This maple sesame glazed chicken recipe from Stephanie Weaver's new book, The Migraine Relief Plan, is paleo, gluten-free, and dairy-free. It's also free from any ingredients that are possible migraine triggers.
Photo ©2016 Laura Bashar
What does food have to do with migraines? Quite a bit actually, according to certified health and wellness coach Stephanie Weaver.
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Using the latest research, her own migraine diagnosis, and extensive testing, Stephanie has created a plan to help those living with migraines. This post includes affiliate links. You can read my full disclosure policy here.
And as she does on her blog Recipe Renovator, Stephanie developed healthy recipes to transition you to a migraine-friendly diet. There are simple recipes free of migraine triggers that fit with any eating style—paleo, vegan, dairy-free, egg-free, and grain-free.
The Migraine Relief Plan includes meal plans, approved food lists, tips for traveling and parties, how to eat at restaurants, and how to buy migraine-friendly ingredients.
It also addresses lifestyle changes to improve your headaches—including practical tips on detoxing your body and home to remove migraine triggers.
I had the opportunity to read an advance copy of The Migraine Relief Plan—and I learned a lot about the different types of headaches and how what you eat, your lifestyle, and your environment can impact them. If you're one of the 38 million people in the U.S. who suffers from migraines, this book is a must read.
The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health takes the very complex subject of migraines and creates an easy-to-understand primer and step-by-step action plan for fewer headaches.
***Stephanie is offering a free Migraine Travel Guide ebook if you pre-order The Migraine Relief Plan on Amazon before February 13th. Learn more here.***
Here's a sneak peek at a migraine-friendly recipe from the book.
This Asian-inspired glaze is close to teriyaki without being sticky-sweet.
- 1 bunch green onions
- 2 tablespoons white vinegar
- 2 tablespoons pure maple syrup
- 2 tablespoons toasted sesame oil
- 2 cloves garlic
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon ground ginger
- 2 pounds boneless, skinless chicken thighs (5–6 thighs)
- 1 tablespoon coconut oil
- 2 tablespoons dry toasted tan sesame seeds
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Remove the roots and tips from the green onions. Cut the white parts into chunks and put them in a blender. Slice the green parts thinly and set aside.
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To make the marinade, add the vinegar, maple syrup, toasted sesame oil, garlic, smoked paprika, garlic powder, and ginger to the blender and blend, along with the white parts of the onion, until smooth.
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Put the chicken in a large bowl. Pour marinade over chicken. Cover the bowl with plastic wrap and marinate in the refrigerator for at least 30 minutes and up to overnight.
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Heat the coconut oil in large nonstick lidded skillet set over medium heat until shimmering. Add the chicken pieces and cook for 5 minutes on each side, or until browned.
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Drizzle any remaining marinade from the bowl over the chicken and sprinkle the reserved sliced green onions, stirring to coat chicken. Then, partially cover the pan and reduce the heat to medium–low. Cook for 10 minutes, turn the chicken, and cook for 10 minutes more. Leave a small opening between the cover and the pan so some of the steam can escape.
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Remove lid from chicken pan to check chicken for doneness. Cook just until done, either by checking with a meat thermometer for 165°F (74°C), or by cutting open. Sprinkle sesame seeds over. Remove from the heat.
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Serve right away or store in the refrigerator for up to 3 days.
Use skinless chicken for this recipe, as this cooking method will not deliver crispy skin. If you’re not sure about sesame oil, start with 1 tablespoon, then taste.
Reprinted with permission from The Migraine Relief Plan, copyright 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc.
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