The Migraine Relief Plan: An 8 week transition to Better Eating, Fewer Headaches and Optimal Health written by Stephanie Weaver publisher Agate Surrey is available NOW in paperback format.
To buy link: https://amzn.to/2Dy1njm
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.
I am so pleased to be involved in the Book Birthday Blitz celebrating two years since the launch of Stephanie Weaver’s book: The Migraine Relief Plan.
Stephanie Weaver has kindly offered to share a recipe from her book and it looks and sounds delicious and definitely one I will be trying.
Roasted veggie quinoa casserole
1 cup (175 g) quinoa, any color
1 butternut or other fall squash, 1.5-2 lbs (680-900 g)
2 large carrots
3 stalks celery
1/2 cup kale stems, chopped
1/2 cup cooked black beans, no-salt-added or low-sodium, drained, optional
6 large or 12 tiny cloves garlic
1/4 cup (60 ml) extra-virgin olive oil
2 tbsp medium curry powder, no salt added
1-1/2 cups (375 ml) low-sodium vegetable or chicken stock
• Cover the quinoa in 1 cup (250 ml) filtered water and set aside to soak.
• Wash the vegetables and place them in a large mixing bowl as you prep them.
• Peel the squash, cut in half, remove the seeds and strings, and cut into a 1/2″ dice.
• Scrub the carrots and celery, remove the tips and ends, and cut into a 1/2″ dice.
• Wash, shake dry and chop the kale stems.
• Finely mince the garlic.
• Add the black beans to the bowl.
• Drizzle the oil over the vegetables and toss together. Sprinkle with curry powder and toss until evenly coated.
• Preheat the oven to 400F/200C/gas mark 6.
• Drain and rinse the quinoa.
• Spray or oil a large casserole dish that has a lid, or can be covered with aluminum foil.
• Add the drained quinoa and stock. Gently agitate the dish to distribute the quinoa evenly, while keeping it submerged in the liquid.
• Gently add the vegetables evenly on top, spreading with a spatula. put on the lid or cover tightly with foil, and bake for 35-45 minutes, just until the vegetables are fork-tender.
• Remove from oven, uncover, and let sit a few minutes before serving.
Ingredient notes: You must use a casserole dish with a lid, or cover it tightly with foil, or the quinoa will dry out and not cook properly. Choose pre-prepped or frozen butternut squash to shorten prep time. You can prep all the vegetables a day ahead.
Prep time: 50 minutes
Cooking time: 60-75 minutes
Passive time: 10 minutes
Budget friendly: Very
“It was easy to prepare and the end product was delicious. I liked the way of cooking the quinoa with the vegetables, which was a new method to me.” Julie F.
Photo credit: © 2017 Laura Bashar.
Recipe from The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health, Surrey Books 2017. Used with permission.
Many thanks to Stephanie Weaver for sharing this recipe.
About the Author
Stephanie Weaver, MPH, CWHC, is an author, blogger, and certified wellness and health coach. Her recipes have been featured in Cosmopolitan, Bon Appetit, Cooking Light, Parade, and more. She lives in San Diego, CA.
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