Blueberry Pancake Plate with Peanut Butter, Yogurt, and Raspberries

Symptom check-in

POTS: I had dizziness every time I stood up today and my heart rate jumped fast - I needed a real carb breakfast today, and I drank electrolytes with it.

Vestibular migraine: I had no vestibular migraine symptoms today - no vertigo, no nausea, and no light sensitivity.

Lupus: I had no rash, no body aches, no fever, and no nausea from my anti-rejection meds today.

Disorder safety check

Condition	Works?	Why
POTS	Somewhat	Carbs help, but add salt and fluids alongside
Vestibular migraine	Usually	Mild and non-acidic; keep toppings simple if sensitive
Lupus	Neutral	Not specifically anti-inflammatory, but fine as a comfort breakfast

Ingredients (makes ~6 small pancakes - 1 big plate)

Wet

• 1 ripe banana (or 1/2 cup applesauce)

• 1 egg

• 1/4 cup milk (dairy or oat)

• 1 tsp vanilla (optional)

Dry

• 1/2 cup flour (all-purpose or oat flour)

• 1 tsp baking powder

• Pinch of salt (do not skip - it makes them taste like pancakes, not baby food)

• Optional: 1/2 tsp cinnamon

Mix-ins

• 1/3 to 1/2 cup blueberries (fresh or frozen)

Toppings

• 1 to 2 tbsp peanut butter

• 2 to 3 tbsp Greek yogurt (or coconut yogurt)

• Handful of raspberries

For the pan

• Butter or oil

Steps

1. Make the batter

   • Mash the banana in a bowl until it is mostly smooth (a few lumps are fine).

   • Whisk in the egg, milk, and vanilla.

   • Sprinkle in flour, baking powder, salt, and cinnamon. Stir just until you do not see dry flour. Do not overmix - thick and slightly lumpy is what you want.

   • Fold in blueberries gently. If using frozen blueberries, toss them in a teaspoon of flour first so they do not bleed as much.

2. Rest it

   • Let the batter sit for 3 to 5 minutes. It thickens and the pancakes hold together better.

3. Cook

   • Heat a nonstick pan on medium-low. Add butter/oil.

   • Scoop 2 tbsp batter per pancake (small pancakes flip easier).

   • Cook 2 to 3 minutes until the edges look set and you see bubbles. Flip carefully.

   • Cook another 1 to 2 minutes until golden. If they brown too fast, turn the heat down - these burn quickly because of the fruit and banana.

4. Plate

   • Stack pancakes.

   • Add a spoon of peanut butter (warm it 10 seconds in the microwave if you want it drippy).

   • Add a cold dollop of yogurt and scatter raspberries.