This steak taco and salsa verde recipe is a delicious and easy migraine-friendly recipe that your whole family will love. Made without onions and gluten free (if using corn tortillas), the steak pairs wonderfully with the bright flavors of the tomatillos.
Migraine-Friendly Steak Tacos with Salsa Verde
As a Texas girl, you can imagine my huge disappointment when I read that I had to give up citrus, avocado, and aged cheeses on the Heal Your Headache diet. Would I ever be able to have a delicious taco again? Is life even worth living without tacos?! If you answered “NO!” to that last question, then I have the perfect migraine safe taco recipe for you.
After playing around with different marinades, I liked using tart cherry juice the best for adding that citrus-like bite to the meat. Obviously this is better the longer you can marinate it, but if you are concerned about tyramine build up you could marinate it for 2-3 hours and still be ok.
I do still miss sour cream, but I find that a good quality cottage cheese can make up for not having aged cheeses and sour cream as toppings. I also love that tacos are so flexible. The toppings can be completely up to you and what you can tolerate.
Tomatillo Salsa Verde
I have one last surprise for you….salsa! So you can’t use onions or lime juice, but I find that roasted tomatillos are the perfect way to get that citrus flavor without adding trigger foods. They are those greenish looking ones with the funky, paper skin you always pass by in the grocery store.
As for clean tortillas these can be tricky to locate. I buy the fresh made flour tortillas at Central Market, but you can also find clean corn tortillas it just requires some digging. I’ve seen a few ok ones at Trader Joe’s, but they are hit and miss with adding in malted barley flour. The corn tortillas at TJ’s have traces of lime, but I personally think you could get away with them since it would be so minimal. I’ve seen people have luck with these. Check my pantry staples post for more suggestions. If you’re still having trouble, you could ask a local Mexican restaurant as they could be the best you’ll find.
PS – please excuse the poor picture. I’m working on my photography skills for better taco photos in the future.
Completely citrus-free these migraine friendly tacos can also be made gluten free by using grain free or corn tortillas. Pair it with salsa verde and the Mexican Rice recipe.
- 3 tbsp white vinegar
- 1 tbsp honey
- 4 cloves minced garlic
- 1/4 cup tart cherry juice can find at trader joes and good grocery stores - beware of additives
- 1/4 cup olive oil
- 2-3 tsp smoked paprika can also use regular paprika
- 1 tsp oregano
- 1 tsp chipotle chili powder watch for msg names on label
- salt and pepper
- 1 1/2-2 lbs flank steak
- 4-6 tortillas HYH safe flour or corn
- cottage cheese optional
- 1/2 cup corn sauted or grilled optional
- 2 green onions chopped optional
Whisk all the marinade ingredients together and place in a large ziploc bag or roasting pan.
Add the flank steak to the marinade and let sit in the fridge for 2-7 hours.
Heat charcoal or gas grill to about 425-450 and add steaks 8 min on first side. Flip and grill about 6 min on other side for medium/well. Remove and place on cutting board.
Cover steak and let rest for 5-10 minutes before slicing across the grain of the steak (rather than with the grain).
Add toppings and enjoy!
Tangy and delicious, this charred salsa verde is onion free.
- 4-6 tomatillos
- 1 shallot
- 2 cloves garlic skin on
- 1/4 cup cilantro
- 1 jalapeno (seeds and ribs removed) optional if you like it SPICY
Preheat broiler to high heat.
Peel the tomatillos from the outer paper-like skin and wash them under warm water to remove some stickiness. Remove the top stem and place on a cooking sheet. Add garlic to the sheet with skin on.
Place under broiler for about 10 minutes, watching to make sure you get a nice char. Turn the tomatillos so they get charred on all sides.
Remove garlic from skins and add garlic, shallot, cilantro, and jalapeno to a food processor and pulse till fully chopped. Add charred tomatillos and pulse till desired consistency is reached.
Add salt and pepper to taste.