils. Add them to a pot with a pinch of salt.
  • Fill the pot with water until the lentils are covered. Bring it to a boil on full heat and let it simmer uncovered for 10-15 minutes on low heat. After, take them off the heat and pass them through a sieve. Important: keep the liquid from the lentils in a separate bowl, do not throw it away – you will need it later on!
  • Heat up 1 tbsp of olive oil in a pan on medium heat. Add the nectarines and fry them from both sides (each side for about 30 seconds – 1 minute). Then, sprinkle 1-2 tsp brown sugar on top and leave on medium heat until they are caramelized.
  • Put the liquid from the lentils, 200 g spinach, and the mascarpone into a mixer. Mix until you have a smooth sauce. You want this sauce to be as liquid as jam. If it is too thick add some water and mix again.
  • Heat up 2 tbsp of olive oil in a pan on full heat. Add the bell pepper, ground cumin, and onion for 2 minutes.
  • Next, add the lentils, the mascarpone sauce, and the remaining spinach into the pan and stir well. Put a lid on the pan and leave for 5-10 minutes on medium heat.
  • Serve the shakshuka on a plate and add the caramelized nectarines on top. Optional: Crumble feta on top if it is not a trigger for you.


Disclaimer: All rights reserved. The content and photos of this recipe belong to the author. The author provided permission for publication on IIH-Hub. The author and publisher carefully reviewed this recipe. Nonetheless, no responsibility nor liability is taken for any recipe you try. How you decide to use this recipe is your responsibility, meaning that the author nor the publisher claim no responsibility for your decisions. The author nor the publisher are not certified nutritionists, healthcare practitioners, or similar. Information is not intended nor promised to treat, cure, or prevent any disease. All recipes are solely based on the authors’ personal opinions and experiences and should not be interpreted as an attempt to offer a medical opinion. The book or any linked print and online channels, the author, and the publisher in no way provide any warranty, express or implied, towards the content, originality, quality, safety, efficacy, and value of the recipes provided in this book.

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