Low Salicylate Recipes

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

Pumpkin Sauce

Pumpkin Sauce

I'm not sure why, it's not as though I've ever attended a Thanksgiving meal, but for me, pumpkins tend to conjure up images of families in orange-clad fields, searching for the perfect carver, before heading home to make a pie for their annual holiday spread. Blame it...

Low Salicylate Crispbreads

Low Salicylate Crispbreads

No doubt there are a multitude of storebought crackers and crispbreads to choose from, but if you're anything like me, you just can't help but attempt a homemade version to see if it stacks up. And I have to say, these little beauties do not disappoint. The effort is...

Low Salicylate Homemade Hummus

Low Salicylate Homemade Hummus

One of the foods I miss most since limiting my intake of high salicylate foods is hummus. In previous times I would have eagerly dolloped a spoonful of this tahini-laden dip onto my salad or quinoa bowl in order to add a little creaminess and tang. Unforutanety,...

Low Salicylate Toast au Chocolat

Low Salicylate Toast au Chocolat

Before the pandemic hit, our little family made the momentous decision to move to France. The land of love holds a special place in our hearts - Paris, the place my husband asked me to marry him, Provence, the region we explored when we were expecting our first child,...

Low Salicylate Tuna Casserole

Low Salicylate Tuna Casserole

You know those posts where people wax lyrical about their most beloved childhood meals, filled with nostalgia about a treasured family recipe? Well, my folks, this is not one of those posts. When I was a child, one of our regular meals was a horrid casserole-type...

Carrot and Zucchini Muffins

Carrot and Zucchini Muffins

Do you recall Marry Poppins and her fabulous carpetbag? The one where she could pull out much-needed objects at the drop of a hat? I feel if I owned one of those magical bags, mine would undoubtedly be filled with bicycles, lego, a yoga mat, toy dinosaurs, a laptop,...

Low Salicylate Choc Banana and Pear Smoothie

Low Salicylate Choc Banana and Pear Smoothie

During the warmer months when I find myself straying from my usual bowl of porridge (gasp!), I seem to alternate between bircher muesli and a smoothie bowl for breakfast. One of my favourite smoothie formulas is this chocolate, banana and pear combo, a refreshing...

Midweek Pasta

Midweek Pasta

On a Wednesday night, when the business of the weekend has settled, but the Monday-Friday routine is in full swing, a dinner that always makes its way to our table is pasta. In particular, this veggie-laden, mincemeat concoction is our go-to as it’s super simple to...

Low Salicylate Anzac Bikkies

Low Salicylate Anzac Bikkies

Quintessentially Australian, Anzac biscuits are an oaty, syrupy pleasure, adored by everyone from the top end right down to the south. A contentious issue among some however is...do you bake them chewy or with crunch? Personally, I’m a chewy girl myself, but I don’t...

Low Salicylate Pear Coleslaw

Low Salicylate Pear Coleslaw

While coleslaw is known for its summer salad vibes, I think it may have a place in the cooler months too. Today in Melbourne, for instance, it’s cold and rainy. But that hasn’t deterred me from whipping up a batch of this tangy, crunchy slaw, served generously...

Low Salicylate Mini Quiches

Low Salicylate Mini Quiches

I just adore mini versions of things. Could it be to do with the fact that I just scrape in at 5 feet tall? Perhaps. Most likely. Aside from this apparent bias, mini quiches in particular, often make me think of sweet celebrations, served as appetisers at hens dos or...

Low Salicylate Muesli Bars

Low Salicylate Muesli Bars

'Tis the season of life where quick, tasty and nourishing is the top criteria for a satisfying snack. These muesli bars hit all three: packed with fibre, vitamins and minerals, check! Easy to grab from a container, check! So good, I might just have another one, check!...

Low Salicylate Chive and Greek Yoghurt Pancakes

Low Salicylate Chive and Greek Yoghurt Pancakes

It’s Easter morning in our house and suffice to say Dan and I were woken up to squeals of delight when Evs arose to find a trail of chocolate eggs leading from his bedroom to the front garden. After a fun-filled 6am egg hunt we toddled back into the house where I...

Low Salicylate Chicken Wraps

Low Salicylate Chicken Wraps

After a full day of adventures, too tired to cook, Dan and I will invariably look at each other and know exactly what the other one is thinking...chicken wraps. Wonderfully easy to prepare, a bit of a sautée here, a couple of grates there and bam, you’ve got yourself...

