Let’s face it, grocery shopping with a migraine can feel like navigating a minefield. Been there, done that, and let me tell you, it’s no picnic. Over the years, I’ve honed my shopping strategies and discovered a treasure trove of migraine-friendly pantry staples that make life so much easier.
Whether you’re just starting a migraine elimination diet like Heal Your Headache or following a low tyramine plan, stocking up on these essentials will not only simplify your shopping trips but also empower you to create delicious, headache-free meals. Consider this your roadmap to a happier, healthier pantry!
Snacks That Won’t Trigger a Migraine
We all need a little something to get us through the day, but fear not, snack time doesn’t have to be a danger zone! Here are some of my all-time favorites:
Seed Butters: Sunbutter is my jam! Look for unsweetened varieties like Organic Sunbutter (Whole Foods) or Trader Joe’s. Tahini is another winner, perfect for hummus or dressings. And let’s not forget pumpkin, sunflower, and sacha inchi seeds – sprinkle them on salads, add them to smoothies, or enjoy them by the handful!
Cheese Please: Fresh mozzarella, burrata, chevre, and farmer’s cheese are all great options. For a convenient snack, I always have Organic Valley Cream Cheese or Philadelphia Cream Cheese on hand.
Crunchy & Salty: Boulder Canyon Olive Oil Potato Chips are a godsend – just potatoes and olive oil! Crunchmaster Multi Grain Crackers (sea salt flavor only!) are my gluten-free go-to.
Sweet Treats: Indulge your sweet tooth with Chessman Cookies, Aleia’s Gluten Free Ginger Snaps (great for my gluten-free friends!), or a scoop of Haagen Dazs Vanilla or McConnell’s Vanilla ice cream.
Condiments to Liven Up Your Plate
These pantry heroes will add a burst of flavor without the unwanted additives:
Vinegar Power: Distilled white vinegar is your new best friend! Use it as a substitute for citrus tang or in salad dressings.
Vanilla Extract: Trader Joe’s Alcohol Free Vanilla Extract is a rare find and a must-have for baking.
Soy Sauce Swap: Coconut aminos are a great alternative to soy sauce. Look for unfermented varieties if possible. Trader Joe’s has a budget-friendly option.
Mayo Makeover: Sir Kensington’s Organic Mayonnaise is my top pick for store-bought mayo. For a stricter option, try Primal Kitchen’s Avocado Oil Mayo or Chosen Foods Avocado Oil Mayo.
Mustard Magic: Annie’s Dijon Mustard or HEB Organics Brand (for my fellow Texans) are both safe bets.
Spice Up Your Life: Lingham’s or Fix Sriracha are good options, but always double-check ingredients! For a sweet and spicy kick, try Pretty Thai Sweet Thai Chili Sauce.
Ketchup Fix: Fody brand ketchup is onion-free and a lifesaver!
Baking Essentials for Delicious Creations
Whipping up migraine-friendly treats is easier than you think with these essentials:
Panko Power: Panko breadcrumbs are a great substitute for regular breadcrumbs. Look for gluten-free options from Jeff’s or regular panko from your local grocery store.
White Chocolate Dreams: Divine white chocolate is my absolute favorite – creamy, delicious, and perfect for baking.
Butter Bliss: Kerrygold Butter and Ghee are top-notch choices. Ghee is especially great for high-heat cooking.
Flour Power: Bob’s Red Mill Unbleached Organic White All-Purpose Flour and Arrowhead Mills Organic White Flour are excellent options. For gluten-free baking, explore their rice, oat, and buckwheat flour options.
Bread and More: Navigating the Bakery Aisle
Finding migraine-safe bread can be tricky, but these brands are usually winners:
Bread Winners: Pepperidge Farm’s Wheat Bread and Dave’s Killer Bread are generally well-tolerated. Look for local bakeries that offer “malt”-free options. My personal favorite is Heartland Bread Co.
Gluten-Free Goodness: Canyon Bakehouse and Free Bread are great gluten-free brands. Against the Grain Original Rolls are another must-try.
Tortilla Time: Look for refrigerated or freshly made tortillas. TortillaLand and Margaritas are good options. For gluten-free, seek out house-made corn tortillas.
Stock and Broth: Flavor Foundations
Homemade broth is ideal, but these store-bought options can work in a pinch:
Broth Boosters: Gourmend and Butcher’s Bone Broth are good choices, but be mindful of potential glutamate content if you’re sensitive.
Vegetable Broth Victory: Trader Joe’s “Hearty” Vegetable Stock and Pacific Vegetable Broth are usually well-tolerated. Fody Vegetable Soup Base is a great vegetarian option.
Pre-Made Seasonings for Flavor Shortcuts
These pre-made seasonings make flavoring your food a breeze:
Flavor Savers: Primal Palate offers great options like Super Gyro and Taco Seasoning.
Shallot Substitute: Penzeys Dried Shallots are a lifesaver when you need a touch of onion flavor.
Chili Powder Power: Morton and Basset and Frontier offer safe and delicious chili powder options.
Breakfast and Smoothie Essentials
Start your day off right with these migraine-friendly breakfast and smoothie staples:
Pancake Power: Annie’s Pancake Mix is perfect for stress-free mornings.
Cottage Cheese Cravings: Friendship Dairies and Breakstone’s have a few migraine-friendly cottage cheese options.
Smoothie Superstars: Organic dried mulberries and goji berries add a boost of sweetness and nutrition to your smoothies.
Oat Milk Options: Tempt Hemp Milk or Oatly Oat Milk are excellent dairy-free alternatives.
Protein Power: Explore different protein powder options to find what works best for you.
Cereal Choices: Plain Cheerios, corn and rice Chex, and Lovebird Cinnamon or Plain cereal are all safe bets.
Pasta, Pizza, and Sauce: Italian Favorites Made Easy
Enjoy your favorite Italian dishes without triggering a migraine:
Pasta Perfection: Gluten Free Quinoa Pasta is a quick and easy option. Jovial offers a variety of delicious gluten-free pasta choices.
Sauce Savior: Rao’s Sensitive Marinara and Cucina Antica Marinara are both onion-free and packed with flavor.
Pizza Night: Cauli’flour Pizza Crusts and Trader Joe’s Cauliflower Gnocchi are great gluten-free alternatives.
Alcohol: Enjoying a Toast Without the Headache
While alcohol isn’t part of the elimination diet, you can still enjoy the occasional drink with these tips:
Wine Wisdom: Opt for low-histamine wine options.
Liquor Lowdown: Choose clear spirits over darker ones.
Wine Wand Wonders: Consider using a wine wand to reduce sulfites and histamines.
There you have it – my ultimate guide to a migraine-friendly pantry! Remember, always read labels carefully, as ingredients can change. With a little planning and these go-to staples, you can enjoy delicious, headache-free meals every day.
Head over to Robert Kline Art for more tips and inspiration on living your best life with migraines. Happy cooking!