Today I have 2 recipes for you: Veggie Quinoa Casserole & Creamy Not-ella Carob Butter. Both are vegan and happen to be good for people who suffer from migraines too. My friend, Stephanie Weaver, has suffered from migraines and wrote a whole book about it.
If you are having headache issues I do recommend taking a look at Stephanie’s The Migraine Relief Plan. She gives you an 8-Week plan for reducing the frequency and intensity of migraines. It’s inspired by the latest in nutrition literature and research, and is vegetarian- and vegan-friendly, as it focuses on eating large quantities of vegetables and some fruits.
Please note that not all the recipes are vegan, but 57 out of 78 can be made vegan so if you’ve been having issues with headaches you will want to look into this book.
But even if you never get headaches you will still enjoy the recipes below for the Creamy Not-ella Carob Butter and Roasted Veggie Quinoa Casserole.
Stephanie recommends avoiding possible migraine triggers for approximately six months on the Plan, then testing foods individually to see what you can add back into your diet without issues.
- 1 cup (175 g) quinoa, any color
- 1 butternut or other fall squash, 1.5-2 lbs (680-900 g)
- 2 large carrots
- 3 stalks celery
- ½ cup kale stems, chopped
- ½ cup cooked black beans, no-salt-added or low-sodium, drained, optional
- 6 large or 12 tiny cloves garlic
- ¼ cup (60 ml) extra-virgin olive oil
- 2 tbsp medium curry powder, no salt added
- 1-1/2 cups (375 ml) low-sodium vegetable stock
- Cover the quinoa in 1 cup (250 ml) filtered water and set aside to soak.
- Wash the vegetables and place them in a large mixing bowl as you prep them.
- Peel the squash, cut in half, remove the seeds and strings, and cut into a ½" dice.
- Scrub the carrots and celery, remove the tips and ends, and cut into a ½" dice.
- Wash, shake dry and chop the kale stems.
- Finely mince the garlic.
- Add the black beans to the bowl.
- Drizzle the oil over the vegetables and toss together. Sprinkle with curry powder and toss until evenly coated.
- Preheat the oven to 400F/200C/gas mark 6.
- Drain and rinse the quinoa.
- Spray or oil a large casserole dish that has a lid, or can be covered with aluminum foil.
- Add the drained quinoa and stock. Gently agitate the dish to distribute the quinoa evenly, while keeping it submerged in the liquid.
- Gently add the vegetables evenly on top, spreading with a spatula. put on the lid or cover tightly with foil, and bake for 35-45 minutes, just until the vegetables are fork-tender.
- Remove from oven, uncover, and let sit a few minutes before serving.
- 1 C. (230 g) raw, unsalted sunflower seeds
- 1 C. (160 g) raw hemp seeds
- 4 packets stevia, or 40 drops liquid stevia
- ½ C. (48 g) carob powder
- 4 T. (60 ml) coconut oil
- Preheat oven to 300F/150C/gas mark 2. Put sunflower seeds on baking sheets lined with fresh parchment paper.
- Toast seeds for 10 minutes, then stir. Turn off the oven and toast the seeds another 10 minutes. You want them golden brown but not dark brown or burnt.
- Let cool on a wire rack.
- Put the seeds in a food processor fitted with the S-blade and blend into a fine powder, about a minute.
- Add hemp seeds and stevia and blend about 4 more minutes, stopping every minute to scrape down the sides. Eventually it will form a ball and become nut butter.
- Blend carob powder with the oil, then add to the processor.
- Continue blending until you get the smooth consistency you want.
- Remove to a mixing bowl and blend in the remaining ingredients.
- Place in a glass jar and store in the refrigerator. It will be spreadable when refrigerated, and just a little thicker than chocolate-hazelnut spread at room temperature. This lasts several weeks.