Banana-Blueberry Power Oats

This morning’s symptom log

I woke up with noticeable knee stiffness and low-grade wrist pain—my signal that a lupus symptom flare-up is in progress. What I needed was an anti-inflammatory, steady-energy breakfast I could prep in under ten minutes before my 10 a.m. ethics lecture.

Does this bowl target a disorder?

• Helps lupus flare-ups: oats, blueberries, and peanut butter bring beta-glucan, anthocyanins, and vitamin E—nutrients linked to reduced inflammatory markers.

• Neutral for POTS: sodium is low; add ⅛ tsp fine salt while oats cook if you need blood-volume support.

• Caution for migraine: yogurt and peanuts are moderate histamine sources; swap in coconut yogurt and almond butter if dairy or peanuts trigger you.

Ingredients — 1 serving

Item	Amount	Bought at	Notes
Quick oats	½ cup	Trader Joe’s	Cooks in 3 min
Water or unsweetened almond milk	1 cup	Pantry	Use water for lower histamine
Plain 2 % Greek yogurt	¼ cup	Harris Teeter	Fresh tub, opened yesterday
Natural peanut butter	1 Tbsp	Trader Joe’s	Stirred, no added sugar
Banana, sliced	½ medium	Durham Farmers’ Market	Slightly green = more resistant starch
Fresh blueberries	¼ cup	Farmers’ market	Anthocyanin punch
Low-sugar granola	2 Tbsp	Whole Foods bulk bins	Adds crunch; ≤5 g added sugar
Cinnamon	pinch	Pantry	Extra polyphenols
Optional fine sea salt	⅛ tsp	Pantry	Add for POTS support

7-minute seated-friendly method

1. Cook oats: Combine oats, liquid, cinnamon, and optional salt in a small pot; simmer 3 min, stirring.

2. Plate: Pour oats into a bowl. Dollop yogurt and peanut butter on opposite sides.

3. Top: Arrange banana slices, sprinkle blueberries and granola over the center. Eat while warm.

Nutrition snapshot (base recipe)

• Protein: 18 g

• Fiber: 7 g

• Sodium: 70 mg (≈320 mg if you add the ⅛ tsp salt)

• Added sugar: < 4 g (from granola)

• Prep/standing time: 7 min / ≤3 min standing