Index

Note: Page references in italics indicate photographs.

• A
• Açaí Bowl, Faux-Yo, 42, 43
• alcohol, avoiding, 15
• almond butter substitute, 26
• anxiety, 222
• apples
• Apple-Cranberry Wassail, 34, 35
• Maui Kale Salad, 86, 87
• Spiced Honey Apple Cake, 210, 211
• Artichoke Spinach Flatbreads, 124, 125
• artificial sweeteners, avoiding, 15
• arugula
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• Pepita Pesto, 76, 77
• asparagus
• Asparagus with Fresh Dill Vinaigrette, 176, 177
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• ataxia, 222

• B
• B2 (riboflavin), 227
• Baked Bean Taquitos, 58, 59
• baked goods, avoiding, 15
• Banh Mi–Inspired Crab Cakes, 140, 141
• Barbecue Sauce, 74, 75
• bars
• Gooey White Chocolate Blondies, 202, 203
• Pepita Protein Bars, 116, 117
• basil
• Basil Green Bean Salad, 190, 191
• Italian Dressing, 69, 70
• Pepita Pesto, 76, 77
• beans
• Baked Bean Taquitos, 58, 59
• Basil Green Bean Salad, 190, 191
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• in HYH diet, 19
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• Mexican-Style Stuffed Sweet Potatoes, 144, 145
• Mexican-Style Black Beans, 186, 187
• Smoky Carrot Hummus, 118, 119
• types to avoid, 15, 187
• White Bean Chicken Chili, 104, 105
• beef
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• Healthy-ish Beef Stroganoff, 162, 163
• Hearty Wine-Free Short Ribs, 158, 159
• Mini Barbecue Meatloaves, 146, 147
• Benign Paroxysmal Positional Vertigo (BPPV), 9
• berries. See also cranberries
• Black & Blue Sunflower Seed Crumble, 196, 197
• Blueberry & Vanilla Chia Pudding Parfait, 56, 57
• The Dizzy Baker’s Famous Blueberry Muffins, 50, 51
• Mini Strawberry Shortcake Cups, 204, 205
• SB&J Smoothie, 62, 63
• Better-Than-Avocado Toast, 48, 49
• binding agents, gelatin & fillers, 227
• bioavailability, meaning of, 225
• Black & Blue Sunflower Seed Crumble, 196, 197
• Blondies, Gooey White Chocolate, 202, 203
• blueberries
• Black & Blue Sunflower Seed Crumble, 196, 197
• Blueberry & Vanilla Chia Pudding Parfait, 56, 57
• The Dizzy Baker’s Famous Blueberry Muffins, 50, 51
• SB&J Smoothie, 62, 63
• Bragdon, Jennifer (the Dizzy Baker), 206
• breads
• Better-Than-Avocado Toast, 48, 49
• Bruschetta Board, 120, 121
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• migraine-safe, buying, 49
• Spinach Artichoke Flatbreads, 124, 125
• breakfast
• Baked Bean Taquitos, 58, 59
• Basic Overnight Oats, 40, 41
• Better-Than-Avocado Toast, 48, 49
• Blueberry & Vanilla Chia Pudding Parfait, 56, 57
• Carrot Spice Smoothie, 60, 61
• Cinnamon-Pear Oats, 40, 41
• Crunchy Buckwheat Granola, 44, 45
• The Dizzy Baker’s Famous Blueberry Muffins, 50, 51
• Faux-Yo Açaí Bowl, 42, 43
• Green Eggs No Ham (Shakshuka Verde), 46, 47
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Nutty Pancakes, 64, 65
• Sausage Balls, 52, 53
• SB&J Smoothie, 62, 63
• Turmeric-Ginger Oats, 40, 41
• Broth, Vegetable, 80
• Bruschetta Board, 120, 121
• Brussels sprouts
• Maui Kale Salad, 86, 87
• Roasted Chicken Thighs with Grapes and Brussels Sprouts, 160, 161
• Buckwheat Granola, Crunchy, 44, 45
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• butter, buying, 26
• buttermilk substitute, 26

