Breakfast

I find breakfast to be one of the most challenging aspects of a migraine diet. The typical American breakfast would include eggs with cheddar cheese, bacon or sausage, and a big cup of coffee. Pre-packaged bacon and sausage, even uncured and nitrate-free, can still be high in tyramine since it’s not necessarily fresh. Occasionally, you can get lucky with finding safe sausage at the grocery store or local butcher. Ask your butcher to help you find compliant fresh ones, not in the packaged area.

The breakfasts in this chapter cover a multitude of needs. If I’m having a busy week or not feeling well, I’ll prep the chia seed pudding or overnight oats to have ready for something quick and light. The sausage balls are another great recipe to have on hand for extra protein on the go. Keep them in your freezer and thaw as you need them. If I have a little more time, the Faux-Yo Açaí Bowl hits my cravings for yogurt and berries. When I top it with the Crunchy Buckwheat Granola, it’s one of my favorite breakfasts of all time. The granola also makes a fantastic snack.

For special occasions, I love making the Leek & Goat Cheese Breakfast Casserole. It’s something the whole family will love. But if you don’t have the time for it, the Blueberry Muffins can easily be frozen and thawed.

Although eggs are allowed on a migraine diet, some people do better when they’re baked into things versus on their own. That’s why you’ll find most of these recipes have baked eggs or have a vegan option. Eggs are high in riboflavin (B2), which is a natural migraine preventative, so it’s good to include them in your diet if you can tolerate them. It’s best to buy organic, pasture-raised eggs. I can even tell a difference in taste when my friend brings me fresh eggs from her chicken coop. Unfortunately, we don’t all have access to the best eggs out there, so with many of these recipes I wanted to focus on quick and easy, with minimal triggers.

And don’t rule out the Baked Bean Taquitos for a grab-and-go breakfast (or snack) that’s super flavorful. Changing the way we look at breakfast and letting go of traditional meals can open up so many possibilities.