The Feel Good Days Golden Milk Latte (Migraine Friendly)

Golden Milk Latte

The Feel Good Days Golden Milk Latte — jgb

I work turmeric into my diet daily because it is a nutritional powerhouse. It has antiviral and anti-inflammatory properties to name a few of the many benefits. The only problem is that I do not like the taste of it, not at all. Thus, I am always on the lookout for ways to disguise it.

Last winter I found recipes for Golden Milk. It was the first time I had heard of drinking turmeric in a soothing drink. At the time I had a new diagnosis of immunodeficiency from a chemotherapy which was hitting me hard physically and emotionally so I was excited to find these recipes that made turmeric palatable.

Since then I have been switching ingredients up here and there to make it, as Goldilocks would say, just the way I like it. I hope you enjoy it too!

I drink mine with coffee, hence the name “latte” but you can drink it without the coffee. That is called golden milk.

Because I use nutmeg instead of cinnamon this is migraine-friendly. You migraineurs may find that the anti-inflammatory turmeric and ginger help to decrease the severity of your migraines. They help mine but we are all different.

If you have have been watching my Instagram stories you know that I make enough of this to last more than one serving. See my instructions for storing and reheating leftovers below the recipe.




golden milk ingredients

Golden Milk Ingredients — jgb


1 Can of Coconut Milk (sub whichever milk you prefer — just over 1-1/2 Cup)

4 Cups brewed coffee (omit if you are just making the Golden Milk)

1 tsp Ground Turmeric 

1/4 tsp Ground Ginger

2 TBSP Maple Syrup

1/2 tsp Vanilla

Dash of Cayenne Pepper (I use 2 dashes — but try one first)

Dash of Pepper (this helps with absorption — omit if you are sensitive to nightshades)


Pour Coconut Milk, Turmeric, Nutmeg, Ginger, Maple syrup, Vanilla, Cayenne Pepper, Black Pepper in a saucepan over medium until hot to touch but not boiling

Stir or whisk occasionally while heating so the milk does not burn on bottom of pan

Pour coffee into pan and stir/whisk

This tastes great with or without froth. If you want your beverage to have froth, use an immersion blender or a regular blender


How to store leftovers and reheat

Let your remaining golden milk latte completely cool.

Store in single serving sizes in freezer bags. I use plastic as long as the beverage is cool. A plastic-free option is to use jars or Stasher Bags.

To reheat: run your bag under warm water for ~ a minute. Pour into a saucepan and heat on medium for a couple of minutes until warm. If you want froth use immersion blender or blender.




Better Than Brownies Coffee Treat

Better Than Brownies Coffee 7

Better Than Brownies Coffee – The Feel Good Days

Let’s talk hot chocolate, even better, let’s talk hot chocolate blended with coffee…mmmm…

If you are a migraine sufferer, or if you have crohn’s disease or ulcerative colitis, there is a high chance that you don’t enjoy those yummy beverages often.

I am here to offer a possible solution for you.

Until this year, I had not had creamy chocolate treats in such long time that I had truly forgotten how completely divine they are.

As hard as this may be to comprehend, I had developed an aversion to chocolate because I associated it with migraines.

11 months ago, I went on the AIP (Autoimmune Protocol of the Paleo) diet. While this elimination diet can be intimidating, it has been a stepping stone to increased health and freedom for me. I followed the diet strictly for 3 months and then began to add foods back into my diet.

I have learned to cook with real, nutrient-dense foods in place of processed foods. Over the past year, I have become more aware of which foods cause inflammation in my body and which foods don’t. And, in the process, my gut has healed. As my gut has healed, my ability to eat and drink foods (and beverages) that used to cause trouble for me is improving. 

I am healing and it is magnificent.

Today I follow more of a “Paleo” diet than the AIP. I use that term because it is a helpful guideline to describe the way I eat, not because I think that there is a one size fits all diet for every person.

