4.

large romaine lettuce leaves

1.

whole wheat tortilla wrap (150 calories or less; check label to make sure it is yeast-free) .

pound fresh sliced turkey breast

4.

medium-thick slices red tomato (omit if tomatoes are one of your migraine triggers)

Layer the lettuce on the wrap. On one side of the wrap, arrange the turkey. (This makes the roll a little neater.) Top with the tomato. Now roll!

PER SERVING.

275 calories, 38 g protein, 20 g carbohydrate, 4 g fat (1 g saturated), 94 mg cholesterol, 380 mg sodium, 6 g fiber; plus 50 mg magnesium (13% DV), 0.17 mg riboflavin (16% DV) CRANBERRY BASIL VINAIGRETTE.

Salad dressings are often filled with ingredients that could trigger a migraine-the wrong vinegars, MSG, citrus fruits, artificial coloring, and more. The next time you're craving a salad at home, try this one. It's a tasty combination of safe ingredients...and easy to make. Be sure to whisk thoroughly before each use (oil will separate) and store in the fridge.

Makes 13 servings, 2 tablespoons each

1.

cup olive oil .

cup cranberry juice .

cup plus 1 tablespoon white distilled vinegar .

cup fresh basil, finely chopped .

teaspoon sea salt .

teaspoon black pepper

In medium mixing bowl, combine the oil, cranberry juice, vinegar, basil, salt, and pepper. Whisk thoroughly for a few minutes. Store leftovers in the fridge.

PER SERVING.

150 calories, 0 g protein, 1 g carbohydrate, 16 g fat (2 g saturated), 0 mg cholesterol, 90 mg sodium, 0 g fiber ROSEMARY CHICKEN.

While you conduct an elimination diet, it's important to have a scrumptious, staple chicken recipe that uses only trigger-free ingredients. By the way, this chicken is a huge hit with kids-my own and the neighbors'! Serve with Sauteed Swiss Chard for a blast of magnesium.

Makes 4 servings

1.

tablespoon olive oil

2.

teaspoons fresh rosemary, minced

1.

teaspoon sweet paprika

1.

teaspoon sweet chili powder

1.

teaspoon crushed coriander seed (optional) .

teaspoon freshly ground black pepper

4.

skinless chicken cutlets, pounded to 1/8-thickness (6 ounces each) Salt

1. Preheat a grill pan over medium-high? heat or an outdoor grill.

2. Mix the oil, rosemary, paprika, chili powder, coriander (if using), and pepper in a small bowl. Rub the spice mixture over the chicken and season with salt.

3. Grill the chicken, turning once, about 8 minutes, until no longer pink and the juices run clear.

To bake the chicken in the oven, preheat the oven to 450F. Line a baking sheet with foil and coat with nonstick olive oil spray. Place the chicken on the baking sheet and coat with olive oil spray. Bake, turning once half way through cooking, until no longer pink and the juices run clear, 6 to 7 minutes.

PER SERVING.

227 calories, 40 g protein, 2 g carbohydrate, 6 g fat (1 g saturated), 98 mg cholesterol, 263 mg sodium, 1 g fiber

Tip: Once your grill is preheated, rub it lightly with canola oil to season the surface. If it's not grilling season, a wide variety of easy-to-care-for grill pans, some nonstick, are available for healthy, tasty grilling indoors. In a well-ventilated kitchen, simply preheat the grill pan on a gas or electric stovetop over high heat. Seasoning with canola oil is not necessary with a nonstick grill. If you would like to use nonstick spray, apply a thin layer to a clean grill before you heat it.

SAUTeED SWISS CHARD.

This vegetable is naturally loaded with magnesium. Saute in olive oil, and you'll get the added benefits of monounsaturated fat. If you'd like to save some calories, skip the oil. When steamed or microwaved, 1 cup of Swiss chard contains only 35 calories!

Makes 4 servings, 1 cup each

2.

tablespoons olive oil

2.

cloves garlic, thinly sliced