• C
• cabbage
• Banh Mi–Inspired Crab Cakes, 140, 141
• Maui Kale Salad, 86, 87
• caffeine, 15, 229–30
• Cake, Spiced Honey Apple, 210, 211
• Canta-Not-Loopy “Margarita,” 30, 31
• carrots
• Banh Mi–Inspired Crab Cakes, 140, 141
• Carrot Cupcakes with Cream Cheese Frosting, 214, 215
• Carrot Spice Smoothie, 60, 61
• Curried Carrot & Sweet Potato Soup, 102, 103
• Smoky Carrot Hummus, 118, 119
• cauliflower
• Creamy Cauliflower & Leek Soup, 106, 107
• Faux-Yo Açaí Bowl, 42, 43
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• Roasted Curried Cauliflower, 184, 185
• Celery Seed Dressing, 72, 73
• central vertigo, 222
• cereal
• MSG-Free Party Mix, 126, 127
• Saturday Morning Cartoon Pudding, 200, 201
• Charred Corn & Farro Summer Salad, 88, 89
• Charred Salsa Verde, 82, 83
• cheese
• aged, avoiding, 15
• American, buying, 86
• Boursin Scalloped Potatoes, 188, 189
• Bruschetta Board, 120, 121
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• Carrot Cupcakes with Cream Cheese Frosting, 214, 215
• Charred Corn & Farro Summer Salad, 88, 89
• Cream Cheese Sugar Cookies with Cherry Frosting, 207, 208–9
• Faux Sour Cream, 157
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Mac & Fresh Cheese, 174, 175
• Maui Kale Salad, 86, 87
• Migraine-Safe Cheese Board, 128, 129
• Queso Dip, 114, 115
• Ricotta Biscuit Cookies with Vanilla Bean Glaze, 212, 213
• Salsa Verde Chicken Enchiladas, 136, 137
• Spinach Artichoke Flatbreads, 124, 125
• cherries
• Cream Cheese Sugar Cookies with Cherry Frosting, 207, 208–9
• Faux-Yo Açaí Bowl, 42, 43
• Migraine-Safe Cheese Board, 128, 129
• Chewy Ginger Cookies, 198, 199
• Chex cereal
• MSG-Free Party Mix, 126, 127
• Saturday Morning Cartoon Pudding, 200, 201
• chia seeds
• Blueberry & Vanilla Chia Pudding Parfait, 56, 57
• Seed Butter Energy Balls, 130, 131
• chicken
• Anyone-Can-Cook Roast Chicken with Rosemary Gravy, 134, 148–49
• Chicken Stock, 81
• Crispy Taco-Spiced Wings, 132, 133
• Farro & Lemongrass Chicken Soup, 108, 109
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Moroccan Meatballs, 138, 139
• “naked rotisserie,” buying, 94
• Pepita-Poppyseed Chicken Salad, 94, 95
• Roasted Chicken Thighs with Grapes and Brussels Sprouts, 160, 161
• Salsa Verde Chicken Enchiladas, 136, 137
• Sausage Balls, 52, 53
• White Bean Chicken Chili, 104, 105
• chickpeas
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• Smoky Carrot Hummus, 118, 119
• chiles
• Canta-Not-Loopy “Margarita,” 30, 31
• Queso Dip, 114, 115
• Chili, White Bean Chicken, 104, 105
• Chilled Soba Noodle Salad, 92, 93
• Chimichurri, Cilantro, 164, 165
• chocolate, avoiding, 15
• Chowder, Fish, 110, 111
• cilantro
• Charred Salsa Verde, 82, 83
• Cilantro Chimichurri, 164, 165
• Mango Salsa, 166, 167
• Quick Tomato Salsa, 82, 83
• Cinnamon-Pear Oats, 40, 41
• citrus substitutes, 26
• CO2 decaffeination method, 230
• coffee alternatives, 230
• Cognitive Behavioral Therapy (CBT), 228
• condiments
• Barbecue Sauce, 74, 75
• Celery Seed Dressing, 72, 73
• Enchilada Sauce, 78, 79
• Ginger Sesame Dressing, 68, 69
• Honey Mustard Dressing, 68, 69
• Italian Dressing, 69, 70
• 1-2-3 Dressing (a.k.a. The Easiest Dressing in the World), 71
• Southwestern Ranch Dressing, 69, 70
• Pepita Pesto, 76, 77
• permitted, in HYH diet, 19
• Cookie Dough Bites, Snickerdoodle, 194, 195
• cookies
• Chewy Ginger Cookies, 198, 199
• Cream Cheese Sugar Cookies with Cherry Frosting, 207, 208–9
• Ricotta Biscuit Cookies with Vanilla Bean Glaze, 212, 213
• CoQ10, 227
• corn
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• Charred Corn & Farro Summer Salad, 88, 89
• Fish Chowder, 110, 111
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• Salsa Verde Chicken Enchiladas, 136, 137
• counseling, 228
• Couscous, Pomegranate, 178, 179
• crab
• Banh Mi–Inspired Crab Cakes, 140, 141
• Crab Salad Bites, 122, 123
• cranberries
• Apple-Cranberry Wassail, 34, 35
• Maui Kale Salad, 86, 87
• Roasted Curried Cauliflower, 184, 185
• Winter Rice Pilaf, 172, 173
• Creamy Cauliflower & Leek Soup, 106, 107
• Crispy Taco-Spiced Wings, 132, 133
• Croutons, Za’atar, Burrata, Corn & Arugula Salad with, 100, 101
• Crunchy Buckwheat Granola, 44, 45
• cucumbers
• Banh Mi–Inspired Crab Cakes, 140, 141
• Better-Than-Avocado Toast, 48, 49
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• Chilled Soba Noodle Salad, 92, 93
• Faux Tzatziki, 96, 97
• Maui Kale Salad, 86, 87
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91
• Cupcakes, Carrot, The Dizzy Baker’s, with Cream Cheese Frosting, 214, 215
• Curried Carrot & Sweet Potato Soup, 102, 103
• Curried Cauliflower, Roasted, 184, 185

