Creamy Not-Ella Carob Butter (Migraine-Friendly Substitute for Nutella)

by Stephanie Weaver on May 31, 2017


Print This Post Print This Post Creamy Not-Ella Carob Butter: A luscious, dreamy, migraine-friendly treat that is pretty darn close to traditional Nutella, suitable for spreading on apple slices or gluten-free toast when you want a sweet snack. Ditch the sugar, hazelnuts, chocolate, vegetable oil, soy lecithin and milk powder for a treat that won't trigger migraines.

A note from Dorothy: Meet Stephanie Weaver, author of a new book aimed at helping those with migraines, vertigo and Meniere’s disease manage it through diet and lifestyle. This book is laser-focused on a problem that afflicts 1 in 4 American households. Migraine is more prevalent than diabetes, epilepsy and asthma combined. I think this is the single-subject cookbook that is probably most needed in every household. 

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By Stephanie Weaver, MPH, CWHC

Did you know that June is Migraine Awareness Month? If you don’t get migraines yourself, I guarantee you know someone who does, because 1 in 4 American households includes a migraine sufferer.

Migraine attacks affect nearly 1 in 5 women and cause all kinds of loss:

  • lost work and family time
  • lost social engagements
  • lost relationships
  • and often other health conditions.

You might not even know that your friends are having migraine attacks, because often people hide what’s going on, either out of embarrassment or stigma. If it’s “just a headache” then why can’t you work, come to your kid’s soccer game, or spend the afternoon by the pool in the bright sun?

Migraines aren’t headaches, they’re a complex neuro-biological condition that can cause symptoms ranging from stroke-like blindness and weakness, to sinus pressure, light sensitivity, nausea, and visual disturbances.

I was diagnosed relatively late in life at age 53 with migraine and vertigo. I couldn’t find a book that truly helped me, so I jumped into the research and eventually wrote the book that I needed: “The Migraine Relief Plan—An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health.” In the book, I focus on migraine wellness. What can I DO to feel better as much as possible? The book provides a gentle lifestyle transition over 8 weeks, allowing people to make gradual, lasting changes. As a health coach I don’t think it’s realistic to say, “clean out your pantry today and eat totally differently starting tomorrow!”

Dorothy asked me to talk about the 75 recipes: they all focus on whole foods, using real ingredients like fruits, vegetables, grains and beans (if desired), and healthy proteins and fats. You can follow my plan if you are vegan, paleo, or just eating regular American food. All the recipes are gluten-free, salt-free, sugar-free, and nut-free… most are dairy-free or have dairy-free options. I recently served lunch to a group of food writers in Los Angeles, who couldn’t believe all the recipes were salt-free, and who all went back for seconds. I want people to love this food.

Creamy Not-Ella Carob Butter Instead of NutellaWe’re showcasing Creamy Not-Ella Carob Butter today for a few reasons. It’s rich, decadent, and creamy. It’s made with only 5 ingredients. It tastes pretty close to Nutella without the sugar, palm oil, milk fat, or other less-than-healthy ingredients. You can keep it in your desk at work and eat it on gluten-free crackers or apple slices. And it’s migraine-friendly:

  • Hazelnuts can be a migraine trigger, so I replace them with toasted sunflower seeds and hemp seeds.
  • Chocolate can be a migraine trigger, so I replace it with carob powder.
  • Sugar can be inflammatory (and migraine is an inflammatory condition), so I replace it with stevia, a natural plant-based sweetener.
  • Milk powder can be a problem for people (and people with migraines seem to have more food allergies) so we skip that.
  • Palm oil is not the healthiest oil for the brain or body, so I replace it with extra virgin coconut oil, which has medium-chain triglycerides and lauric acid, both excellent for the brain.Creamy Not-Ella Carob Butter Nutella substitute

Creamy Not-Ella Carob Butter

Cook Time: 10 minutes

Total Time: 20 minutes

Yield: Makes 16 ounces / 450 g

Serving Size: 1 ounce

Creamy Not-Ella Carob Butter

A creamy, dreamy, luscious, migraine-friendly treat that is pretty darn close to Nutella, suitable for spreading on apple slices or gluten-free toast when you want a sweet snack.

Ingredients

  • 1 cup (230 g) raw, unsalted sunflower seeds
  • 1 cup (160 g) raw hemp seeds
  • 4 packets stevia, or 40 drops liquid stevia
  • 1/2 cup (48 g) carob powder
  • 4 tablespoons (60 ml) coconut oil

Directions

  1. Preheat oven to 300F/150C/gas mark 2. Put sunflower seeds on baking sheets lined with fresh parchment paper.
  2. Toast seeds for 10 minutes, then stir. Turn off the oven and toast the seeds another 10 minutes. You want them golden brown but not dark brown or burned. Remove from oven and let cool on a wire rack.
  3. Put the seeds in a food processor fitted with the S-blade and blend into a fine powder, about a minute.
  4. Add hemp seeds and stevia and blend about 4 more minutes, stopping every minute to scrape down the sides. Eventually it will form a ball and become nut butter.
  5. In a separate bowl, stir together carob powder with the oil, then add to the processor. (If you add the carob powder and oil directly to the food processor, you will have a powdery carob explosion that is not fun to clean up.) Continue blending until you get the smooth consistency you want.
  6. Serve right away or scrape into a glass jar and store in the refrigerator. It will be spreadable when refrigerated, and just a little thicker than Nutella at room temperature. This lasts several weeks in the refrigerator (if you can stay out of it!).
  7. Makes 16 servings.

