Cookbook cover of The Migraine Relief Plan Cookbook

THE MIGRAINE RELIEF PLAN COOKBOOK: More Than 100 Anti-Inflammatory Recipes for Managing Headaches and Living a Healthier Life

Stephanie Weaver MPH

July 12, 2022
ISBN-13: 978-1572843110

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Stephanie Weaver, MPH is a writer, speaking coach, and recipe developer based in San Diego, CA. She has a Master of Public Health in Nutrition Education from the University of Illinois. She is an expert at changing diet for health reasons, and her books provide creative solutions to nutrition and lifestyle change for people living with migraine disease. She’s the host of The Blue and Yellow Kitchen and The Resilience Series both on Facebook Watch and IGTV, and her recipes have been featured in CosmopolitanBon AppetitCooking LightParade, and more.

Following the publication of her first book, The Migraine Relief Plan, a step-by-step plan to achieve a healthier lifestyle for those who suffer severe migraines and chronic illnesses, and those who care for them, Stephanie Weaver received a flood of requests from readers seeking more recipes. She spent the next few years expanding her research, meticulously testing new recipes, and interviewing a wide range of health professionals, advocates, patients, and caregivers. The result is The Migraine Relief Plan Cookbook, an essential guide to healthier eating and mindful living, which aims to help readers mitigate the symptoms of severe migraines, headaches, and other chronic illnesses. It also features a foreword by nutrition scholar Margaret Slavin, PhD, RDN, and neurology professor Dawn C. Buse, PhD.

The 100 delicious, plan-friendly recipes of The Migraine Relief Plan Cookbook include foods for every meal of the day, plus snacks, drinks, sauces, and condiments, as well as serving suggestions and a chapter on preparing healthy, wholesome meals from leftovers. This robust selection of recipes, enhanced with Weaver’s favorite preparation tips and personal insights, empowers readers to create beautiful meals that support their health. Her insightful interviews with health professionals, advocates, and patients provide tips for ongoing self-care, pain management, and building resilience. This book will help readers benefit from a holistic approach to battling migraines and chronic pain. The Migraine Relief Plan Cookbook arms readers with the recipes, research, professional insight, and lifestyle tips necessary to face their symptoms head-on.

Blueberry Muffins

Makes 12 generously sized muffins

Prep time: 15 minutes          Cooking time: 25–28 minutes

Passive time: 15 minutes for cooling       Budget friendly: Very

This recipe was inspired by a favorite podcast, The Satellite Sisters. The hosts are real-life sisters whose mother, Edna Dolan, made blueberry muffins every Fourth of July from a recipe she adapted from the New York Times. Bursting with fresh or frozen blueberries, they make a terrific snack plain or slathered with butter, served with your favorite cup of tea.

  • 1¾ cups (260g) gluten-free flour such as Bob’s Red Mill 1-to-1 Baking Flour or similar, sifted
  • 1 tablespoon regular or sodium-free baking powder
  • ¼ cup plus 2 tablespoons (60g) coconut sugar, plus more for sprinkling
  • Stevia to equal 3 teaspoons sugar
  • 3 eggs
  • ½ cup (118mL) whole, hemp, or coconut milk
  • ¼ cup (59mL) olive oil or 4 tablespoons melted butter
  • 2½ cups (375g) blueberries, fresh or frozen


Preheat oven to 425ºF (220ºC). Line muffin tins with 12 paper liners or place silicone muffin liners on a baking sheet.

In a medium bowl, whisk the flour, baking powder, sugar, and Stevia together until well combined.

In a large bowl, beat the eggs with a hand or stand mixer fitted with the paddle attachment for three minutes until thick and creamy. Stir in the milk and olive oil, then stir in the flour mixture until just combined. Do not overmix.

Carefully fold in the berries.

Distribute the batter evenly in the lined muffin tins.

Sprinkle lightly with additional coconut sugar.

Place the muffin tins on the middle rack of the oven.

Bake for 25 to 28 minutes, or until the muffins are golden brown and tops are cracked.

Remove muffins from the tins and cool on wire racks.