• D
• dairy products. See also specific types
• dairy substitutes, choosing, 15
• permitted, in HYH diet, 19
• types to avoid, 15
• decaffeinating agents, 230
• depersonalization, 222
• derealization, 222
• desserts
• Black & Blue Sunflower Seed Crumble, 196, 197
• Carrot Cupcakes with Cream Cheese Frosting, 214, 215
• Chewy Ginger Cookies, 198, 199
• Cream Cheese Sugar Cookies with Cherry Frosting, 207, 208–9
• Gooey White Chocolate Blondies, 202, 203
• Mini Strawberry Shortcake Cups, 204, 205
• Ricotta Biscuit Cookies with Vanilla Bean Glaze, 212, 213
• Saturday Morning Cartoon Pudding, 200, 201
• Simple Watermelon Sorbet, 216, 217
• Snickerdoodle Cookie Dough Bites, 194, 195
• Spiced Honey Apple Cake, 210, 211
• dietary restrictions, recipe symbols for, 27
• Dill, Fresh, Vinaigrette, Asparagus with, 176, 177
• dips
• Faux Tzatziki, 96, 97
• Queso Dip, 114, 115
• Smoky Carrot Hummus, 118, 119
• disequilibrium, 222
• Dizzy Baker (Jennifer Bragdon), 206
• dressings
• Celery Seed Dressing, 72, 73
• Ginger Sesame Dressing, 68, 69
• Honey Mustard Dressing, 68, 69
• Italian Dressing, 69, 70
• 1-2-3 Dressing (a.k.a. The Easiest Dressing in the World), 71
• Southwestern Ranch Dressing, 69, 70
• storing, 71
• drinks
• Apple-Cranberry Wassail, 34, 35
• Canta-Not-Loopy “Margarita,” 30, 31
• Carrot Spice Smoothie, 60, 61
• Golden Spiced Latte, 36, 37
• homemade hemp milk, 41
• in HYH diet, 19
• Pomegranate Nojito, 32, 33
• SB&J Smoothie, 62, 63

• E
• eggs
• Better-Than-Avocado Toast, 48, 49
• buying, 39
• Green Eggs No Ham (Shakshuka Verde), 46, 47
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Enchiladas, Salsa Verde Chicken, 136, 137
• Enchilada Sauce, 78, 79
• exercise and migraines, 228

• F
• Fajita Bowls, Grilled Chipotle Steak, 156, 157
• family-friendly meal plans, 219
• farro
• Charred Corn & Farro Summer Salad, 88, 89
• Farro & Lemongrass Chicken Soup, 108, 109
• Faux Sour Cream, 157
• Faux Tzatziki, 96, 97
• Faux-Yo Açaí Bowl, 42, 43
• fermented/cultured dairy products, 15
• fermented vegetables, 15–16
• fillers, gelatin & binding agents, 227
• fish
• canned tuna, buying, 98
• Fish Chowder, 110, 111
• fresh, buying, 19
• Mediterranean-Style Baked Halibut, 154, 155
• processed, avoiding, 17
• Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce, 142, 143
• Simple Tuna Salad, 98, 99
• Flatbreads, Spinach Artichoke, 124, 125
• flour, notes on, 27
• food labels, 23
• fruit
• Bruschetta Board, 120, 121
• fruits. See also specific fruits
• Migraine-Safe Cheese Board, 128, 129
• permitted, in HYH diet, 18
• types to avoid, 16