So, back to this yummy treat…

Better Than Brownies Coffee 7

Better Than Brownies Coffee — The Feel Good Days

Back in my 20’s before the migraines were bad enough for me to change my diet, before I had crohn’s disease, my life was pretty uncomplicated. I laughed often and easily and I did not have dietary restrictions.

During that time I worked in a large hospital that had a coffee shop in the cafeteria. This was during the 1990’s, right before Starbucks hit the national scene so the specialized coffee treats they served were similar to what you will find at Starbucks but they were independent to that little shop.

Every afternoon you could find me with my friends grabbing a coffee to energize us for the rest of our work day. I had 2 favorite drinks: one was a cold variation and the other was hot.

Over the recent weeks I have been playing with migraine friendly ingredients in attempt to re-create my old favorite warm coffee treat.

This is so yummy!

I am posting it is just in time to make for the holidays as well as cold evenings spent fire-side, watching movies or chatting with friends.

You can make this with decaf if caffeine bothers you.

Technically, this recipe is a Paleo treat as coffee is not part of the AIP diet.

This treat is yummy without the whipped cream but the whipped cream makes it extra delicious and festive.

It is a coconut milk based whipped cream that is super easy to make so if you have time to make it, I recommend it (festive is always a bonus) ❤

Better Than Brownies Coffee 3

Better Than Brownies Coffee — The Feel Good Days

Ingredients for Beverage

(1 Serving)

1 Cup Brewed Coffee

1 Cup Full Fat Coconut Milk

1 Tbsp Grassfed Salted Butter

*Dairy Free Note: I am Lactose Intolerant but can tolerate butter, If you cannot, try substituting Ghee which most people are able to tolerate

1 Tbsp + 2 teaspoons Carob Powder

2 Tbsp Maple Syrup

1 teaspoon Vanilla

1/4 teaspoon Sea Salt


Melt butter in medium sized pan

Pour remaining ingredients into pan

Heat over low for ~3-5 minutes, whisking/stirring frequently to make sure the beverage does not burn on the bottom

Ingredients for Whipped Cream

1 Can of Full Fat Coconut Milk Refrigerate for 12-24 Hours

1 – 2 Tbsp Coconut Sugar (or sweetener of choice)


Refrigerate Can of Coconut Milk for 12-24 Hours so that the top 1/3-1/2 will become thick

Open can and scoop out the top layer which is a thickened “cream”

Use blender or beaters to whip the cream until it is fluffy (3-5 minutes)

Add sweetener (this is really up to your taste preference, I like it sweeter than some people) 😉


Carob Chips

Sprinkle Carob Chips on top of the whipped cream

Enjoy ❤

Recipe Tip: If chocolate is NOT a migraine trigger for you than you can use organic Cacao Powder which is a healthy version of Cocoa Powder in place of Carob Powder. You can can also use Cacao Nibs which are a healthier version of Chocolate Chips in place of Carob Chips 

My Healing Soup

Healing Soup 4

Healing Soup with Kale, Carrots, Green Onions, Purple Cabbage

My love for Asian foods and soups forced me to get creative in the kitchen.

I have learned to re-create some favorites using migraine-friendly ingredients.

Over the summer I started making a very simple and absolutely delicious soup. I call it “my healing soup” because it is jam-packed with nutrients.


Healing Soup with Broccoli, Carrots, Green Onions

I also call it my “migraine friendly pho” because it is a soup with rice noodles (Pho is a Vietnamese noodle soup).

migraine friendly pho

Migraine Friendly Pho

To make this soup, I use homemade chicken broth. I make a short cooking time broth because it has decreased amounts of tyramine, histamine and natural MSG levels which make it less likely to trigger a migraine than most broths. You can find the recipe here.

If you prefer to buy pre-made broth, I tolerate Pacific Organic Free Range Chicken Broth the best in regard to migraines.

