Chicken Thigh and Roasted Cauliflower Bowl with Arugula and Feta

Symptom check-in

POTS: I had dizziness and a heart-rate spike when I stood up. I needed a salty, protein-heavy meal that would not make me crash. The feta helped, and I salted everything.

Vestibular migraine: No vestibular migraine symptoms today - no vertigo, no nausea, no light sensitivity.

Lupus: No lupus symptoms today - no joint pain or stiffness. I just wanted dinner that felt clean and easy.

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + protein supports steadier energy; feta adds sodium without extra effort
Vestibular migraine	Usually	No obvious high-risk triggers if spices are mild; avoid heat-spice if that is a trigger
Lupus	Yes	Balanced, minimally processed meal

Ingredients (1 serving)

• 2 to 3 small chicken thighs (boneless or bone-in)

• 2 cups cauliflower florets

• 1 to 2 cups arugula

• 2 to 3 tbsp feta, crumbled

• Olive oil

• Salt and pepper

Optional seasoning for cauliflower (keep mild if migraine-prone):

• Smoked paprika

• Garlic powder

• Onion powder

Steps

1. Roast cauliflowerHeat oven to 425°F. Toss florets with olive oil, salt, and optional spices. Roast 20 to 25 minutes, flipping once.

2. Cook chickenSeason thighs with salt and pepper. Sear in a hot pan 4 to 6 minutes per side until browned and cooked through (or bake alongside the cauliflower).

3. AssembleAdd arugula to a bowl. Top with cauliflower and chicken. Crumble feta over everything. Add another pinch of salt if you are targeting POTS support.