Back when trying to identify specific dietary triggers linked to my migraines, one of the food chemical challenges I undertook during the reintroduction step of my elimination diet was the salicylate challenge. It involved reintroducing this chemical into my diet and seeing if it triggered a migraine attack.
Unfortunately (or fortunately depending on how you look at the situation), high salicylate foods did appear to trigger an attack, which meant from now on I’d need to be conscious of how much salicylate I incorporated into my diet so as not to overshoot my migraine threshold.
Because salicylates are found in high levels in a large range of fruits, vegetables, herbs, spices, most nuts and seeds, honey, tea and coffee, my usual salicylate-laden meals were off the table. Thus I needed to create a new menu that would cater to my specific dietary needs while still packing in enough nutrients, flavour and variety.
The following recipes contain ingredients that are low in salicylates (a few contain the use of moderate salicylate ingredients, but are always flagged) and most can be adapted to include vegetables, fruits, grains, etc, suiting your individual taste and tolerance level. I’ve also put together a list of the salicylate content of foods based on scientific findings which you are welcome to use to adjust the recipes for your individual needs.
I also have a YouTube channel where you can view many of my low-salicylate cooking videos as well as subscribe for the most up-to-date content.
Just remember, having a chemical sensitivity doesn’t mean your foodie life is over. It’s just about knowing where your dose threshold lies and adjusting your chemical intake accordingly.
Enjoy! xx
Low Salicylate Milo Slice
If you've got a little one who has been diagnosed with salicylate sensitivity, no doubt you've been racking your brain as to what to make them. These little milo slices are not only low in salicylate but are highly delicious, making the perfect lunch box or...
Low Salicylate White Chocolate Cheesecake
It's become tradition in our household to serve cheesecake on Christmas day. I vividly remember the first time I served this gem of a cake. It was Evs first Christmas and he gobbled it down with such delight, I simply had to put it on the menu the following Christmas....
Low Salicylate Golden Pear Cake
Since pears are one of the few fruits listed as low salicylate, I try to incorporate them into as many dishes as possible, one of those being cake. A wonderfully simple recipe to make, this pear delight takes no time to whip up in the morning so as to have something...
Low Salicylate Pear Puffs
Sometimes, not often, but sometimes I crave something sweet to eat. While I’m not a huge fan of dessert (I’m more of a savoury girl myself), the thought of a little afternoon pick-me-up does sound appealing. With a salad bowl brimming with pears, puff pastry in the...
Low Salicylate Egg Scramble
To quote the novelist Paulo Coelho, “It's the simple things in life that are the most extraordinary.” And what could be more simple yet satisfying for breakfast than a plate of scrambled eggs fresh from the pan? Throw in some greens, a generous helping of cheese and a...
Low Salicylate Biscotti
If I had to pick my all-time favorite biscuit (no easy feat I know), it would have to be one that was both crunchy on the outside and soft on the inside. Biscotti, an Italian-born sweet, fits the bill just nicely with its wonderfully thick brittle texture, impeccably...
Low Salicylate Breakfast Quesadilla
Before Evs came along (and pre salicylate sensitivity diagnosis), Dan and I spent two years traveling through Latin America, starting our journey in the resort city of Cabo San Lucas, Mexico and culminating in Ushuaia, Argentina - also known as "the end of the world"....
Low Salicylate Veggie Soup
With a cupful of leftover chicken stock to use up and a hasty need for something warm to eat, a batch of soup was just begging to be made. Thanks to the flu that keeps on giving, I wasn't feeling particularly inspired, nor energetic in the kitchen, thus my soup recipe...
Low Salicylate Brownies
While charming in it’s own frosty, soupy, woolly, kind of way, winter has inflicted on our little family a deluge of viruses in what feels like a never ending supply of coughs, sniffles and chills. As a consequence, we have been quite housebound, so cooking with...
Low Salicylate Tofu Tortillas
Wraps are a big hit in our household. Their versatile nature makes them perfect for little ones who may be cautiously exploring their likes and dislikes when it comes to different ingredients, giving them the foodie freedom to add, subtract, and portion as they wish....
Low Salicylate Tuna and White Bean Salad
One pantry item I'm always guaranteed to have on hand is canned tuna. With but a moment's notice, the contents of this small yet mighty tin of goodness can be added to casseroles, sandwiches, sushi, salads, pasta, toasties, pizza or wraps, providing not only a hearty...
Low Salicylate Yo-Yo Biscuits
One of my all-time favourite bakery treats as a young child was the Yo-Yo, a classic Australian biscuit consisting of two crumbly cookie halves sandwiched together by a sweet buttercream filling. With a glorious melt in your mouth texture and hit of lemony sugar, each...
Low Salicylate Banana Bread
While I'm not a huge fan of eating bananas on their own, throw them into a loaf and I'll happily devour the nutrient-dense fruit. I'm not sure what it is about banana bread, but there's something so comforting about the smell of a freshly made loaf wafting from the...