Healing Soup Veggies 2

Healing Soup Vegetables


Makes 2 Large Bowls

2 Cups Shredded Chicken (white or dark meat–your preference)

2 Cups Chicken Broth

3-4 types of vegetables *I always use chopped carrots and sliced green onions*

Other vegetables that I have used include: kale, broccoli, brussels sprouts, sauerkraut, cauliflower, cabbage, purple cabbage

Coconut Oil (You want to use “Whole Kernel, Unrefined”, “Virgin Coconut Oil” because it has a slight coconut taste which give this soup an Asian flare)

Toasted Sesame Oil (This is AIP Reintroduction, omit if you do not tolerate it)

Garlic Powder

Sea Salt

1-2 Cups cooked rice noodles (use Zucchini Noodles “Zoodles” if you are following AIP and have not reintroduced rice)


Chop and slice veggies (if you are using cabbage or brussels sprouts, I recommend slicing those veggies very thin)

I recommend always using the carrot/green onion combination because it adds a nice flavor to this soup

Saute veggies in coconut oil until tender

Heat broth and chicken

Make your Healing Bowls

1/3 Cup Chicken

1/3 Cup Rice Noodles or Zoodles

1 Cup Broth

Top with sauteed vegetables

Add 1/2 tsp Coconut Oil, 1/2 tsp Toasted Sesame Oil, 1/4 tsp Garlic Powder

Salt to taste (you may wish to add more garlic powder and sesame oil to taste also)

Enjoy ❤

If you tolerate rice noodles, you might enjoy using these rice noodles for a migraine friendly pho (it is the brand I use).

migraine friendly pho

Migraine Friendly Pho

*AIP tip: If you do not tolerate Toasted Sesame Oil, omit it from soup. I have enjoyed this yummy soup both with and without it.

**Rice is not part of the AIP diet however many people with autoimmune conditions find that they tolerate it well. I have been able to add rice back to my diet without difficulty which is why I use rice noodles.

If you also eat rice, you can make a yummy variation on this soup by substitution rice for noodles.

Creamy White Sweet Potato – Cauliflower Mash (Delicious)

Fluffy Sweet Potato-Cauliflower Mash

Creamy White Sweet Potato-Cauliflower Mash

I spent most of this weekend fighting off an upper respiratory virus which meant lots of water and rest. Late yesterday afternoon, I wandered into our kitchen in search of comfort food.

A cold front had swept through the Deep South while I napped and my husband had a beautiful fire warming our house when I woke.

It was clear to him that I was feeling better because I was in the kitchen, chopping veggies and for a lack of better words, playing with foods. Cooking always makes me feel more alive.

Since I was still nursing a cold, comfort food sounded splendid. I don’t know about you but mashed potatoes fit that bill any day. Ever since I got crohn’s disease in 2001 I have been eating knock-off mashed potatoes because regular white potatoes are too difficult for me to digest. Until yesterday, my favorite faux potato recipe was made from cauliflower.

Last night I stumbled upon a whole new level of yumminess!

Over our years together, my husband has tried to like the cauliflower-based mashed potato recipes but they have not been his favorite. After his first taste of this dish, eyes bright, he said “mmm, these taste like mashed potatoes”.

 Seriously these are superb and are the closest thing to old fashioned mashed potatoes that I have tasted yet. I can’t believe it took me 14 years to figure this recipe out because it is so easy.


Serves 10-12

3-4 (6 Cups chopped)  Japanese Sweet Potatoes  (also known as White Sweet Potatoes –they are white inside) * I buy them at Whole foods, I believe that Trader Joe’s Has recently started carrying them too or you can order them through the Amazon link

2 Heads of Cauliflower

Enough water to cover and boil cubed potatoes and cauliflower (SAVE 2-1/2 Cups water after boiling for recipe)

1 Cup Grassfed Butter or Ghee

1 TBSP Sea Salt

Dried Parsley Flakes



1 .Peel and cube potatoes

2. Chop cauliflower

3. Cover potatoes and cauliflower with water and bring to a boil, cover and boil on medium-low/low until tender

4. Drain potatoes and cauliflower **Keeping 2-1/2 Cups of water from boiled water**

5. Place potatoes, cauliflower, 1 Cup Butter or Ghee, 2-1/2 Cups of reserved water, 1 TBSP Sea Salt in food processor or blender and puree until smooth.