Notes

Recipe source: "The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health," by Stephanie Weaver, MPH, CWHC (2017; Surrey Books, an imprint of Agate Publishing, Inc.; $19.95.)

Photo source: Photos by Laura Bashar.

Nutrition: Per 1-ounce serving: 5g protein, 9g carbohydrate, 11g fat, 3g saturated fat, 6mg sodium, 61mg potassium, 2g fiber.

Hemp seed note: If you cannot get hemp seeds, you can substitute sunflower seeds for them.

https://www.shockinglydelicious.com/creamy-not-ella-carob-butter/

areyoupinningIf you like this recipe and want to save it, pin it using the image below to your Pinterest board.

Creamy Not-Ella Carob Butter substitute for Nutella on ShockinglyDelicious.comComing up next on Shockingly Delicious, another migraine-friendly recipe:

Spicy Kale and Swiss Chard Saute recipe

turquoise heart plate  Get the recipe for Spicy Kale and Swiss Chard Saute, also from “The Migraine Relief Plan,” on Shockingly Delicious next.

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Stephanie Weaver, MPH, CWHCAbout the author: Stephanie Weaver is a writer and health coach with expertise in changing diets and recipes for health reasons. Her book “The Migraine Relief Plan: An 8-Week Transition to Better Eating, Fewer Headaches, and Optimal Health” debuted on Feb. 14, 2017 and has been a #1 new release and best seller in 5 Amazon categories. Find over 350 recipes coded for special diets in her Recipe Index.

Disclosure: Reprinted with permission from “The Migraine Relief Plan,” copyright 2016 Stephanie Weaver. Published by Surrey Books, an imprint of Agate Publishing, Inc. Photos by Laura Bashar.

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{ 24 comments… read them below or add one }

VARSHA's KITCHEN May 15, 2018 at 1:32 am

great recipe i m gonna try this

Reply

Dorothy Reinhold May 15, 2018 at 11:06 am

Varsha,
Let me know how you like it!

Reply

Krista June 30, 2017 at 2:24 pm

I need to try this out!

Reply

Jenny | Honey and Birch June 6, 2017 at 7:40 pm

I had no idea that all of those foods should be avoided!

Reply

Lauren @ Hall Nesting June 5, 2017 at 12:10 pm

I’ll have to tell my SIL in about this cookbook and recipe!

Reply

The Food Hunter June 5, 2017 at 10:25 am

I had no idea about hazelnuts and migraines

Reply

Dorothy Reinhold June 5, 2017 at 11:41 am

Food Hunter,
Me either! There are quite a number of foods listed in the book that migraine sufferers are wise to avoid.

Reply

Maryanne | the little epicurean June 5, 2017 at 9:25 am

I had no idea hazelnuts could be a migraine trigger. I’ll definitely have to share this recipe with some friends!

Reply

Rebecca @ Strength and Sunshine June 5, 2017 at 3:37 am

I’d be spreading that on everything!

Reply

Bintu - Recipes From A Pantry June 4, 2017 at 3:36 am

Like Nutella without the sugar? I’m in, what a genius idea

Reply

Katerina @ diethood .com June 3, 2017 at 5:05 am

This is great!! Thank you so much for sharing!!

Reply

Kimberly @ The Daring Gourmet June 2, 2017 at 11:58 pm

Such a good alternative and the addition of coconut oil sounds great!

Reply

Igor @ Cooking The Globe June 2, 2017 at 3:39 pm

A friend of mine suffers from a migraine. I will show him this recipe, thanks a lot!

Reply

Prasanna Hede June 2, 2017 at 12:55 pm

That’s informative post. Love that you are sharing an awesome recipe. Migraine is common in my house.

Reply

Sabrina June 2, 2017 at 11:56 am

Looks like such a great substitution for anyone who suffers from migraines or just looking for a healthier alternative!

Reply

Jen June 2, 2017 at 11:54 am

I never knew that hazelnuts are a migraine trigger! Thanks for this substitution.

Reply

Catalina @ Peas & Peonies June 2, 2017 at 9:12 am

It looks delicious and I love that is healthier than nutella! And thanks for all useful information about migraine!

Reply

Erin @ The Speckled Palate June 2, 2017 at 4:22 am

I’m pinning this because this sounds like what I need! I get migraines, too, so I need to pick up a copy of this book!

Reply

Dorothy Reinhold June 2, 2017 at 11:17 am

Erin,
You will no doubt find this book a treasure trove of useful info. I highly recommend it.

Reply

Cathy @ Lemon Tree Dwelling June 1, 2017 at 10:03 pm

What a fabulous recipe….I feel so grateful to not be a migraine sufferer but I know plenty of people who get them.

Reply

Dorothy Reinhold June 2, 2017 at 11:18 am

Cathy,
I feel exactly the same way. Extreme gratitude that I do not suffer from them, and so sorry for all those who do.

Reply

Dee June 1, 2017 at 8:53 pm

Migraines are the absolute worst — I need to check this book out!

Reply

Amanda | The Chunky Chef June 1, 2017 at 8:12 pm

Migraines are absolutely awful, and so much worse than “just a headache” like most people think. This recipe is wonderful!

Reply

Paula - bell'alimento June 1, 2017 at 5:54 pm

What great information! My sister gets migraines. I’ll have to pass this info along!

Reply

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