Maple Sesame Glazed Chicken and The Migraine Relief Plan Review

Maple Sesame Glazed Chicken, one of the recipes featured in The Migraine Relief Plan: a researched-based guide for reducing migraines through food.

The Migraine Relief Plan was received for review; all opinions are my own.

A History of Migraines

I have experienced migraines since high school. Headaches are a regular part of my life, with the number of migraine days varying from a couple of days a month to more than ten in difficult periods. Over the years I tried several prescription options, but many effective medications left me tired, which is tough to manage with a toddler. For that reason I often relied on over-the-counter remedies and lifestyle adjustments rather than daily prescription drugs.

I’ve long known that certain foods trigger my migraines when I have too much of them. Dark chocolate, parmesan cheese, and foods containing MSG are common offenders for me. When I was offered the chance to review The Migraine Relief Plan, I was intrigued because the book takes a more comprehensive approach than the limited elimination lists I’d seen before.

Migraine Relief Plan

Stephanie Weaver has compiled one of the most thorough dietary resources for people who suffer from migraines that I’ve encountered. I read the book from start to finish and appreciated the balance between personal experience and research. Weaver shares her own story of coping with migraines, which is comforting for anyone who feels isolated by their condition, but she also presents research and practical guidance rather than simply offering anecdotes.

After finishing the introduction I felt better informed about how diet can affect migraines and left with a clear, actionable plan to try. The book doesn’t demand that you give up everything you enjoy. Instead it outlines a step-by-step process for changing eating habits in a realistic way, with tools to support those changes.

Key components of the book include:

An eight-week plan designed to reduce dietary triggers and support migraine management
Seventy-five recipes developed with migraine-friendly ingredients
Checklists, shopping lists, and symptom-tracking tools to make the changes easier to implement

The combination of a structured program, meal ideas, and simple tracking makes the plan approachable for someone who wants to try dietary adjustments as part of a broader migraine strategy.

What Now

Reading the book prompted me to pay closer attention to what I eat. I was surprised at how much salt I was consuming. With a neurologist appointment coming up, I’ve started keeping a detailed food diary so I can present clear information about patterns and possible triggers.

The Migraine Relief Plan includes a helpful symptoms guide and tracking suggestions that I plan to use to give my neurologist better information. The book’s recipes are practical and family-friendly, so we are incorporating several into our meal routine.

I tested two recipes from the book: the Maple Sesame Glazed Chicken (reprinted below) and Wild Rice with Carrots. Both were flavorful; my husband noticed the reduced salt but still enjoyed the dishes. The recipes demonstrate that you can create satisfying meals while reducing common migraine triggers.

If you suffer from migraines and are interested in trying dietary approaches, this book is a worthwhile resource. It offers evidence-based guidance, realistic meal plans, and recipes that make it easier to adopt and sustain changes.

Maple Sesame Glazed Chicken

Ingredients

1 bunch green onions
2 tablespoons white vinegar (see Cooks’ Note)
2 tablespoons pure maple syrup
2 tablespoons toasted sesame oil
2 cloves garlic
1 teaspoon smoked paprika
1 teaspoon garlic powder
1/2 teaspoon ground ginger
0.8–1 kg boneless, skinless chicken thighs (5–6 thighs)
1 tablespoon coconut oil
2 tablespoons dry toasted tan sesame seeds

Instructions

Trim the roots and tips from the green onions. Place the white parts into a blender in chunks. Thinly slice the green tops and reserve for later.
Prepare the marinade by blending the vinegar, maple syrup, toasted sesame oil, garlic, smoked paprika, garlic powder, ground ginger, and the white parts of the green onions until smooth.
Place the chicken in a large bowl and pour the marinade over it. Cover and refrigerate for at least 30 minutes and up to overnight to allow flavors to develop.
Heat the coconut oil in a large nonstick skillet with a lid over medium heat until shimmering. Add the chicken pieces and brown for about 5 minutes on each side.
Pour any remaining marinade from the bowl over the chicken, sprinkle with the reserved sliced green onions, and stir to coat. Partially cover the skillet, reduce the heat to medium–low, and cook for 10 minutes. Turn the chicken and cook for another 10 minutes, leaving a small gap between lid and skillet so steam can escape.
Remove the lid and check that the chicken is fully cooked. Use a meat thermometer to confirm an internal temperature of 165°F (74°C) or cut into a piece to ensure there is no pink. Sprinkle with toasted sesame seeds and remove from heat.
Serve immediately or refrigerate for up to three days.