Book cover for THE MIGRAINE RELIEF PLAN: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health

THE MIGRAINE RELIEF PLAN: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health

Stephanie Weaver

February 14, 2017
ISBN-13: 978-1572842090

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Stephanie Weaver, M.P.H. is an author, blogger, and certified wellness and health coach. She has a Master of Public Health in Nutrition Education from the University of Illinois. Her recipes have been featured in Cosmopolitan, Bon Appétit, Cooking Light, Parade, and more. She lives in San Diego.

THE MIGRAINE RELIEF PLAN: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health is an essential lifestyle guide to reducing headaches and other symptoms related to migraine, vertigo, and Meniere’s disease. Its “slow-approach” plan and more than 75 trigger-free recipes set readers up for success—even when they’re in pain.

In THE MIGRAINE RELIEF PLAN, certified health and wellness coach Stephanie Weaver outlines a new, step-by-step lifestyle approach to reducing migraine frequency and severity.

Using the latest research, her own migraine diagnosis, and extensive testing, Weaver has designed an accessible plan to help those living with migraine, headaches, or Meniere’s disease. Over the course of eight weeks, the plan gradually transitions readers into a healthier lifestyle, including key behaviors such as regular sleep, trigger-free eating, gentle exercise, and relaxation techniques. The book also collects resources—shopping lists, meal plans, symptom tracking charts, and kitchen-tested recipes for breakfast, lunch, snacks, and dinner—to provide readers with the tools they need to be successful.

THE MIGRAINE RELIEF PLAN encourages readers to eat within the guidelines while still helping them follow personal dietary choices, like vegan or Paleo, and navigate challenges, such as parties, work, and travel. A must-have resource for anyone who lives with head pain, this book will inspire you to rethink your attitude toward health and wellness.

Creamy Not-ella Carob Butter

Makes about 16 ounces (450g)

Prep time: 10–15 minutes Cooking time: 20–30 minutes Passive time: 15 minutes
Budget friendly: Moderate (hemp hearts tend to be pricey)

I created this recipe to give people an easy, luscious treat that still follows the Plan. While it doesn’t taste exactly like Nutella, it’s pretty darn close—even though I skipped the sugar, hazelnuts, chocolate, vegetable oil, soy lecithin, and milk powder. If you make up a jar of this, you’ll have it to spread on gluten-free toast or apples when you want a sweet snack. Perfect for stashing in your desk at work along with an apple. A huge hit with my recipe testers, who called it creamy, dreamy, and addictive.


  • 1 cup (230g) raw, unsalted sunflower seeds
  • 1 cup (160g) hemp hearts
  • Stevia to equal 8 teaspoons sugar
  • 1/2 cup (50g) carob powder
  • 1/4 cup (60mL) coconut oil

Preheat the oven to 300°F (150°C). Put the sunflower seeds on baking sheets lined with fresh parchment paper.

Toast the sunflower seeds for 10 minutes, then stir and return to the oven. Turn off the oven and toast the seeds another 5 to 10 minutes. You want them just golden brown but not dark brown or burnt. Taste a few if you aren’t sure.

Transfer the baking sheet to a wire rack and let the toasted seeds cool for 15 minutes.

Put the toasted seeds in a food processor fitted with the S-blade or a high-speed blender and blend into a fine powder, about 1 minute.

Add the hemp hearts and stevia and blend for about 4 more minutes, stopping every minute to scrape down the sides. Eventually it will form a ball and become nut butter. Use the tamper if you have a Vitamix.

In a separate bowl, blend the carob powder with the oil, then add the mixture to the nut butter. (If you add the carob powder and oil directly to a food processor, you will have a powdery carob explosion that is not fun to clean up.)

Continue blending until you get the smooth consistency you want.

Serve right away or transfer to a glass jar and store in the refrigerator. It will be spreadable when refrigerated, and just a little thicker than Nutella at room temperature. Eat within a month.

Cooks’ Note: If you cannot get hemp hearts, you can substitute sunflower seeds for them. I do not recommend using whole hemp seeds in this recipe.

Per 1-ounce serving: 5g protein, 9g carbohydrates, 11g fat, 3g saturated fat, 6mg sodium, 61mg potassium, 2g fiber

Spicy Kale and Swiss Chard Sauté

Makes 4 servings


Prep time: 15 minutes Cooking time: 20 minutes Passive time: N/A
Budget friendly: Very

I did not grow up eating greens. I had to learn how to cook them, and truthfully, it took a while for me to develop a taste for them as an adult. They’re incredibly nutritious, so I now try to make some once a day, and I rotate which types we eat to balance out the nutrients they provide. This recipe is a wonderful introduction to greens, as it combines two types of flavorful oils to complement the greens, while the seeds provide textural crunch and extra protein. Cooked greens combined with a healthy fat make the nutrients more bio-available, too. #winning

  • 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 (500g) Swiss chard, stems removed, thinly sliced, and reserved and leaves thinly sliced
  • 1 bunch (500g) kale, 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.

Cooks’ Note: After washing greens, I roll them up in a clean kitchen towel to absorb moisture. For the Swiss chard, stack the leaves, then cut off the stems using a deep V cut. Thinly slice the stems and set them aside separately. Thinly slice the green leaves. If you do not like spicy food, skip the jalapeño and the hot sesame oil. Wear gloves while handling the jalapeño. You can use all Swiss chard or all kale for this recipe if you prefer. Bunches of greens tend to weigh 16 ounces in the United States.

Per serving: 6g protein, 13g carbohydrates, 15g fat, 4g saturated fat, 108mg sodium, 607mg potassium, 4g fiber

These recipes may be reproduced with the following credit:

Recipes from THE MIGRAINE RELIEF PLAN: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health by Stephanie Weaver. (Agate; February 14, 2017; $19.95/paperback; ISBN: 978-1572842090).   

Contact: Jacqueline Jarik
847.475.4457, Ext. 4