Migraine Friendly Recipes: Spinach Dumplings

I’ve been spending some time lately developing recipes that are vegetarian friendly. I thought I would take some time and really learn about the history of vegetarian cooking.

Particularly in the USA, a lot of packaged vegetarian food (and packaged food in general) is flavored to taste like something it isn’t, which is partly why we have headaches. Many of these flavorings are a form of MSG. See a list of them at truthinlabeling.org. Even though a lot of traditional vegetarian recipes (Indian & Lebanese), while extremely healthy and full of raw foods, have a few ingredients with tyramine in them, they can be changed to fit your personal needs and tastes. Plus, there is nothing wrong with eating raw food for a meal. My lunch almost every day lately is raw vegetables dipped in homemade ranch sauce, seeds, and raw fruit. Please don’t misunderstand, it is possible to be a vegetarian non-cook migraine sufferer, as there are migraine-friendly foods in restaurants and supermarkets. For those of you that do like to cook, here is an easy recipe I hope you will enjoy.


  • 10 oz frozen, chopped spinach, cooked and drained, or use fresh spinach
  • 5 oz tuna, fresh or in water (no hydrolyzed protein), well drained, optional
  • ½ cup flour (I like to use half wheat, half white)
  • ½ tsp baking soda
  • 1 clove chopped garlic
  • ½ tsp garlic salt
  • ¼ tsp pepper
  • ½ tsp ground mustard
  • 2 tblsp milk
  • 1 tsp oil
  • Salt
  • Oil

Combine all ingredients except salt and oil in a medium sized mixing bowl and stir with a spoon until well blended. Heat a thin layer of oil in a pan over medium-low heat. Drop dough by small spoonfuls into the oil and fry each side until golden brown. Lay on paper towels to dry and lightly dust with salt for taste, if desired.

*For low-fat dumplings, you may cook the dough in a thin layer of boiling water over medium to medium-high heat instead of oil.
*For spicy dumplings, add 1 4oz can green chilies, drained, and 1/2 tsp ground cumin.

Heidi Gunderson is the author of Migraine-Free Cooking!, a trigger-free cookbook for migraine sufferers, endorsed by Dr. David Buchholz of The Johns Hopkins University School of Medicine. She has made it her mission to help others lead a life free of pain through healthy lifestyle choices. Heidi has a degree in education, and has recently taken science courses at a nearby college with plans to earn a degree in Food Science in the future. This is a change from her original course of action to be a dietitian, because she believes a degree in food science will allow her to market migraine-friendly food to the general public. Heidi has been mentioned in numerous migraine blogs and online sites. She is also mentioned on the Migraine Research Foundation website and has had her recipes featured in the April 2011 issue of Today’s Diet & Nutrition Magazine.

You can find more of Heidi’s recipes along with information for purchasing her book and Dr. Buchholz’s book on her websites http://migrainefreecooking.com & http://migrainefreecooking.blogspot.com

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