Blackened Salmon Bowl with Broccolini and Purple Sweet Potatoes

Symptom check-in

POTS: upright fatigue in the late afternoon - wanted steady carbs + salt + protein without a heavy, greasy meal

Vestibular migraine: low-level head pressure - avoided citrus, vinegar, and spicy heat; kept flavors warm and savory

Lupus: mild joint stiffness - aimed for anti-inflammatory fats (salmon) and a balanced plate with fiber

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt plus complex carbs plus protein supports blood volume and steadier energy
Vestibular migraine	Usually yes	No strong acidity or fermented triggers; seasoning is customizable
Lupus	Yes	Omega-3 rich salmon plus fiber-forward sides; keeps ultra-processed ingredients low

Note: Individual migraine triggers vary. If paprika, pepper, or garlic powder is a known trigger for you, swap to a simpler salt-herb approach.

Ingredients (1 serving)

Salmon

• 1 salmon fillet (5 to 7 oz)

• 1 to 2 tsp olive oil (or avocado oil)

• 1 tsp smoked paprika

• 1/2 tsp garlic powder

• 1/2 tsp onion powder

• 1/4 tsp ground cumin (optional)

• 1/4 tsp black pepper (optional)

• 1/2 tsp kosher salt (add more if you are intentionally salting for POTS)

• 1 tsp sesame seeds (optional, for topping)

Purple sweet potatoes

• 1 medium purple sweet potato (or 2 small), peeled or unpeeled

• Salt

• 1 tsp olive oil or a small pat of butter (optional)

Broccolini

• 1 bunch broccolini

• 1 to 2 tsp olive oil

• 1/4 tsp salt

• 1 to 2 tbsp water (for steaming in the pan)

Optional add-ons (choose what you tolerate)

• Extra salt or an electrolyte sprinkle for POTS

• A drizzle of tahini (if sesame is fine for you)

• A spoon of plain Greek yogurt on the side (if dairy works for you)

Steps

1) Cook the purple sweet potatoes

1. Cut the potato into 1-inch chunks for faster cooking.

2. Add to a pot, cover with water, and salt the water lightly.

3. Bring to a boil, then simmer 10 to 15 minutes until a fork slides in easily.

4. Drain. Toss with a little olive oil or butter and an extra pinch of salt.

2) Season the salmon

1. Pat the salmon dry.

2. Rub with oil, then coat evenly with paprika, garlic powder, onion powder, salt, and any optional spices.

3) Sear and finish the salmon

1. Heat a skillet over medium-high heat.

2. Add a small amount of oil.

3. Place salmon skin-side down (if it has skin). Sear 3 to 5 minutes until it releases easily.

4. Flip and cook 2 to 4 minutes more until it flakes and the center is just cooked through.

5. Sprinkle sesame seeds on top if using.

4) Cook the broccolini

1. In the same pan (or a second pan), add oil and broccolini.

2. Sauté 2 minutes, then add 1 to 2 tbsp water and cover.

3. Steam 2 to 3 minutes until bright green and tender-crisp.

4. Salt to taste.

5) Build the bowl

Add broccolini, purple sweet potato chunks, and salmon. Finish with extra salt if needed for POTS, and keep sauces minimal if migraine-prone.

Symptom-smart tweaks

• More POTS support: salt the potatoes more aggressively, and consider a salty side like broth or an electrolyte drink.

• More migraine-cautious: skip black pepper and cumin, keep paprika light, and avoid acidic sauces.

• More lupus-friendly: add a small drizzle of extra-virgin olive oil after cooking, and keep the greens tender (less gut work).