Low Salicylate Cannellini and Sardine Crostini
Crostini means “little crusts” in Italian, I mean, how adorable is that. Grilled in the oven to achieve crunchy perfection, they act as the perfect base for any number of scrumptious toppings (think hummus, tzaziki dip, pear and cheese slices, roasted figs - the list...
Low Salicylate Chicken Hummus Pizza
By the time Evs was old enough to stand unaided, my very clever dad had constructed his grandson a kitchen tower, a solid piece of furniture enabling the little guy to see over the bench and thus be included in the cooking process. From the get-go, Evs absolute...
Low Salicylate Yoghurt Cake
Scrolling through flawless photos of decadent French desserts, it takes every ounce of my being not to book a flight to the land of haute cuisine, placing me in but mere tasting distance of all the eclairs, crème brûlées, crepes, tarte Tatin, madeleines and macarons,...
Low Salicylate Cashew Noodles with Greens
BC (before child), when Dan and I lived in the city, every Thursday we would stroll around the block to our local Taiwanese restaurant for dinner. Quite the regulars, we were always greeted with a warm smile before being sat at 'our table' by the window, a spot which...
Low Salicylate Lentil Meatballs with Potato Mash and Pesto
If you weren't already a lentil lover, you will be now! While admittedly void of any actual meat, these delicious, nutritious, baked balls of fun are a wonderful way to incorporate legumes into the diet. Topped on a bed of creamy mashed potato and drizzled with a...
Low Salicylate Feta and Chive Loaf
Every Wednesday, Evan and I go to the library to choose a collection of books for the week. His literary tastes have changed somewhat over years - his first love was the ever cheeky Thomas the Tank Engine, after which we moved onto all things vehicles, followed by a...
Zucchini Quinoa Chocolate Cake
Everything tastes better with chocolate, even zucchini. Decadently rich and moist to boot, this delight of a cake is the perfect way to utilise any leftover zucchinis you may have tucked away at the bottom of the fridge. Do note, the end result is quite bitter on...
Cashew Tzatziki Dip
Post-graduation, while planning our European adventures, Dan and I stumbled across an amazing deal by Easyjet offering super (and I mean super) cheap cruises around the Greek islands. With our cynical hats on, we weren't anticipating much from the ship itself, all we...
Low Salicylate Fritters
Most days at 11.30 am Evan watches Playschool, a joyous children's show full of singing, storytelling, dancing and cooking. It also happens to be a show that I thoroughly enjoyed as a toddler - a testament to its quality having graced our screens for at least 32...
Low Salicylate Breakfast Cake
Did someone say cake for breakfast? Not one to set rules around cake consumption, I will happily partake in a generous slice of this coffee flavoured concoction first thing in the morning. Scattered with syrupy pears and roasted cashews, the billowy aromas wafting...
Low Salicylate Scalloped Potatoes
Am I right in thinking that one of the most indulgent ingredient combinations is the pairing of potatoes with cream? While this recipe doesn't call for cream (though you could incorporate if desired), the simmering of milk and the addition of youghurt creates a...
Low Salicylate Quiche
One of my all-time favourite end-of-the-week meals is quiche. Quick to prepare and deliciously satisfying, for me, a quiche's most redeeming quality is its ability to help cut down on food wastage. Come Friday, we often have a spattering of green veg lying about our...
Low Salicylate Maple Whisky Sour
A born and bred Scotsman, Dan is partial to the odd whisky. While his preference is for it to be served neat, he won't say no when I suggest a mixed version - personally, I need a little somethin'-somethin' to make his tipple of choice more palatable. A zingy...
Low Salicylate Halloumi and Egg Crumpets
Usually, I gravitate to porridge or pancakes for breakfast, but every now and then I wake up fancying something a little more savoury. Eggy crumpets with halloumi fits the bill just nicely, providing a salty, buttery, yolky dish that satisfies all my savorous...
Low Salicylate Irish Lamb Stew
Fact of the day - I used to be an Irish dancer. Yep, the sparkly dress-wearing, curly wig-donning, hard shoe-tapping kind of dancer. It made my heart so happy to learn the steps to a new jig or reel, gliding across the room as I shuffled my feet in time to the music....
Low Salicylate Chicken Stock
Come winter, a steamy bowl of soup or stew feels necessary for getting through the long, cold nights. Unfortunately, most store-bought stocks listed as an ingredient in these wonderfully nourishing dishes, are laden with high salicylate ingredients. Not one to let a...
Low Salicylate Pasta Frittata
So, you know how leftover pasta always tastes so darn good? Like noticeably better than the night before good? Science says this has to do with chemical reactions continueing to occur long after the initial cook has ceased. Alternatively, the joy of postday reheats...
Thank u for sharing these recipes. Appreciate it so much
Oh my absolute pleasure Halina, glad you are enjoying them!
Any type of dressing I can use on iceberg lettuce?
Hi Missy, the salad dressing from my Lentil Salad recipe would work nicely with iceberg lettuce. Hope that helps! https://hungrytoheal.com/low-salicylate-recipe-super-simple-lentil-salad/