The Migraine Relief Plan by Stephanie Weaver + #Giveaway + #VeganRecipe

The Migraine Relief Plan by Stephanie Weaver
Published by Agate Surrey on the 17th February 2017.

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The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health
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.

Recipe

SPICY KALE AND SPLIT PEA SOUP

Makes 8 servings
Prep time: 15 minutes
Cooking time: 2 hours
Passive time: N/A
Budget friendly: Very
Per serving: 19g protein, 44g carbohydrates, 1g fat, 0g saturated fat, 455mg sodium, 1,122mg potassium, 17g fiber.

For some reason, I have always hated green split pea soup and loved yellow split pea soup. No idea why. The taste is only slightly different, and the color of yellow split peas is only marginally better. But if you haven’t had yellow split pea soup, give this recipe a try. It cooks up with very little hands-on time and makes plenty for freezing. While lentils are not on the Plan, split peas are, giving vegetarians and vegans a few more protein options until they can test more beans. Kale contains 45 different anti-inflammatory flavonoids, an omega-3 fat, and high levels of vitamin K. This soup can also be served over cooked brown rice, quinoa, or millet for a hearty meal.

16 ounces (450g) yellow split peas
1 tablespoon curry powder
1 teaspoon cumin seeds
1 teaspoon fenugreek seeds
1 teaspoon coriander seeds
½ teaspoon mustard seeds
½ teaspoon fennel seeds
½ teaspoon whole cardamom pods
1 tablespoon organic extra virgin olive oil
1 bunch (125g) green onions, thinly sliced
2 cloves garlic, minced
6 cups (1.5L) low-sodium vegetable stock
14 ounces (425g) no-salt-added fire-roasted canned tomatoes
16 ounces (450g) kale, stems attached, chopped into 1-inch (3-cm) pieces

1. Pick over the split peas to remove any pebbles or bruised peas. Rinse in a colander.

2. Add the spices to a small, dry skillet set over medium heat and toast for about 5 minutes, or until fragrant. Set aside.

3. In a large soup pot, warm the oil over medium heat. Add the onions and garlic and sauté for 5 minutes.

4. Add the toasted spices, stir, and cook for 2 minutes more.

5. If any spice powder is stuck to the skillet, use some of the broth to rinse it out into the soup pot. Add the tomatoes, remaining broth, split peas, and kale to the soup pot and stir to combine. Bring to a boil.

6. Stir again, cover, and reduce the heat to low. Simmer for about 2 hours, or until the peas are soft. If using pre-soaked peas (see Cooks’ Note), check after 60 minutes. Remove from the heat.

7. Transfer to 8 individual soup bowls and serve right away, or let cool and store in the refrigerator. Freeze a few individual servings to use for lunches or dinners.

COOKS’ NOTE: If you cannot find fire-roasted tomatoes, regular diced canned tomatoes (no salt added) can be substituted. You can also substitute split mung beans for the yellow split peas. If you don’t have all these spices, find a natural foods store that sells spices in bulk, and buy just a small amount of each. If you have these spices ground, use half as much of each. If you are missing one or two spices, it’s okay. A recent nutritional analysis found that nearly all the potassium in kale is found in the stems. Our diets tend to be very low in potassium, so I include the stems in all my recipes. To further lower the sodium, use homemade salt-free stock. To shorten cooking time, soak peas overnight in filtered water, then drain and rinse.

STEPHANIE’S SPICE STAR: Coriander seed
It was years before I knew that coriander seeds, frequently used in Indian curries, grew into the plant we call cilantro. In other countries, they call cilantro fresh coriander, so there’s no confusion. Coriander seeds have been used for centuries; some were discovered in Egyptian tombs dating back to 960 BCE. Cilantro haters alert! The seeds don’t taste like cilantro, but instead impart a lemony-sagey-caraway flavor to foods.

Reprinted with permission from The Migraine Relief Plan by Stephanie Weaver, MPH, CWHC, Agate Surrey, 2017

Meet 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.

Author links:
Website ~ Twitter ~ Facebook ~ Instagram

And now it's time for the Giveaway!

Win signed copy of The Migraine Relief Plan for US winners, or an unsigned copy of The Migraine Relief Plan for UK winners. (Open to the US and UK until the 3rd March 2019)

The Migraine Relief Plan by Stephanie Weaver book giveaway