The Mediterranean Migraine Diet: A Science-Based Roadmap to Control Symptoms and Transform Brain Health

This book combines one of my favorite food genres (Mediterranean) with my LEAST favorite thing (migraine), but what a necessary niche it fills! Science has proven that a well-rounded, Mediterranean diet rich in omega-3's can be helpful in reducing the frequency and/or intensity of migraine attacks. The co-author, Alicia, is an expert in this herself, as she lives with vestibular migraine. She is the founder of the very helpful blog, The Dizzy Cook, and authored her first cookbook of the same name, which is a collection of recipes built around the Heal Your Headache diet. This second book was co-authored by her migraine specialist, Dr. Shin Beh. In addition to the delicious recipes, the two of them offer helpful tips and information from both a patient and physician perspective The book offers a lot of information on why the Mediterranean diet is suitable for migraine (and cardiovascular health, too!), a solid and reasonable explanation of food triggers, tips on curating a migraine-friendly pantry, specific tips on where to shop for certain ingredients, and descriptions of some of the lesser-known ingredients, like sumac and za'atar. (This book turned me on to those spices!) What I love best is that none of the 70 recipes are too complicated or exhausting to make, because Alicia knows what it's like to try to put together a meal when you're not feeling your best. (In fact, she's included a helpful list for high-pain or dizzy days, or things to make when you're feeling nauseated.) What's more, each of the recipes is easily customizable. I have an unreasonable hatred of chicken thighs, but subbing chicken breast in those recipes is no problem; I also don't like goat cheese, but can easily sub feta; and lamb is a no for me, but I'll make those burgers with turkey instead. Her recipes are so thoughtful and creative, in addition to being healthy, with a few tasty (but still healthy) treats in between, like Vanilla Honey Pudding with Berries and Honey Tahini Cookies. The dishes I make on repeat include her air-fryer salmon (which you can do so much with!), the Creamy White Bean and Kale soup, and the Za'tar Roasted Carrots. Some of the dishes LOOK like you spent a ton of time in the kitchen, but you really didn't, like the Mushroom Farroto (the cheat for risotto, but no standing over the stove for an hour!) and the PortoPizzas (genius!). I can't wait to try the artichoke hummus and the chickpea mayo. (Oooh, I bet that's great with the salmon!) This book has a lot of healthy, tasty recipes that appeal to everyone, even if you don't have migraine, or cook for others in your family who don't. But if you do live with migraine, you will appreciate the thoughtful touches and suggestions sprinkled throughout the book. My suggestion is to start by whipping up Alicia's Famous Migraine-Fighting Smoothie and sipping on that while you bookmark all the recipes you're going to want to make.

Reintroducing cooking into my life following my brain injury has made for a bumpy road; add to that the fact that I live with debilitating daily migraine, and I'm often left with a recipe for disaster. Ha, pun intended. But then I found the Super Easy- Egg Casserole by The Dizzy Cook. It was my grandparents 67th wedding anniversary and I wanted to host a brunch for them to celebrate. But, seeing as I am just getting back into the kitchen after many years away following my TBI, I knew I needed to proceed with caution. This recipe called for delicious ingredients and only had a few simple steps, making it Super Easy like she claimed. This book features beautiful pictures, detailed directions with additional tips for anyone trying to make adjustments to how they cook for their health. The Mediterranean Migraine Diet Cookbook guided me in making a fabulous meal that my entire family enjoyed. I am excited to use this fantastic book in my next culinary adventure. As Always, Happy Reading!

Great cookbook. Recipes are fantastic. Book helps you avoid food that trigger migraines. Very happy with purchase.

I am a huge fan of Alicia so I was so excited to order this second cookbook of her’s when I heard about it. Her first book is absolutely 💯 and I recommend to all my vestibular friends and even to non vestibular people! I ordered the hardback edition of this cookbook so it was a bit more price wise. I was a bit disappointed when mine arrived with smudges on the outside and sticky area’s especially at hardcover prices! It’s possible someone at Amazon was snacking on their lunch while browsing my book and getting some idea’s from the book. 😀 I am trying some of the recipes in this book soon and will update my review as I try and sample them.

If you suffer from Vestibular Migraines, Alicia Wolf's cookbooks are A MUST. Recipes are absolutely delicious and easy to make. Very easy to modify based on what you have or what you feel up to cooking. Highly recommend!

Good recipes. As always, each person has to find what works for them.

I am almost making migraine free from about 15 migraines per month. The plan does include nuts which is one of my biggest triggers. I have learned seeds such as sesame, sunflower and cardamom are also big triggers and would not have known that without eliminating as recommended as well as nuts. My quality of life and need for migraine meds have substantially improved! Thank you! I am sharing this book with anyone who mentions having migraines.

Alicia has put together some delicious recipes that make it doable to follow the migraine diet. Everything I’ve tried has been a hit in my family!

Some great recipes in here and easy to follow

Love the broad selection of recipes

I love the mix of professional advice from a doctor as well as the hands on experience of the author. Brilliant book for anyone suffering from migraine or vestibular migraine