Migrænevenlig mad er mad, der er lavet med ingredienser, som ikke er kendt for at trigge migræne. Du kan altså sagtens lave lækker mad, når du ved, hvad du skal være opmærksom på.
Det anbefales, at du vælger så rene og friske madvarer som muligt, når du vil spise migrænevenligt. De fleste kendte triggere i kosten som f.eks. de biogene aminer (tyramin, histamin, phenylethylamin og octopamin) findes nemlig i mad, der er modnet, lagret eller røget.
Derudover menes nogle tilsætningsstoffer som f.eks. citronsyre (E330), aspartam (E951) og MSG (E621) – også kaldet det tredje krydderi – at kunne trigge anfald.
Citronsyre (E330) bruges som både surhedsregulering og konservering, det vil sige i madvarer, der skal kunne holde sig. Det skal stå på varedeklarationen, hvis der er tilsætningsstoffer i, mens du ikke kan læse dig til, om der er biogene aminer f.eks. tyramin i en madvare.
I stedet må du have viden om, hvor de findes. Du kan komme langt ved at finde ud af, hvordan madvaren er produceret. Indeholder produktionen en form for lagring eller modning, er der en stor chance for, at den indeholder biogene aminer.
Tænk bare på en lagret ost eller en surdej, der har stået og udviklet sig over længere tid. Der er optimale betingelser for, at der udvikles tyramin i både den stærke ost og surdejen.
Migrænevenlige opskrifter
Måske har du bedre tid til madlavning i denne coronatid eller også trænger du til ny inspiration til hverdagsmaden. Her får du nogle migrænevenlige opskrifter og du kan tage børnene med de køkkenet, når du laver dem.
De fleste børn synes, det er sjovt at forme bøffer til burgeren og være med til at ordne grøntsager. De er i det hele taget mere tilbøjelige til at smage på maden, når de selv har været med til at tilberede den.
Under hver opskrift er der nogle bemærkninger om, hvad du bør være opmærksom på. Opskrifterne er som sagt migrænevenlige, men måske tænker du “det kunne være lækkert, lige at smage til med noget citron” eller lignende og det er her bemærkningerne kommer ind.

Hjemmelavet laksesalat (2 personer)
250 g ovnbagt afkølet laks
2 tsk. mayonnaise (uden E330)
1 dl creme fraiche
Salt, peber
Dild
Mos laksen let med en gaffel. Bland mayonnaise, creme fraiche, salt og peber, og smag dressingen til. Bland hakket dild i dressingen sammen laksen. Lad gerne laksesalaten trække noget tid på køl, inden den skal spises.
Server laksesalaten på et godt stykke brød (bagt med gær) eller med små kogte kartofler og en enkelt salat af salatblade, agurk og dild.
Bemærkninger til opskriften “laksesalat”
Sørg for, at du bruger helt frisk laks eller laks, der har været frosset og som er tøet op i køleskabet. På den måde sikrer du dig, at tyramin har ringe betingelser for at udvikle sig.
En del af os ville tænke, at citron og lidt rå løg, da lige ville give det sidste pift til laksesalaten, men der er octopamin i begge dele. Du kan i stedet krydre med lidt ekstra sort peber og dild. Andre friske krydderurter som f.eks. bredbladet persille eller basilikum er også en mulighed.

Burger med coleslaw og hjemmelavede pommes frites
Burger:
500 g hakket oksekød eller hakket lammekød
4 burgerboller (bagt med gær)
Agurkeskiver og salatblade
4 skiver mild ost

Coleslaw:
1 lille hvidkål, spidskål eller rødkål (ca. 300 g)
3 mellemstore gulerødder
2 dl. græsk yoghurt (lavet af pasteuriseret mælk)
2 spsk. mayonnaise (uden E330)
Sukker, paprika, salt og peber
Pommes frites:
600-700 g kartofler gerne bagekartofler
4 spsk. olivenolie
En lille håndfuld tørrede krydderurter som f.eks. oregano eller timian
Salt og peber
Burger: Form kødet til 4 bøffer, skær agurken i skiver og skyl salaten. Steg bøfferne, og krydr med salt og peber, når de er færdige.
Coleslaw: Hak kålen fint. Skræl og riv gulerødderne groft. Bland yoghurt, mayonnaise, sukker, paprika, salt og peber i en skål, og vend grøntsagerne i yoghurten. Smag til. Stilles på køl indtil servering.
Pommes frites: Skrub og skræl evt. kartoflerne. Skær dem i ensartede lange stykker, og vend dem med olivenolie. Det gøres enkelt i en frysepose, hvor du hælder olien i, og vender godt rundt, så alle kartofler er dækket af et lag olie. Fordel kartoflerne på en bageplade beklædt med bagepapir, og krydr med f.eks. tørret estragon, salt og peber. Steg kartoflerne i ovnen ved 200 grader (180 varmluftovn) i ca. 25 minutter alt efter størrelse. Vend kartoflerne undervejs.
Servering: Varm burgerbollerne, og lav byg selv burgere. Server med hjemmelavede pommes frites, mayonnaise (uden E330) og coleslaw.

Bemærkninger til opskriften “Burger med coleslaw og hjemmelavede pommes frites”
Burger: Sørg for at opbevare kød i køleskabet og ikke mere end i 2 dage. Skal du spise det senere, så frys det ned. Når du køber hakket oksekød, så vælg det, som er direkte fra slagteriet. Du kan kende det på, at det er pakket med præcis 500 g i hver pakke.
Det slagteren selv hakker, kan indeholde betydelige mængder tyramin, hvis kødet oprindeligt har hængt for at modne.
Ofte er tomat og ketchup noget vi forbinder med burgere, men begge dele indeholder tyramin og octopamin. Desuden er ketchup ofte tilsat citronsyre (E330). Sidstnævnte gælder også mayonnaise og remoulade, så her er coleslaw et rigtigt godt alternativ.
Coleslaw: Du kan med fordel lave coleslaw dagen før. Den bliver kun bedre af at trække på køl.
Pommes: Det mest migrænevenlige er at lave dine pommes selv, da dem du køber, ofte er tilsat citronsyre (E330). Du kan med fordel skrælle og skære kartoflerne ud i strimler samme dag, som du skal bruge dem. Opbevar dem i vand og på køl, indtil du skal tilberede dem.

Opskrifterne er fra bogen “Mor med migræne – Lær at håndtere familielivet før, under og efter graviditet”, som jeg har skrevet sammen med Louise Krog Haagen.
Velbekomme!
Ps. Indlægget er fra Migræne danmarks medlemsblad, hvor jeg er skribent. Du kan læse mere om foreningen og blive medlem HER.
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