When I first started the Heal Your Headache Diet, one of the most frustrating things was how few pre-made condiments were safe. Nearly every salad dressing and mayonnaise contained citrus at minimum, and many included MSG or aged cheeses. For example, Olive Garden’s Italian dressing lists romano cheese (an aged cheese) and “natural flavoring,” which can include MSG, while other commercial dressings often use balsamic vinegar. The good news: you can make tasty, HYH-friendly dressings and mayonnaise at home using simple ingredients like distilled white vinegar.
Migraine Diet Mayo
I’ve found a few store-bought options that work for me. Sir Kensington’s Mayonnaise contains a small amount of lemon juice but no artificial preservatives or MSG; the lemon appears next to a sugar listing that shows 0 grams, indicating a very small amount. So far, I haven’t heard from anyone who’s had symptoms from it. Another option without citrus is Primal Kitchen’s Avocado Oil Mayo. While whole avocados are not allowed on HYH, the highly processed oil is unlikely to carry the same tyramine concerns as a fresh avocado.
For mustard, some brands are safe if you read labels carefully. HEB Organics and Annie’s Naturals make Dijon-style mustards without problematic ingredients, though many mustards can contain wine, so check labels.
Below are a few staple recipes and guidelines that are simple, HYH-compliant, and easy to make at home.
Basic Salad Dressing
Ingredients
- 1/4 cup olive oil
- 2 tablespoons white distilled vinegar
- 1 tablespoon dijon mustard — Be careful with ingredients; HEB Organic and Annie’s Naturals are good brands
- 1 teaspoon honey
- 1 clove garlic, minced
Instructions
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Whisk all ingredients together and season with salt and freshly ground black pepper to taste.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.
Whole30 Mayonnaise
Ingredients
- 1 cup light olive oil or safflower oil
- 1 egg at ROOM TEMPERATURE — wash under warm water or buy pasteurized
- 1 tablespoon distilled white vinegar
- 1/2 teaspoon mustard powder
- 1/2 teaspoon salt
Instructions
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Place the egg, 1/4 cup of oil, mustard powder, and salt in a mixing bowl, blender, or food processor. Blend or mix until thick; a high-speed blender or food processor works best.
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With the blender or processor running (or while whisking), slowly drizzle in the remaining oil in a steady, thin stream. Pouring the oil in too quickly can cause the mayo to separate; the slower you add it, the thicker the mayonnaise will become.
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After the mixture emulsifies, add distilled white vinegar to taste and stir gently to combine.
Video
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.