Blueberry‑Banana Yogurt Bowl

Today’s symptom snapshot

Woke up with that familiar early‑morning knee stiffness and mild finger swelling that tells me a lupus flare is warming up. No orthostatic dizziness and no migraine aura, so I wasn’t chasing sodium or avoiding dairy—just looking for polyphenols, magnesium, and protein to tamp down inflammation and keep blood sugar steady through the day.

Targeted condition: lupus‑related inflammation

• Blueberries, cinnamon, and oats supply anthocyanins, cinnamaldehyde, and beta‑glucan—compounds linked to lower inflammatory‑marker activity.

• Peanut butter brings vitamin E and monounsaturated fat, both shown to moderate oxidative stress in autoimmune conditions.

• This bowl is neutral for POTS (low sodium) and may need tweaks for vestibular‑migraine folks (see notes).

Ingredients & sourcing  — 1 bowl

Item	Amount	Bought at	Notes
Plain 2 % Greek yogurt	¾ cup	Harris Teeter (FAGE tub)	18 g protein, mild tang.
Natural peanut butter (no added sugar)	1 Tbsp	Trader Joe’s	Stir well; peanuts can trigger some migraines—swap almond butter if needed.
Ripe banana, sliced	½ medium	Durham Farmers’ Market	More resistant starch if still slightly green.
Fresh blueberries	¼ cup	Farmers’ market	Anthocyanin hit.
Low‑sugar granola (oat & seed)	¼ cup	Whole Foods bulk bins	≤5 g added sugar/serving.
Ground cinnamon	¼ tsp	Trader Joe’s	Adds warmth and anti‑inflammatory spice.
Optional: fine sea salt	pinch	Pantry	Add only if you need sodium for POTS.

Five‑minute assembly

1. Spoon yogurt into a bowl; stir in the optional salt if you need extra sodium.

2. Layer banana slices and blueberries around the edge.

3. Dollop peanut butter in the center.

4. Sprinkle granola over half the bowl and dust everything lightly with cinnamon. Eat immediately.

Nutrition snapshot (approx.)

• Protein: 22 g

• Fiber: 6 g

• Sodium: ~90 mg (base recipe)

• Added sugar: < 4 g (from granola)

• Histamine: moderate (fresh yogurt, peanuts)

• Prep/standing time: < 5 min, fully seated

Migraine tweak

If fermented dairy or peanuts are triggers, use coconut yogurt and almond butter, then boost protein with a scoop of collagen powder.