6. Taste: Add extra salt to your taste. If you want the mash to be less lumpy, add more of the reserved water.

7. Sprinkle dried parsley flakes on top prior to serving

Enjoy ❤

Migraine Tip: Regular White Potatoes are a common migraine trigger so this is a nice substitute (and it tastes like the real deal) 

AIP Tip: Ghee is an AIP re-intro food. Some people on AIP are able to tolerate grassfed butter but it is not on the AIP diet.

Paleo Pumpkin Spice Latte

my pumpkin latte

Paleo Pumpkin Latte

I am one of those people who goes pumpkin-crazy the second I spot an autumn-colored leaf on a tree.

It has been years since I have been able to drink a yummy, creamy pumpkin latte because I can’t drink milk or almond milk. However things changed this year and I am excited to share what’s new with me because this might help you too.

I have a history of crohn’s disease. 14 years ago I was diagnosed with prolonged hospitalizations and the words “profound onset”.

After the first few years, I stabilized and actually got back to the place where I was able to enjoy cream-based specialty coffee beverages for a while. However, by 2010 I could no longer tolerate milk-based products due to the damage that crohn’s had taken on my body.

Last January I went on the AIP (Autoimmune Protocol of the Paleo diet). Over the past 9 months I have learned how to cook with coconut milk, coconut cream, and ghee.

Since then, yummy, creamy textures such as ice cream, milkshakes, and lattes have been added back to my life.

As trivial as that may sound, when you have not had those treats for years, being able to have them again will take your breath away because you forget how delightful they are (cue lovely, joyful, touching music).

Over the recent weeks, I have been playing with pumpkin puree, coffee and coconut milk in attempt to come up with a simple pumpkin latte that I can make at home to enjoy during this yummy season.

pumpkin patch

Pumpkin Patch with Chris

I thought that today would be the perfect to day share my recipe since today is National Coffee Day


2 Cups of Brewed Coffee

1 Cup Coconut Cream (when you refrigerate a can of **Full Fat** Coconut Milk  for 24 hours the top layer will become thick, this is referred to as coconut cream—scoop that off to use in recipe;  depending on brand, you may need 2 cans)

1/3 Cup Pureed Pumpkin 

1/4 cup Maple Syrup

1 Tbsp Pumpkin Pie Spice

1 tsp Cinnamon


Pour ingredients into a blender and mix

This can be re-heated in a pan or a microwave

~It is so easy~

Enjoy ❤

*AIP Tip: Coffee is a re-intro and not part of the initial diet. Some people do not tolerate it well. 

*Migraine Tip: Coffee can be a migraine trigger for some people.

Full Moons and Migraine Headaches

seaside 2

jessica and chris beach trip

Tonight we will have a super moon which means that today I have a wicked bad migraine.

Migraineurs (people who get migraines) have different triggers and full moons are on the list.

If you are a migraine sufferer than you probably know that we all have different triggers so a full moon may not bother you.

Scientists and doctors are not certain of the reason that migraines can be triggered by the lunar cycle however a few theories and facts surrounding the issue include the following:

  1. The full moon can disrupt sleep; changes in sleep patterns (even by an hour) can trigger a migraine.
  2. The full moon can change levels of serotonin. Serotonin is a major player when it comes to migraines; when the levels of that neurotransmitter change, a migraine is often triggered.
  3. Some women’s menstrual cycles revolve with the moon.
  4. We are ~80% water and changes in the atmospheric pressure (the barometric pressure) affect us: more babies are born during full moons, ER visits increase significantly and yes, some people get migraines.

