Avocado Toast with Cottage Cheese and Pickled Onions

How my symptoms showed up

• POTS: lightheadedness and fatigue earlier in the day, worse after standing without eating

• Migraine: mild bilateral head pressure, no nausea or light sensitivity

• Lupus: baseline fatigue, no joint pain or active skin flare-up

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Salt + carbs supported stability
Lupus	Safe	No obvious inflammatory triggers
Vestibular migraine	Generally safe	Savory, low-sugar, predictable

Ingredients (1 serving)

• 1–2 slices sturdy bread

• Olive oil

• ½–1 ripe avocado

• Cottage cheese (full-fat or low-fat)

• Handful of spinach or greens

• Pickled red onions

• Sesame seeds

• Salt and black pepper

How I made it

1. Toast the bread: Toast bread until well browned and sturdy. Lightly brush or drizzle with olive oil while still warm.

2. Prep the avocado: Halve and slice the avocado. Season lightly with salt and pepper.

3. Build the base: Layer spinach directly on the toast. Spoon cottage cheese generously over the greens and spread it evenly.

4. Add avocado: Arrange avocado slices on top of the cottage cheese, pressing gently so they sit flat.

5. Finish: Top with pickled red onions and sprinkle with sesame seeds. Add another pinch of salt if needed.