Migraine-Free Cooking! by Heidi Gunderson is a good-quality self-published book modeled completely on the guidelines in the Buchholz book. In addition to the recipes that one would expect, Heidi includes indispensable tools: the Shopping Lists, Recommendations and Allowable Foods, Cooking Substitutions, and Dietary Triggers to Avoid squeeze nearly everything you need to know into less than ten pages. She tackles the practical everyday issues that everyone has to identify and confront, like, "How can I live without onions?" and "What can I possibly use instead of citrus?"
Best of all, the recipes are perfectly suited to the migraine diet. Unlike some authors, Heidi does not cheat with a lot of trigger ingredients. Although recipes cover many areas, the most attention is devoted to main courses, fish, soups, sauces and sides. This will maximize the usability of the selections.
Two years ago, this book would have saved me countless hours of looking for appropriate cooking ideas. Interestingly, my exhaustive recipe research has turned up many of the same main course dishes as those in the book. From this, I have concluded that 1) the migraine diet will not vary THAT much from person to person; and 2) Heidi's recipes cover most of the dishes in that diet. However, she goes the extra mile and throws in unexpected goodies that I never could have found without her help. (Hopefully I can do the same for my readers in future posts)
One of the best points for beginners is that recipes tend to be stripped down, which keeps things manageable for newbies in the kitchen and people in a hurry. If you're addicted to convenience food, suddenly switching to home-cooking may throw you into that second category. The thing that I like even better about the recipes is that simple recipes are easier to develop to your own tastes and preferences. Migraine staples like chicken pot pie, chili, lasagna, taco meat and shepherd's pie can be modified many different ways, depending on how you want to season them, or what vegetables you want to add (e.g. curry powder in the pot pie or corn and peppers in the taco meat). You can refer to other recipes for ideas of what to change, or let imagination and experience be your guide.
This "stranded on a dessert island" book is an essential for the beginning cook trying to master the migraine cooking repetoire. It is definitely is a "best in class", with just the right amount of information to equip readers without overwhelming them. If you only buy one cook book to learn how to cook the Buccholz way, this is absolutely the one to get.