Today has been hard,  I have been super sick.

Years ago, I would have been in the ER for a migraine this bad but I have learned how to manage them at home. That is not to say that the ER is a bad option because sometimes it is the correct place to go.

I am sharing my day with you in hopes that you can get some ideas of how you might be able to feel better when a migraine knocks you down.

  1. I took my maximum dose of Imitrex.
  2. I have been eating rice with sea salt because the sodium helps the carbohydrate get into the blood faster. Carbs boost serotonin—> serotonin is important in stopping migraines.
  3. I took some Ibuprofen (which a crohn’s patient is not supposed to take but desperate times call for desperate measures). Since I do have crohn’s disease, I limited my dose of Ibuprofen and made sure to take it when I was eating the rice to aid in protect the lining of my gut.
  4. I have also taken stronger pain medication prescribed by my neurologist.
  5. I have taken nausea medication.
  6. I have been drinking caffeine, water and ginger tea throughout the day because each of these are helpful for my migraines.
  7. My dear husband headed over to the my new favorite place, Raw Juice Boutique, to pick up a custom-made smoothie for me: coconut water, kale, apple, ginger and a little honey.
  8.  I have been using my Fascia Blaster (which was created by one of my childhood friends Ashley Black) to work on releasing my fascia that is knotted up and painful.
  9. I currently have an ice pack on my upper neck area and a heating pad on my lower back (a trick I just learned thanks to one of my Instagram followers @shans_world) ❤

I feel like today (and this post) is a good example of how some days are really hard. And it takes western medicine plus a holistic approach to get me stable.

Wellness is a lifestyle, it is not a quick fix.

green smoothie

my custom made green smoothie


As hard as today has been, I must remember that just last week my mother said that I am healthier than she has seen me in years.  Overall, I am getting better.

#WellnessIsALifestyle and you may be surprised at how much you can do to make yourself feel better with a few changes ❤️

Tangy Garlic Steak Marinade (AIP, Migraine Friendly)

steak marinade dinner

jessica’s aip steak marinade dinner party


Last night I hosted my first AIP Paleo dinner party for a group of people who don’t need to follow special or healing diets.

In the past, this would have been intimidating to me. However, I have become much more confident in my diet because it is helping me feel better than I have felt since I first got crohn’s disease 14 years ago.

I am learning how to prepare yummy meals out of foods that are anti-inflammatory which is making my entire body calm (even the migraines are becoming better, they are not totally gone, but they are less severe).

On the menu last night: Steaks, Brussels Sprouts, Salad, and Cherry Pie with Homemade Whipped Cream. I prepared the meal from real foods which are nutrient dense; that is how we eat these days on the AIP (autoimmune prototcol of the paleo diet).

Admittedly, I had a selfish motive for hosting: I wanted to make certain that my steak marinade is as good as we think it is. I was thrilled to find that both the men and women absolutely loved it.

We ate around an old farm table that sits on our screened porch adorned with candles and laughed late into the night. Autumn is in the air, with it’s crisp cool evenings and colorful leaves falling. During the meal, the words”yum, this is delicious” played on repeat; which made my heart smile.

To make the recipe testing fair, I developed 2 versions of the recipe: 1 uses fresh herbs and the other uses dry herbs. Because, let’s be honest, most of us don’t always have fresh herbs exactly when we need them, but that jar of dried parsley is usually in the cupboard.

We marinated and grilled New York Strips and Filet Mignonettes for everyone to sample.

I have spent the past several weeks adjusting measurements because I want both versions of this marinade to be delicious and I want them to be reliably good; an easy fall back for you regardless of the version you use.

Steak Marinade

My guests agreed that there was no distinguishable difference between the two recipes (yay—reliability goal: achieved). We also agreed that the marinade worked wonderfully with the different cuts of meat.

In addition, have used this marinade on flank steak and it is fabulous.

