Tuna Salad and Dr. Buchholz

So far so good.  We’re starting small.  Hoping for 2 weeks without a headache.  That would be nice.  We got a books called Heal Your Headache by Dr. David Buchholz.  It echoes a lot of my own “internet research” but its nice to know that an authority figure has come to similar conclusions.  The book has a number of food lists as well as other suggestions I hadn’t found yet.  I’m a little concerned that our 2 weeks aren’t going to happen this week because the book suggests giving up caffeine and people often get headaches eliminating caffeine.  Oh well…at least the tuna was good :).  Most delicious tuna salads require lots of relish or onions.  I found one equally yummy recipe without any of those ingredients.  In fact, I probably would stick with this recipe even if Hubster could eat relish and onions.  Eat it with bread or on lettuce.

Martha’s Favorite Tuna Salad Sandwich from Martha Stewart Living

12 ounces good-quality tuna, packed in oil, drained

1 apple, such as McIntosh or Gala, peeled, cored, and cut into 1/4-inch pieces

3 tablespoons light mayonnaise, preferably Ojai Cook’s Lemonaise Light

2 tablespoons freshly chopped basil leaves

1 tablespoon freshly squeezed lemon juice

Coarse salt and freshly ground pepper

In a medium bowl, combine tuna, celery, apple, mayonnaise, basil, and lemon juice; mix well. Season with salt and pepper.



Friday Night (With Guests) – Zucchini Blossom Fritters, Roasted Broccoli, Aloo Gobi, Maple Mustard Salmon


We are avid Farmers’ Market shoppers and we’re lucky to live right near an awesome So-Cal market.  My little one and I walk over to the market every Wednesday and sometimes Saturday and pick up some of the freshest produce you’ve ever seen (yesterday I found a live worm in a peach…yuck, off peaches for a while, but yay, fresh).  Love summertime produce.  The beautiful thing about a low tyramine diet is it forces you to eat more naturally, more healthily, more mindfully.  This week I picked up way too much food.  But, I’m going to make the best of it and I’m going to eat it.  Maybe I can even get my 16 month old to eat it…in the guise of NOT a vegetable.  Maybe I can get my husband to eat it…in the guise of NOT a vegetable.  I’ve made a few edits to the recipes so that they are migraine friendly.

First NOT vegetable vegetable:

Zucchini Blossom Fritters adapted from The Parsley Thief

Serves 4

7-8 squash blossoms
1 clove garlic {peeled + sliced}
1 tablespoon olive oil
1 cup flour
1 teaspoon baking powder
1/2 teaspoon kosher salt
1 tablespoon chopped fresh basil leaves {plus more for garnish}
3 tablespoons Vegan Daiya Cheese (Cheddar Flavor)
1 egg
1/2 cup rice milk  
vegetable oil for frying

Prepare the squash blossoms by inspecting each flower for dirt, or bugs {little critters do like to hide inside them}. Give them a gentle rinse with water, and dry with paper towels. Remove the pistil from inside each flower. Note: For this application, it’s fine to cut a slit alongside the length of each flower, to make removal easier. You wouldn’t want to do this if you were stuffing the blossoms. I also like to remove the little green spikes from around the stem of the flowers.
Saute the blossoms with the garlic, and olive oil, in a skillet over medium high heat until softened, and lightly browned. Remove from the skillet and coarsely chop. Transfer to a bowl, and add in the chopped basil leaves, Parmesan cheese, egg, and milk. Use a fork to gently beat the ingredients together. In a separate bowl, whisk together the flour, baking powder, and salt. Pour the wet ingredients into the bowl, and stir to combine. The mixture should be slightly thicker than a pancake batter. If needed, add in a bit more milk.
Pour enough vegetable oil into a skillet to coat the bottom by about a 1/4″; heat over medium high heat. Scoop the batter by the heaping tablespoonful, and drop into the hot oil. Use the back of a spoon to flatten each fritter slightly. Cook until golden brown, about 3 minutes. Flip the fritter over, and brown the other side. Transfer to a paper towel lined plate. Sprinkle lightly with some coarse salt, and chopped fresh basil. Serve while hot.

