Chia–Oat Breakfast Bowl with Warm Berry Compote, Banana, Coconut, and Walnuts

Symptom check-in

POTS:Woke up with mild tachycardia and that hollow, floaty feeling before eating - needed slow hydration, steady carbs, and something cold-neutral (not icy)

Vestibular migraine:Low-grade head pressure and visual sensitivity - avoided citrus, sharp acidity, and overly sweet fruit

Lupus:Morning fatigue with slight hand stiffness - wanted soft textures, no chewing strain, and anti-inflammatory fats

Disorder safety check

Condition	Works?	Why
POTS	Mostly yes	Chia + oats give slow carbs, but needs enough fluid to avoid heaviness
Lupus	Yes	Soft, low-effort textures and omega-3 fats
Vestibular migraine	Cautiously yes	No acid or spice, but berry portion kept small to avoid sugar spike

Ingredients (1 bowl)

Chia–oat base

• ¼ cup rolled oats

• 2 tbsp chia seeds

• ¾ cup milk of choice (oat, almond, or dairy)

• Pinch of salt

Berry compote

• ½ cup frozen mixed berries (blueberry/raspberry works best)

• 1–2 tbsp water

• Optional: 1 tsp maple syrup if berries are very tart

Toppings

• ½ banana, thinly sliced

• 1–2 tbsp shredded unsweetened coconut

• 1–2 tbsp chopped walnuts

• Optional: nut butter dollop (almond or cashew)

How to make it

1. Make the chia–oat base

• In a bowl or jar, combine ¼ cup oats, 2 tbsp chia seeds, ¾ cup milk, and a pinch of salt.

• Stir thoroughly to prevent chia clumps.

• Cover and refrigerate at least 2 hours, ideally overnight.

• Before eating, stir again. Add a splash of milk if it feels too thick.

2. Cook the berry compote

• Add frozen berries and 1–2 tbsp water to a small saucepan.

• Heat over medium-low.

• Let berries soften and release juices, about 5–7 minutes, stirring occasionally.

• Lightly mash with a spoon for a jammy texture.

• Remove from heat and let cool slightly (warm, not hot).

3. Prep toppings

• Slice banana thinly to keep texture gentle.

• Chop walnuts into small pieces (no large crunch).

• Measure coconut so it stays light, not overwhelming.

4. Assemble the bowl

• Spoon chia–oat base into a bowl.

• Add berry compote to one side rather than mixing fully (helps control sweetness).

• Arrange banana slices along the edge.

• Sprinkle coconut and walnuts.

• Add nut butter if using.