Cold Silken Tofu with Sesame, Scallions & Chili Oil

Symptom check-in

• Vestibular migraine: head pressure + sound sensitivity earlier in the day - needed cool, soft, no-chew effort food

• POTS: afternoon energy dip and lightheadedness - wanted salt and protein without heat or heaviness

• Lupus: low-grade fatigue, no joint pain - avoiding inflammatory cooking methods

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + protein without carbs
Lupus	Yes	No frying, anti-inflammatory fats
Vestibular migraine	Yes	Cold, soft, low sensory load

Ingredients (1 bowl)

• ½ block silken tofu (not firm)

• 1½ tsp soy sauce or tamari

• 1 tsp toasted sesame oil

• ½ tsp chili oil or chili crisp (less if migraine-prone)

• 1 tsp sesame seeds

• 1–2 Tbsp chopped scallions

• Optional: a few drops honey or maple syrup (balances salt)

How to make it (very detailed, zero guesswork)

1. Prep the tofu

1. Open tofu package carefully - do not squeeze.

2. Slide tofu out and let excess water drain for 30–60 seconds.

3. Cut a clean rectangle or thick slice using a sharp knife.

4. Transfer gently into a bowl using your hand or spatula to avoid breaking.

2. Build the sauce

1. In a small bowl, mix soy sauce + sesame oil.

2. Add chili oil drop by drop, tasting as you go.

3. If using honey/maple, add 2–3 drops only.

3. Assemble

1. Spoon sauce over tofu slowly so it pools underneath.

2. Sprinkle sesame seeds evenly.

3. Scatter scallions on top.

4. Add a final tiny dot of chili crisp if tolerated.

4. Eat

• Eat cold, straight from the fridge if head pressure is present.

• Use a spoon, not chopsticks, to keep the experience calm.