Baked Sweet Potato with Sautéed Mushrooms and Spinach

Symptom check-in

POTS:Midday energy dip with leg heaviness and slight shakiness when standing too fast - needed steady carbs and potassium without added volume or grease

Vestibular migraine:Background head pressure and mild visual sensitivity - avoided acidity, raw onion, and sharp temperature contrast

Lupus:Joint stiffness in fingers and wrists with general fatigue - wanted warm, anti-inflammatory food that didn’t require a lot of chewing or digestion effort

Disorder safety check

Condition	Works?	Why
POTS	Yes	Sweet potato provides slow carbs + potassium without blood sugar crash
Lupus	Yes	Cooked vegetables, minimal oil, anti-inflammatory fats
Vestibular migraine	Yes	No acid, no spice, soft textures, warm (not hot)

Ingredients (1 serving)

• 1 medium sweet potato

• 1–1½ cups mushrooms (button or cremini), halved or thick-sliced

• 1 packed cup fresh spinach

• 1–2 tsp olive oil

• Salt, to taste

• Black pepper (optional, light)

• Optional: pinch of garlic powder or dried thyme

How to make it (step-by-step, very clear)

1. Bake the sweet potato

• Preheat oven to 400°F (205°C).

• Wash and dry the sweet potato.

• Pierce it 4–5 times with a fork.

• Place directly on the oven rack or on a baking sheet.

• Bake 40–50 minutes, until very soft when squeezed.

• Remove and let rest 5 minutes before opening.

2. Sauté the mushrooms

• Heat a skillet over medium heat.

• Add 1 tsp olive oil and let it warm (not smoking).

• Add mushrooms in a single layer. Do not crowd.

• Cook 3–4 minutes without stirring until lightly browned.

• Stir, add a pinch of salt and optional thyme or garlic powder.

• Cook another 2–3 minutes, then lower heat.

3. Wilt the spinach

• Add spinach directly to the mushroom pan.

• Stir gently until just wilted, 30–60 seconds.

• Turn off heat immediately to avoid bitterness.

4. Assemble

• Split the sweet potato open lengthwise.

• Lightly salt the inside.

• Spoon mushrooms and spinach over the top.

• Add a tiny drizzle of olive oil if needed for moisture.

• Finish with light black pepper if tolerated.