My husband and I are creative people but neither of us have been able to think of a name for this marinade to do it justice…and it is tasty enough that it needs a “real” name.

**Over the past 5 months this steak marinade has become a weekend treat for us. We love it and one night while talking about it we said the words “tangy” and “garlicky”…and it stuck. I have decided to name the marinade “Tangy Garlic Marinade” and the giveaway is over. But I will do more giveaways so please don’t worry about that.

I hope you will give this recipe a try, it is truly delicious and so simple to make (both versions).

I have decided to ask for your help.

I currently have 633 followers on Instagram, 42 on Facebook and 77 followers of my blog—Y’all are awesome! I am filled with gratitude that I have so many people in my community walking toward wellness with me and exchanging tips for optimal health.

So, I am choosing this opportunity to do my first giveaway of a $50.00 Amazon gift card to whoever comes up with a name that I love for this recipe.

The contest will continue until I announce the winner on my blog, Instagram and Facebook accounts.

Here are the recipes based on 2 pounds of steak

Fresh Herb Marinade Recipe

1/2 Cup Fresh Parsley

1/2 Cup Extra Virgin Olive Oil

3/4 Cups + 1 Tbsp Distilled White Vinegar

2 teaspoons Sea Salt

6 Peeled Garlic Cloves

1/3 Cup + 3 Tbsp Maple Syrup


  1. Put all ingredients in blender and blend until smooth
  2. Marinade steak in ziplock bag or dish for 6 hours in the refrigerator
  3. Take steaks out of refrigerator and let them marinate at room temperature for 30 minutes prior to grilling **If you cannot marinade for the entire 6 hours, that is alright…try to at least get 1 hour of marination, ideally 4-6 hours**

Dry Herb Marinade Recipe

1/4 Cup Dry Parsley

1/2 Cup Extra Virgin Olive Oil

1/4 Cup Distilled White Vinegar

1/4 Cup Maple Syrup

6 Peeled Garlic Cloves

1 teaspoon Sea Salt


  1. Put all ingredients in blender and blend until smooth
  2. Marinade steak in ziplock bag or dish for 6 hours in the refrigerator
  3. Take steaks out of refrigerator and let them marinate at room temperature for 30 minutes prior to grilling  **If you cannot marinade for the entire 6 hours, that is alright…try to at least get 1 hour of marination, ideally 4-6 hours**

For the Grill

Preheat grill on high

Grill on medium-high to high: cook steaks on for 5 minutes and flip then cook for 5 minutes on the other side–then we check to see how “done” they are.

To check level of doneness: temperature of rare is 130 (degrees F), 135 (degrees F) is medium rare, 145 (degrees F) is medium, 150 (degrees F) is medium well and 160 (degrees F) is well done.

*when you remove steak from grill, place steak on a plate and cover it loosely with aluminum foil. Let it rest for 5 minutes and keep in mind that it will continue to cook slightly during this time.

Rules for Contest

  1. Make at least one version of the marinade and see if the taste helps you come up with a good name.
  2. You can post the name on my blog, Facebook page or Instagram account.
  3. The contest will continue until I announce the winner on my blog, Instagram and Facebook accounts.

aip cherry pie from grazed and enthused

For desert, I doubled the ingredients to Alaena Haber’s Cherry Pie Bars and created a pie. I topped it with homemade coconut whipped cream. It was Amazing.

Migraine Tip: Vinegar is a common migraine trigger; White Distilled Vinegar is typically the “migraine-friendly” vinegar option which is why I use it. However, if you are sensitive to vinegar this may not work for you. Or you may want to try the following: decrease the amount of vinegar and substitute FRESH lemon or lime juice. The lemon and lime can also be a trigger but it is worth a try. 

Migraine Tip on the Desert: Cherries can be a migraine trigger for some people. This crust is delicious and if cherries are a trigger for you, I recommend substituting a different berry. 

AIP Beef Stew


Jessica’s AIP Beef Stew

In my book, chilly nights call for beef stew.