• G
• Garlic Spinach & Tomatoes, 180, 181
• gelatin, fillers & binding agents, 227
• giddiness, 222
• ginger
• Carrot Spice Smoothie, 60, 61
• Chewy Ginger Cookies, 198, 199
• Ginger Sesame Dressing, 68, 69
• relieving head pain with, 227
• Turmeric-Ginger Oats, 40, 41
• Golden Spiced Latte, 36, 37
• Gooey White Chocolate Blondies, 202, 203
• grains. See also oats
• Charred Corn & Farro Summer Salad, 88, 89
• Farro & Lemongrass Chicken Soup, 108, 109
• permitted, in HYH diet, 19
• Winter Rice Pilaf, 172, 173
• Granola, Crunchy Buckwheat, 44, 45
• grapes
• Bruschetta Board, 120, 121
• Migraine-Safe Cheese Board, 128, 129
• Pepita-Poppyseed Chicken Salad, 94, 95
• Roasted Chicken Thighs with Grapes and Brussels Sprouts, 160, 161
• Green Bean Salad, Basil, 190, 191
• Green Eggs No Ham (Shakshuka Verde), 46, 47
• greens. See also spinach
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• Maui Kale Salad, 86, 87
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• Pepita Pesto, 76, 77
• Salsa Verde Chicken Enchiladas, 136, 137
• Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce, 142, 143

• H
• Halibut, Baked, Mediterranean-Style, 154, 155
• Heal Your Headache (HYH) diet
• common substitutions, 26
• foods allowed with caution, 16
• foods to eliminate, 15–17
• foods to embrace, 18–19
• overview, 14
• reading food labels, 23
• reintroducing foods, 22
• starting on the, 20–21
• hemp
• Carrot Spice Smoothie, 60, 61
• homemade hemp milk, 41
• Pepita Protein Bars, 116, 117
• herbs. See also specific herbs
• in HYH diet, 18
• Honey Mustard Dressing, 68, 69
• Hummus, Smoky Carrot, 118, 119

• I
• ice cream, vanilla, buying, 193
• Italian Dressing, 69, 70

• J
• juices, note about, 16

• K
• kale
• Maui Kale Salad, 86, 87
• Salsa Verde Chicken Enchiladas, 136, 137
• Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce, 142, 143
• kinesiophobia, 222

• L
• Lamb Chops with Cilantro Chimichurri, 164, 165
• Latte, Golden Spiced, 36, 37
• leeks
• Creamy Cauliflower & Leek Soup, 106, 107
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• washing, 18
• leftovers, avoiding, 16
• Lemongrass & Farro Chicken Soup, 108, 109
• lightheadedness, 222
• low-tyramine elimination diet, 13