Roasted Broccoli from Rachel Cooks

1 large bunch of broccoli (about 1/2 lb)

2-3 tablespoons olive oil

salt and pepper to taste

  1. Preheat oven to 425 degrees Fahrenheit. Wash broccoli and dry very thoroughly. (Don’t skip drying — it’s important. You can even use a salad spinner if you have one, or just shake, shake, shake all the water out and then pat dry with a towel.)
  2. Cut into medium-sized spears and coat well with olive oil. Spread onto rimmed baking sheet and sprinkle with salt and pepper.
  3. Bake for 10 minutes, flip each piece over, and bake for 10 more minutes.
  4. Serve immediately.

Cauliflower and Potatoes “Aloo Gobi” adapted from The Food Network

2 tablespoons Ginger-Garlic Paste, recipe follows, or 2 teaspoons grated ginger
1 tablespoon ground coriander
1/4 teaspoon turmeric
1 cup water, divided
2 tablespoons vegetable oil
1 large serrano pepper, split down the middle leaving halves attached
1 teaspoon cumin seeds
1 small head cauliflower, cut into small florets
1 russet potato, peeled and cut into 1/2-inch cubes (similar size to cauliflower)
Kosher salt
2 tablespoons freshly minced cilantro leaves, to garnish
Ginger-Garlic Paste:
1/2 cup cloves garlic, whole
1/2 cup fresh ginger, peeled, cut into 1/2-inch slices
1/4 cup canola oil

Maple-Mustard Salmon (This is my own recipe. Super simple and super yummy) 

Salmon (1 piece per person – I buy frozen boneless skinless salmon from Costco and defrost it)

1/3 cup dijon mustard

3/4 cup – 1 cup maple syrup

salt and pepper

Preheat oven to 350.

Line a small or large baking dish (depending on how much salmon your making) with aluminum foil.  Place salmon in dish.  Salt and pepper the salmon.  Mix the maple syrup and mustard.  Taste the mixture, if you like it keep it, add more mustard or maple syrup depending on what you prefer.  Pour mixture over the salmon.  Bake for 40 minutes or until internal temp is above 160 degrees.  If you like more sauce then double the sauce on the salmon so you have more for dipping later.  

Too Many Headaches…

In a world of too many medical mysteries like the unexplained IBS or the chronic migraine patients and doctors alike rack their brains for the most innovative and least invasive cures.  While medications can be and are often the most effective course of treatment, sometimes simpler is better.  I’m not talking about homeopathy or Eastern medicine (also quite effective).  Even simpler.  Down to the foods we put in our bodies.  Just as when we’re lactose intolerant (like myself) we don’t eat any dairy (there, problem solved) or gluten intolerant – no wheat/gluten, other problems, like headaches can be triggered by certain foods that contain the chemical tyramine.  And while many headaches can be caused by stress, fatigue, etc. if you can eliminate at least one of the causes then the others can be tackled more efficiently.  

My husband has had headaches all his life.  He’s a “sensitive soul”.  Too much light, he gets a headache.  If he doesn’t eat regularly, he gets hypoglycemic and HEADACHE.  These problems can be solved with hats, sunglasses, food in my purse.  But the other headaches, the mystery headaches, those are the ones that drive me nuts! They are so disruptive to his life, to our life and there’s often nothing I can do.  But there is.  

After lots of internet (albeit internet) research I found something called the “cheese headache”.  People get headaches when they eat aged cheese. This is because the aged cheese is jammed packed with tyramine.  People on certain prescription drugs for diseases like parkinson’s can’t eat any tyramine and when they do they get horrible headaches.  Several sources recommend a “Low Tyramine Diet” to prevent headaches.  They also suggest exercise and stress reduction. I can’t make my husband’s lazy tush take a jog or the stock market less crazy but I can definitely cook for him.  

So far it works.  When he doesn’t sneak a piece of chocolate or watch tv (yes, another headache trigger), it works.  So here goes, recipes that work for him and me and our wee one (did I mention I have a 16 month old?).  Now, if only I can figure out how to lose all the baby weight 😉