Since going AIP (autoimmune protocol of the paleo diet) last January, I continue to feel better each month. And to be honest, I am becoming a better cook. I have always loved to cook but our meals are getting to be quite tasty around here.

Now that my favorite season is just around the corner, I have been adapting cozy old favorite recipes to fit the AIP.

This beef stew is super easy to make and we both love it.

I boil white potatoes in a separate pot for hubby’s stew.

*I cannot tolerate black pepper however if you can, this will taste great with it. I do well with cayenne so I add ~ 1 tsp to our stew.


2 Pounds Stew Beef

2 Tbsp Olive Oil

4-5 Cloves of Garlic — minced

1/2 Cup Shallots — diced (shallots are a migraine friendly onion–if you don’t get migraines, use onions)

1.5 Cup Chopped Carrots

5-6 Ribs Celery Chopped

2 Tbsp White Distilled Vinegar

3-1/2 Cups Water

2 tsp Coconut Sugar

1-1/2 tsp Sea Salt

1 Bay Leaf

1 Tbsp Arrowroot Starch


  1. Heat Olive Oil in large pot
  2. Brown meat over medium heat
  3. Add shallots (onions), garlic, water, vinegar, salt, coconut sugar, salt, bay leaf
  4. Cover and simmer for 1 hour and 15 minutes
  5. Add carrots and celery
  6. Cook for another 45 minutes
  7. Remove bay leaf
  8. Add arrowroot starch and stir until it dissolves (this will thicken stew)
  9. Taste and add more vinegar, water, salt, garlic to your personal preference

**Tip for crohns and colitis patients: if you have trouble with celery: you might do well if you take a vegetable peeler and “peel” the stringy part of the celery off the ribs. If you are having a flare or if you know that celery is a food that will give you problems, omit it from this recipe, it will still be yummy**

Enjoy ❤

Pureed Carrots de Provence

pureed carrots de provence and lemon chicken

Pureed Carrots de Provence and Lemon Chicken

Last week I got to drop the dose of my maintenance medication for crohn’s disease which means that this week has had it’s hurtles as I adjust to the lower dose.

I have had to let go of my daily bowls of kale and opt for much easier to digest meals.

This is where my early years of crohn’s come in handy. Back then, I spent a few years eating foods that were very simple to digest, so it is easy for me to come up with things to eat right now (and I am trusting that I will be back to my bowls of leafy greens soon).

If you follow me on Instagram then you have seen pictures of my Lemon Chicken and Pureed Carrots de Provence this week. It is easy to digest and can also be served as a carrot soup.

Pureed Carrots de Provence

Pureed Carrots de Provence


2 Cups peeled and cubed Japanese Sweet Potato (they are white on the inside)

2.5 Cups Chopped Carrots

2 Cups Water Reserved from Boiled Potato and Carrots

1 Tbsp Lemon Juice (juice of 1/2 lemon)

2 tsp Sea Salt

1 tsp Ground Ginger

1 Tbsp Herbes de Provence

4 Tbsp Ghee


  1. Cover cubed potatoes and chopped carrots with water and a pinch of salt
  2. Boil potato and carrots until tender
  3. Blend potato, carrots and 2 cups of water reserve in blender
  4. Add lemon juice, sea salt, ground ginger, herbes de provence, ghee and blend until smooth

*Tip for crohns/colitis patients: Herbes de Provence has a texture which can be decreased somewhat with the blender in this recipe. However If you are going through a flare, you may need to decrease the amount of Herbes de Provence or omit from recipe until your GI tract less inflamed. These carrots are still yummy without the herbes.*

Enjoy ❤

Migraine Friendly Chicken Broth


Chicken Broth


These past few mornings, I have had to wrap a blanket around myself to step out onto our back porch which means that my very favorite season is on it’s way.


chicken from stock

Migraine Friendly Chicken (AIP, Paleo)

Fall, with it’s shades of rust, gold and orange, with it’s pumpkins and football parties, with it’s crisp sweater weather is almost here.