• M
• Mac & Fresh Cheese, 174, 175
• magnesium chloride & magnesium sulfate, 226
• magnesium citrate, 226
• magnesium glycinate, 226
• magnesium L-threonate, 226
• magnesium malate, 226
• magnesium oxide, 226
• magnesium taurate, 227
• main dishes
• Anyone-Can-Cook Roast Chicken with Rosemary Gravy, 134, 148–49
• Banh Mi–Inspired Crab Cakes, 140, 141
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• Healthy-ish Beef Stroganoff, 162, 163
• Hearty Wine-Free Short Ribs, 158, 159
• Lamb Chops with Cilantro Chimichurri, 164, 165
• Mediterranean-Style Baked Halibut, 154, 155
• Mexican-Style Stuffed Sweet Potatoes, 144, 145
• Mini Barbecue Meatloaves, 146, 147
• Moroccan Meatballs, 138, 139
• Pumpkin Sage Pasta, 150, 151
• Roasted Chicken Thighs with Grapes and Brussels Sprouts, 160, 161
• Salsa Verde Chicken Enchiladas, 136, 137
• Seared Sea Scallops with Mango Salsa, 166, 167
• Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce, 142, 143
• Slow Cooker or Instant Pot Pulled Pork, 152, 153
• Mango Salsa, 166, 167
• “Margarita,” Canta-Not-Loopy, 30, 31
• Maui Kale Salad, 86, 87
• mayonnaise, buying, 67
• meal plans
• family-friendly, 219
• tough-week, 218
• vegetarian, 219
• Meatballs, Moroccan, 138, 139
• Meatloaves, Mini Barbecue, 146, 147
• meats. See also beef; lamb; pork
• fresh, buying, 19
• processed, avoiding, 17
• meditation apps, 228–29
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• Mediterranean-Style Baked Halibut, 154, 155
• Mexican-Style Stuffed Sweet Potatoes, 144, 145
• Mexican-Style Black Beans, 186, 187
• migraine-compliant meal plans, 218–20
• migraines. See also vestibular migraine
• alternative treatments for, 224–30
• exercise, 228
• and sleep, 229
• support for, 232
• travel tips, 231–32
• milk
• Golden Spiced Latte, 36, 37
• hemp, homemade, 41
• Mini Barbecue Meatloaves, 146, 147
• mint
• Pomegranate Nojito, 32, 33
• monosodium glutamate (MSG), 16, 17
• Moroccan Meatballs, 138, 139
• motion sickness or sensitivity, 222
• Muffins, Blueberry, The Dizzy Baker’s Famous, 50, 51
• mushrooms
• Healthy-ish Beef Stroganoff, 162, 163
• sensitivity to, 16, 162
• mustard
• buying, 67
• Honey Mustard Dressing, 68, 69

• N
• noodles
• Chilled Soba Noodle Salad, 92, 93
• Healthy-ish Beef Stroganoff, 162, 163
• nuts
• eliminating, 16–17
• substitutes for, 26
• Nutty Pancakes, 64, 65

• O
• oats
• Basic Overnight Oats, 40, 41
• Black & Blue Sunflower Seed Crumble, 196, 197
• Cinnamon-Pear Oats, 40, 41
• Crunchy Buckwheat Granola, 44, 45
• Pepita Protein Bars, 116, 117
• Seed Butter Energy Balls, 130, 131
• Turmeric-Ginger Oats, 40, 41
• oils, note about, 67
• onions
• avoiding, 17
• substitutes for, 26

• P
• Pancakes, Nutty, 64, 65
• Parfait, Blueberry & Vanilla Chia Pudding, 56, 57
• parsley
• Cilantro Chimichurri, 164, 165
• Italian Dressing, 69, 70
• Parsnips, Whipped, 182, 183
• Party Mix, MSG-Free, 126, 127
• pasta
• Mac & Fresh Cheese, 174, 175
• Pumpkin Sage Pasta, 150, 151
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91
• peanut butter, substitute for, 26
• Pear-Cinnamon Oats, 40, 41
• peas, avoiding, 15
• pepitas
• Basil Green Bean Salad, 190, 191
• Charred Corn & Farro Summer Salad, 88, 89
• Crunchy Buckwheat Granola, 44, 45
• Migraine-Safe Cheese Board, 128, 129
• Pepita Pesto, 76, 77
• Pepita-Poppyseed Chicken Salad, 94, 95
• Pepita Protein Bars, 116, 117
• Pumpkin Sage Pasta, 150, 151
• Seed Butter Energy Balls, 130, 131
• Winter Rice Pilaf, 172, 173
• peppers
• Bruschetta Board, 120, 121
• Canta-Not-Loopy “Margarita,” 30, 31
• Grilled Chipotle Steak Fajita Bowls, 156, 157
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• Queso Dip, 114, 115
• peripheral vertigo, 221
• Pesto, Pepita, 76, 77
• phonophobia, 222
• photophobia, 222
• Pilaf, Winter Rice, 172, 173
• Pomegranate Nojito, 32, 33
• pomegranate seeds
• Pomegranate Couscous, 178, 179
• Roasted Curried Cauliflower, 184, 185
• pork
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Sausage Balls, 52, 53
• Slow Cooker or Instant Pot Pulled Pork, 152, 153
• potatoes. See also sweet potatoes
• Boursin Scalloped Potatoes, 188, 189
• Fish Chowder, 110, 111
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce, 142, 143
• poultry. See also chicken
• fresh, buying, 19
• processed fish and meats, avoiding, 17
• Protein Bars, Pepita, 116, 117
• pudding
• Blueberry & Vanilla Chia Pudding Parfait, 56, 57
• Saturday Morning Cartoon Pudding, 200, 201
• Pumpkin Sage Pasta, 150, 151
• pumpkin seeds. See pepitas

