One of the most oft-repeated bits of health advice is to "eat dark, leafy greens," and rightfully so. Spinach, kale, amaranth leaves, arugula, beet greens, and lettuce are just a few examples of greens that are associated with a reduced incidence of a wide range of chronic conditions, migraines included. Spinach is especially high in vitamins B2 and B6 as well as omega-3s, all of which are proven migraine reducers. Vitamin B2—also known as riboflavin—has been found to be effective at reducing headache frequency, intensity, and duration. When searching for the perfect green, keep in mind that the darker the hue, the higher the nutritional value.
Barley, Artichoke, Arugula + Almond Salad
(courtesy of the Eat for Extraordinary Health & Healing Cookbook)
Makes 4 servings
¾ cup pearl barley
4 tablespoons extra-virgin olive oil, divided
1 small red onion, thinly sliced
1 package (12 ounces) frozen artichoke hearts, defrosted, halved
2 cloves garlic, minced
¾ teaspoon sea salt, divided
⅓ cup orange juice
1 teaspoon grated orange peel (optional)
¼ teaspoon pepper
2 cups baby arugula
⅓ cup dried apricots, thinly sliced
¼ cup sliced almonds, toasted
1. Bring three cups of water to boil in a medium saucepan over medium heat. Cook the barley for 30 minutes or until tender. Drain, rinse under cold water, and drain well. Transfer to a large bowl.
2. Meanwhile, heat two tablespoons of the oil in a large skillet over medium-high heat. Cook the onion for five minutes or until just softened. Add the artichokes, garlic, and ½ teaspoon of the salt. Cook, stirring frequently for 10 minutes or until lightly browned.
3. Whisk together the orange juice, orange peel (if using), pepper, and the remaining ¼ teaspoon salt in a large bowl. Slowly drizzle in the remaining two tablespoons oil while whisking until well combined. Add the barley, artichoke mixture, arugula, and apricots. Divide among four serving plates and top with the almonds.