And with it, come some of my favorite foods which include soups and dishes that use soup as a base.

Unfortunately, soup and I don’t get along so well when it comes to migraines. And that, my friends, is the pits.

Aside from the fact that I am cold-natured and love nothing more than to curl up with a warm bowl of soup as a way to feel cozy, I also follow the Autoimmune Protocol of the Paleo diet (AIP) which promotes regular consumption of nutrient dense bone broth. Bone broth is a migraine trigger for me because it has high levels of tyramine, histamines and naturally occurring msg.

The reason for those high levels (tyramine, histamines, msg) is that the longer foods cook, the more those proteins accumulate.

Last year, I read this excellent article which explains the phenomenon in more detail.

The article also explains the reasons that until a person’s gut has healed enough to tolerate long time cooking bone broth, he or she will experience potentially rough side effects from consuming it.

If you are a person who struggles with soups and migraines, you will benefit from reading the article linked above.

After reading the article, I started making a shorter cooking time stock and it has helped me so much.

I use this broth as a base for my soups and for the first time that I can remember, I get to eat soup without triggering migraines.

It is nutrient dense and gut healing. I am doing so many things to heal my gut and I believe that eventually, I will be able to tolerate a longer cooking broth but this is where I am now.

 I wanted to share my personal recipe and tell you how I make it.

A couple of tips:

*The chicken which comes from the broth is tender and delicious. I often serve it with the vegetables the first day that I make the broth.

*After I make the broth–I let it cool and then freeze it in 2 cup portions.

Freezing the broth serves a couple of purposes:

  1. It prevents the build-up of (migraine-triggering) tyramine and histamine
  2. Preserves the broth so that I can pull it out of the freezer for future recipes


2 Bone-in Chicken Breasts with skin

4 Bone-in Chicken thighs with skin

6 Stalks of celery chopped

2 Cups of carrots chopped (large pieces)

1 Cup shallots chopped

2 Tbsp Sea Salt (possibly more, to your taste)

1 Tbsp to 1/4 Cup Distilled White Vinegar (Depending on how sensitive you are to ferments and vinegar)

8- 12 Cloves of Garlic (I like to press them but diced is fine too) or 2 Tbsp Garlic Powder

Pepper (this is an AIP re-intro spice so use it to taste if you are able to tolerate it)


  1. Chop veggies
  2. Place chicken and veggies in a large pot
  3. Fill pot with water (cover the chicken and veggies)
  4. Pour vinegar into pot and let it sit for 30 minutes (it will draw minerals out of chicken bones)
  5. After 30 minutes, put your salt, garlic powder, and pepper (if using) into the pot and turn on high
  6. Bring to a boil
  7. Reduce heat and simmer for 1-1/2 to 2 hours

After 1-1/2 to 2 hours, turn off heat and remove chicken from soup. Most of it will have cooked off of the bones, so have a bowl for bones and skin. Strain the broth. Cool and freeze in 2-4 Cup servings.


Chicken Broth


If you want to serve the chicken with vegetables, you may enjoy thickening a bit of the broth as a “gravy”. This is how I do that

Arrange the chicken and vegetables on a platter to have a very cozy, warm meal (the chicken will be nice and tender).



2 Tbsp Arrowroot Starch

2 Cups of Broth

Salt to taste


Pour 2 Cups of broth into a small sauce pan and stir arrowroot starch until it dissolves (over low heat). Taste your gravy and adjust seasoning as desired.

Serve your chicken platter with gravy for supper

When the broth cools, separate it into 1 Cup (or whatever serving size you like) and freeze for later use 🙂

Super easy, yummy and migraine friendly!

Crohns and Colitis Tip: If garlic gives you gas or abdominal pain, omit the garlic powder from this recipe. It is just as tasty with out it.