• Q
• Queso Dip, 114, 115
• Quick Tomato Salsa, 82, 83

• R
• radishes
• Better-Than-Avocado Toast, 48, 49
• Crab Salad Bites, 122, 123
• Mango Salsa, 166, 167
• Ranch Dressing, Southwestern, 69, 70
• recipe notes, 27
• riboflavin (B2), 227
• Ricotta Biscuit Cookies with Vanilla Bean Glaze, 212, 213
• Rice Pilaf, Winter, 172, 173

• S
• Sage Pumpkin Pasta, 150, 151
• salads
• Basil Green Bean Salad, 190, 191
• Burrata, Corn & Arugula Salad with Za’atar Croutons, 100, 101
• Charred Corn & Farro Summer Salad, 88, 89
• Chilled Soba Noodle Salad, 92, 93
• Maui Kale Salad, 86, 87
• Mediterranean Pita Salad with Faux Tzatziki, 96, 97
• Pepita-Poppyseed Chicken Salad, 94, 95
• Simple Tuna Salad, 98, 99
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91
• Salmon, Kale & Potatoes, Sheet Pan, with Dijon-Dill Sauce, 142, 143
• salsa
• Charred Salsa Verde, 82, 83
• Mango Salsa, 166, 167
• Quick Tomato Salsa, 82, 83
• Salsa Verde Chicken Enchiladas, 136, 137
• salt, notes on, 27
• Saturday Morning Cartoon Pudding, 200, 201
• sauces
• Barbecue Sauce, 74, 75
• Enchilada Sauce, 78, 79
• Faux Tzatziki, 96, 97
• sausages
• Leek & Goat Cheese Breakfast Casserole, 54, 55
• Sausage Balls, 52, 53
• SB&J Smoothie, 62, 63
• Scallops, Sea, Seared, with Mango Salsa, 166, 167
• seafood. See also fish
• Banh Mi–Inspired Crab Cakes, 140, 141
• Crab Salad Bites, 122, 123
• Seared Sea Scallops with Mango Salsa, 166, 167
• seeds. See also chia seeds; hemp; pepitas; sunflower seeds
• in HYH diet, 18
• Seed Butter Energy Balls, 130, 131
• Shakshuka Verde (Green Eggs No Ham), 46, 47
• Sheet Pan Salmon, Kale & Potatoes with Dijon-Dill Sauce, 142, 143
• shellfish
• Banh Mi–Inspired Crab Cakes, 140, 141
• Crab Salad Bites, 122, 123
• Seared Sea Scallops with Mango Salsa, 166, 167
• Shortcake Cups, Mini Strawberry, 204, 205
• sides
• Asparagus with Fresh Dill Vinaigrette, 176, 177
• Basil Green Bean Salad, 190, 191
• Boursin Scalloped Potatoes, 188, 189
• Garlic Spinach & Tomatoes, 180, 181
• Mac & Fresh Cheese, 174, 175
• Mexican-Style Black Beans, 186, 187
• Pomegranate Couscous, 178, 179
• Roasted Curried Cauliflower, 184, 185
• Smoky Sweet Potatoes, 170, 171
• Whipped Parsnips, 182, 183
• Winter Rice Pilaf, 172, 173
• Simple Tuna Salad, 98, 99
• Simple Watermelon Sorbet, 216, 217
• sleep and migraines, 229
• smell sensitivity, 222
• Smoky Carrot Hummus, 118, 119
• Smoky Sweet Potatoes, 170, 171
• smoothies
• Carrot Spice Smoothie, 60, 61
• SB&J Smoothie, 62, 63
• snacks and starters
• Bruschetta Board, 120, 121
• Crab Salad Bites, 122, 123
• Crispy Taco-Spiced Wings, 132, 133
• Migraine-Safe Cheese Board, 128, 129
• MSG-Free Party Mix, 126, 127
• Pepita Protein Bars, 116, 117
• Queso Dip, 114, 115
• Smoky Carrot Hummus, 118, 119
• Spinach Artichoke Flatbreads, 124, 125
• Seed Butter Energy Balls, 130, 131
• Snickerdoodle Cookie Dough Bites, 194, 195
• Sorbet, Watermelon, 216, 217
• soups
• Creamy Cauliflower & Leek Soup, 106, 107
• Curried Carrot & Sweet Potato Soup, 102, 103
• Farro & Lemongrass Chicken Soup, 108, 109
• Fish Chowder, 110, 111
• sour cream
• Faux Sour Cream, 157
• substitute for, 26
• Southwestern Ranch Dressing, 69, 70
• soy products, types to avoid, 17
• soy sauce, substitute for, 26
• Spiced Honey Apple Cake, 210, 211
• spices, in HYH diet, 18
• spinach
• Garlic Spinach & Tomatoes, 180, 181
• Mexican-Style Stuffed Sweet Potatoes, 144, 145
• Pepita Pesto, 76, 77
• Salsa Verde Chicken Enchiladas, 136, 137
• Spinach Artichoke Flatbreads, 124, 125
• squash
• Mexican-Style Stuffed Sweet Potatoes, 144, 145
• Pumpkin Sage Pasta, 150, 151
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91
• Stock, Chicken, 81
• Strawberry Shortcake Cups, Mini, 204, 205
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91
• sunflower seed butter
• buying, 62
• Carrot Spice Smoothie, 60, 61
• Chilled Soba Noodle Salad, 92, 93
• Pepita Protein Bars, 116, 117
• SB&J Smoothie, 62, 63
• Seed Butter Energy Balls, 130, 131
• sunflower seeds. See also sunflower seed butter
• Black & Blue Sunflower Seed Crumble, 196, 197
• Crunchy Buckwheat Granola, 44, 45
• Maui Kale Salad, 86, 87
• Migraine-Safe Cheese Board, 128, 129
• MSG-Free Party Mix, 126, 127
• Pomegranate Couscous, 178, 179
• Roasted Curried Cauliflower, 184, 185
• supplements, 225–27
• sweet potatoes
• Curried Carrot & Sweet Potato Soup, 102, 103
• Mexican-Style Stuffed Sweet Potatoes, 144, 145
• Smoky Sweet Potatoes, 170, 171
• Swiss Water Process (SWP), 230

