Wild Rice and Carrots from The Migraine Relief Plan by Stephanie Weaver

Recipe photography copyright 2016 by Laura Bashar

I know a thing or two about changing your diet for health reasons. As I've written before, when I changed to a vegan diet, my life-long asthma dramatically improved, my high cholesterol came into normal ranges, and I overall felt better. My son has had to change his diet to accommodate his food allergies.

Recipe photography copyright 2016 by Laura Bashar

My friend, Stephanie Weaver, has also had to change her diet to accommodate her health issues, too. She has researched -- very thoroughly -- the best diet to provide relief for symptoms related to migraine, vertigo and Meniere's disease.


Stephanie has written a thoroughly researched guidebook to help people living with these ailments feel better. This is a holistic approach to symptom relief. She has tips, plans, research, recipes and advice all geared toward living a life with fewer headaches.

I love that this book isn't just focused on eating, but really looks at all aspects of your life. She talks about meditation, sleep, stress, and self-care. Stephanie also helps you prepare to "fail." We all know that mistakes happen, and she urges a proactive approach so that you're ready when you slip up on the diet.

If you or someone you love lives with migraines (or the related issues), I urge you to check out this book. Stephanie's book is not vegan, but is definitely adaptable for a a plant-based diet.

Stephanie generously shares her recipe for Wild Rice with Carrots with us. I had this for lunch today, and it was delicious! 


Reprinted with permission from The Migraine Relief Plan, copyright 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc. 

Wild Rice and Carrots

Makes 4 servings

Prep time: 15 minutes Cooking time: 55 minutes Passive time: 10 minutes

Many people haven’t tried wild rice, which is a nutritious grass that grows only in North America. It’s harvested by hand using canoes, and often its purchase supports the Native American cooperatives who produce it. It has an earthy, hearty flavor. If you’re not sure you’ll like it, bring a measuring cup to a natural foods store and buy just 1 cup from the bulk bin to make this recipe. I think I’ll make you a fan. One tester called this “hearty, unique, and easy.”

2 cups (500 mL) filtered water or vegetable stock

1 cup (150g) wild rice, rinsed and drained

1 tablespoon organic extra virgin olive oil 

2 large carrots, thinly sliced on the diagonal

2 ribs celery, finely minced

1 handful fresh Italian flat-leaf parsley, finely chopped

1/2 teaspoon freshly ground black pepper

Budget friendly: Very

1. In a medium saucepan set over high heat, combine the filtered water and rice. Cover and bring to a boil, then reduce the heat to low and cook for 45 minutes. Turn off the heat and leave the cover on for at least 10 minutes.

2. In a large skillet set over medium heat, warm the olive oil. Add the carrots and celery and cook, stirring frequently, for 6 to 8 minutes, or until tender. Stir in the rice, parsley, and black pepper. Cook 1 minute more until everything is warmed through.

3. Serve right away or refrigerate, covered, for up to 5 days.

Cooks’ Note: Wild rice is only grown in North America and may not be available overseas. You could substitute a hearty brown rice instead. I wash the parsley, then roll it up in a clean kitchen towel to help absorb extra moisture. Finely chop just before adding to the recipe.

Per serving: 6g protein, 35g carbohydrates, 4g fat, 0.5g saturated fat, 54mg sodium, 381mg potassium, 4g fiber

Stephanie’s Spice Star: Freshly ground black peppercorns

If you’re used to ground black pepper in the shaker, you’re probably used to stale black pepper. Try buying a pepper grinder and a small amount of whole black peppercorns. You’ll be amazed at the zippy kick it adds to dishes. In addition, fresh spices are more likely to include beneficial phytonutrients, which add additional nutrition to your meal.

Happy Cooking!
Kim

My new book,  Ancient Grains: A Guide to Cooking with Power-Packed Millet, Oats, Spelt, Farro, Sorghum & Teff (Superfoods for Life), is available now! You can also find tasty recipes in Super Seeds and Welcoming Kitchen: 200 Delicious Allergen- & Gluten-Free Vegan Recipes.