Low Salicylate Barley Bowl with Maple Roasted Chickpeas

Low Salicylate Barley Bowl with Maple Roasted Chickpeas

For those who love a little crunch with their meal, this one's for you! Maple roasted chickpeas are akin to a crouton, adding texture and flavour alongside the soft, sauteed veggies and chewy barley. Speaking of barley, this grain is one of my favs. Rich in fibre,...

Low Salicylate Bircher Muesli

Low Salicylate Bircher Muesli

Thick, sweet, creamy and satisfying. Bircher muesli is one of those breakfasts I’m actually excited to clamber out of bed for in the morning. I think what it comes down to is knowing I’m going to be treated to something tasty and nutritious without having to spend...

Low Salicylate Blender Pancakes

Low Salicylate Blender Pancakes

Sometimes I eat pancakes for lunch. They’re decadent, easy to whip up and leave minimal washing up; need I say more. What I love most is the effort to joy ratio. All these pancakes require is popping the ingredients into a blender, pressing the on button, pouring the...

Low Salicylate Pear and Chocolate Buns

Low Salicylate Pear and Chocolate Buns

One of the things I miss dearly since adhering to a low salicylate diet is a cosy brew of english breakfast tea. Aside from being a hug in a mug, it was the ritual of steeping the tea bag, siping from my favourite teacup, then dunking my afternoon bikkie that added to...

Low Salicylate Cupcakes

Low Salicylate Cupcakes

While I tend to be more of a savory kind of girl, I do have a penchant for fluffy, icing-laden cupcakes. I think it has something to do with not only the taste, but the nostalgic childhood memories that ensue when I'm left with crumbs on my lap and a smudge of icing...

Low Salicylate Creamy Cheese Pasta

Low Salicylate Creamy Cheese Pasta

It's cold out, I'm tired, my belly is rumbling, so basically what I'm trying to say is "one bowl of creamy, cheesy pasta please"! Being on a low salicylate diet has limited my pasts sauces somewhat; anything tomato-based, garlicky, or herby is out. That's where an...

Low Salicylate Choccy Crunch Granola

Low Salicylate Choccy Crunch Granola

I just love me a little crunch. Sprinkled on top of porridge, mixed in with a dollop of yogurt, or simply drenched in milk, this homemade granola takes breakfast and/or snack time to a whole new level. Super easy to make (it's a one-bowl type situation), the final...

Low Salicylate Lentil Salad

Low Salicylate Lentil Salad

Quick and to the point, when I’m pressed for time, a lentil salad is my go-to lunch. Simple to whip up with no cooking required, this salad is both nutritious (hello fibre, protein, carbs and fats) and is highly adaptable (I’m looking at you salicylates) making it the...

Roast Veg and Bean Quinoa Bowl

Roast Veg and Bean Quinoa Bowl

Parenting a child under five, I often find myself muttering “the path of least resistance”. And quinoa bowls are exactly that. Nutritious, yet easy to whip up, this bowl of goodies with its caramelised roast veg, fibre-packed beans and protein-rich quinoa will leave...

Low Salicylate Crispy Salmon with Veggie Rice

Low Salicylate Crispy Salmon with Veggie Rice

Fish of choice in our house is undoubtedly salmon. Not only does this little piece of protein taste delicious when cooked evenly and with a crispy skin, it is also rich in long-chain omega-3 fatty acids, which have been shown to promote health by reducing...

Low Salicylate Weekend Crepes

Low Salicylate Weekend Crepes

Saturday mornings in our house are often referred to as crepe day. Dawdling sleepily down the hallway, my son and I are greeted to the sweet waft of batter, my husband, flipping crepes with a precision only he can muster. The table is laden with different toppings:...

Low Salicylate Scrambled Eggs with Buttery Cabbage and Leek

Low Salicylate Scrambled Eggs with Buttery Cabbage and Leek

One of the simplest ways to bring a little sparkle to the day is to switch up the routine. Who said eggs on toast were just for breakfast? Not in our house. Quite frequently we flip breakfast on its head and serve up eggs on toast for dinner, usually accompanied with...

Low Salicylate Porridge

Low Salicylate Porridge

My goodness, I love eating breakfast. For me, the first meal of the day has a certain je ne sais quoi that distinguishes it from other meals. Perhaps it's the precedence it sets for the rest of the day; start as you mean to go on. Of course, life is like a bowl of...

DISCLAIMER: This article is for informational purposes only. It is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. 

4 Comments

  1. Halina

    Thank u for sharing these recipes. Appreciate it so much

    Reply
    • brigid

      Oh my absolute pleasure Halina, glad you are enjoying them!

      Reply
  2. Missy

    Any type of dressing I can use on iceberg lettuce?

    Reply

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