• T
• Taco-Spiced Wings, Crispy, 132, 133
• tahini
• Chilled Soba Noodle Salad, 92, 93
• Ginger Sesame Dressing, 68, 69
• Smoky Carrot Hummus, 118, 119
• Taquitos, Baked Bean, 58, 59
• tinnitus, 222
• Toast, Better-Than-Avocado, 48, 49
• tomatillos
• Charred Salsa Verde, 82, 83
• Green Eggs No Ham (Shakshuka Verde), 46, 47
• tomatoes
• Barbecue Sauce, 74, 75
• Garlic Spinach & Tomatoes, 180, 181
• Mediterranean-Style Baked Halibut, 154, 155
• Quick Tomato Salsa, 82, 83
• sensitivity to, 16
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91
• tortillas
• Baked Bean Taquitos, 58, 59
• migraine-safe, buying, 137
• Salsa Verde Chicken Enchiladas, 136, 137
• travel tips, migraine-savvy, 231–32
• trigger foods, 12, 22
• triggers, varieties of, 12
• triptans, 12
• tuna
• canned, buying, 98
• Simple Tuna Salad, 98, 99
• turmeric
• Golden Spiced Latte, 36, 37
• Roasted Curried Cauliflower, 184, 185
• Turmeric-Ginger Oats, 40, 41
• tyramine, about, 16
• Tzatziki, Faux, 96, 97

• V
• vegetables. See also specific vegetables
• fermented, avoiding, 15–16
• in HYH diet, 18
• Vegetable Broth, 80
• vegetarian meal plans, 219
• vertigo, 221
• vestibular migraine
• diagnosing, 10, 11, 222–23
• information about, 12
• symptoms, 221–23
• Vestibular Neuritis, 9
• vestibular rehabilitation therapy (VRT), 223
• vinegar, types to avoid, 17
• visual dependence, 222
• visual motion, 222

• W
• Wassail, Apple-Cranberry, 34, 35
• Watermelon Sorbet, 216, 217
• white chocolate
• about, 202
• choosing, 15
• Gooey White Chocolate Blondies, 202, 203
• Saturday Morning Cartoon Pudding, 200, 201
• Snickerdoodle Cookie Dough Bites, 194, 195
• white wine, substitute for, 26
• Winter Rice Pilaf, 172, 173

• Y
• yogurt, substitute for, 26

• Z
• Za’atar Croutons, Burrata, Corn & Arugula Salad with, 100, 101
• zucchini
• Summer Pasta Salad with Zesty Herb Dressing, 90, 91