Cook’s Note: Sift or fluff the flour before measuring. I get the best baking results from Bob’s Red Mill Gluten-Free 1-to-1 Baking Flour. If the blend you buy does not include xanthan gum or psyllium husk powder, whisk 2 teaspoons xanthan gum or psyllium husk powder into the dry ingredients in Step 2. Organic cane sugar can be substituted for the coconut sugar. Very large blueberries will produce delicious but unevenly shaped muffins.

If buttermilk is not a trigger for you, use it in place of the milk for incredible results.

Per serving (with olive oil, hemp milk, and sodium-free baking powder): 3g protein, 28g carbohydrates, 6g fat, 1g saturated fat, 29mg sodium, 41mg potassium, 1g fiber

Carrot-Ginger Soup

Makes 8 servings

Prep time: 30 minutes       Cooking time: 40 minutes (stovetop), 15 minutes (Instant Pot)

Passive time: N/A       Budget friendly: Very

When a neighbor offered me some carrot-ginger soup, I found the combination of sweet carrots, fresh ginger, turmeric, and a little heat from the red pepper flakes to be dynamite. Not to mention the anti-inflammatory benefits of turmeric and ginger. It might be my favorite recipe in this book, the best kind of medicine in a bowl.

  • 2 tablespoons extra-virgin olive oil
  • 2 pounds (1kg) carrots, peeled and roughly chopped
  • 2 large leeks, cleaned, roughly chopped (white and light-green parts only)
  • 2 cloves garlic, peeled
  • 2 tablespoons minced fresh ginger root
  • 1 tablespoon ground turmeric
  • 2 teaspoons ground cumin
  • ¼ teaspoon red pepper flakes (see Cook’s Note)
  • ½ teaspoon white pepper
  • 4 cups (.95L) low-sodium chicken or vegetable broth
  • 1 (14.5-ounce [428mL]) can regular coconut milk
  • 1 cup (50g) finely chopped cilantro or fresh Italian parsley

Stovetop instructions:

Heat the olive oil in a large heavy-bottom pot or Dutch oven over medium-high heat. Add the carrots and leeks; sauté until leeks begin to soften, about 5 minutes.

Add the garlic, ginger, turmeric, cumin, red pepper flakes, and pepper. Sauté for 1 to 2 minutes.

Add the broth. Bring to a boil and reduce heat, simmering uncovered until vegetables are fork-tender, about 30 minutes.

Remove from heat and stir in the coconut milk, until all solids have melted.

Puree the soup until perfectly smooth. See box on the next page.

Stir in the herbs and serve at once.


Instant Pot instructions:

Select Sauté (normal heat), add the oil, and sauté the carrots and leeks for 5 minutes, stirring often. Press Cancel.

Add the garlic, ginger, turmeric, cumin, red pepper flakes, and pepper; sauté for 1 to 2 minutes. Secure the lid.

Select Pressure Cook at high pressure for 8 minutes.

Use the quick release, covering the vent with a kitchen towel to avoid splatters.

Stir in the coconut milk, allowing the heat to melt any solids.

Follow Steps 5 and 6 above to finish the soup.

Cook’s Note: This soup freezes beautifully. If using frozen or pre-cleaned leeks, you’ll need 2 cups sliced (180g). Reserve the green tops from the cleaned leeks for other recipes. If you don’t like spice, omit the red pepper flakes, or start with ¹⁄8 teaspoon. Cilantro and fresh parsley bunches will vary in size. Feel free to use the entire bunch of either; it will not affect the taste.

If lemons are not a trigger for you, a squeeze of lemon juice adds a lovely tang.

Per 1-cup serving: 2g protein, 12g carbohydrates, 8g fat, 6g saturated fat, 69mg sodium, 302mg potassium, 3g fiber


Blending Hot Soup: If using a regular blender, blend in batches, and cover the top with a kitchen towel to protect yourself from the escaping steam. If using an immersion blender, place a hot pad under the pot on the counter and with another, hold the pot at an angle away from you. Blend the soup until very smooth.

Reprinted with permission from The Migraine Relief Plan Cookbook by Stephanie Weaver, Agate, July 2022.

Contact: Jacqueline Jarik