• Option 1 with gluten and dairy
• Option 2 gluten and dairy free

Serves: 4 (as a side) | Prep & Cook Time: ~10 min

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Ingredients

• 1–2 fresh leeks, washed & sliced (white part only)
• 1 Tbsp unsalted butter (fresh, no additives)
• 1 Tbsp plain wheat flour (unbleached)
• 1¼ cups fresh whole milk (or cream/milk mix for richer sauce)
• Pinch salt (optional)

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Method

Cook the leek

• Microwave with a splash of water, covered, for 2–3 min until tender, OR steam/boil 3–5 min.
• Drain well and use immediately to keep histamine low.

Make the white sauce

• Melt butter in a small saucepan.
• Stir in flour, cook 30–60 sec until bubbling.
• Gradually whisk in milk until sauce boils and thickens.
• Season lightly with salt.

Combine

• Stir leeks into sauce, heat through gently, and serve at once.

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Quick Notes

• Calories: ~120 kcal per serve
• Carb balance: Low–moderate (from flour + milk), balanced by fat and a small amount of protein.
• Chemical load: Low — fresh leek white is failsafe; butter and milk safe if fresh and additive-free.
• Migraine-friendly: No amines, glutamates, or high-risk triggers; serve fresh, not reheated.

Leek in White Sauce (GF + DF Option)

Serves: 4 (as a side) | Prep & Cook Time: ~10 min

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Ingredients

• 1–2 fresh leeks, washed & sliced (white part only)
• 1 Tbsp Nuttelex (dairy-free spread) or suitable dairy-free margarine
• 1 Tbsp rice flour (or GF plain flour blend)
• 1¼ cups rice milk (unsweetened, additive-free) or oat milk (for creamier finish, use part DF cream if tolerated)
• Pinch salt (optional)

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Method

Cook the leek

• Microwave with a splash of water, covered, 2–3 min until tender, OR steam/boil 3–5 min.
• Drain well and use immediately to keep histamine low.

Make the white sauce

• Melt Nuttelex in a small saucepan.
• Stir in rice flour, cook 30–60 sec until bubbling.
• Gradually whisk in rice milk until sauce boils and thickens.
• Season lightly with salt.

Combine

• Stir cooked leeks into sauce, heat through gently, and serve immediately.

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Quick Notes

• Calories: ~100 kcal per serve
• Carb balance: Light, mostly from rice flour and rice milk — balanced with small fat from spread.
• Chemical load: Low — safe for failsafe/RPAH; keep ingredients fresh and additive-free.
• Migraine-friendly: Fresh leek white is safe; no aged cheese, vinegar, or amines. Serve hot, not reheated.

Serves: 4 (as a side)

Ingredients

• 1–2 fresh leeks, washed and sliced (white part only)
• 1 tbsp unsalted butter (fresh, no additives)
• 1 tbsp plain wheat flour (unbleached)
• 1¼ cups fresh whole milk (or cream/milk mix if richer sauce desired)
• Pinch salt (optional)

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