Creamy Zucchini & Corn Rotini

Symptom check-in

POTS:upright fatigue and mild post-dinner lightheadedness - needed steady carbs + salt without a heavy or greasy feeling

Vestibular migraine:background head pressure but no nausea - avoiding sharp acidity, spice, and temperature extremes

Lupus:general fatigue and mild hand stiffness - wanted warm, soft food without inflammatory oils or GI stress

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salted pasta water + steady carbs help prevent drops
Lupus	Yes	No deep frying, gentle fats, easy digestion
Vestibular migraine	Yes	Low sensory load, no acid, uniform texture

Ingredients (1 bowl)

• 1½ cups cooked rotini pasta

• ½ cup zucchini, chopped into small chunks

• ¼–⅓ cup corn (fresh or frozen)

• ¼ cup heavy cream or half-and-half

• 2–3 tbsp reserved pasta water

• 1 tsp olive oil or butter

• Salt (be generous for POTS)

• Black pepper (optional, light)

• Optional: 1–2 tbsp grated parmesan

How to make it

1. Cook the pasta

• Bring a large pot of water to a rolling boil.

• Add enough salt that the water tastes noticeably salty.

• Add rotini and cook until just tender (al dente).

• Before draining, scoop out ½ cup pasta water and set aside.

• Drain pasta and return it to the pot or a bowl.

2. Cook the zucchini

• Place a skillet over medium heat.

• Add 1 tsp olive oil or butter and let it warm (not smoking).

• Add zucchini in a single layer.

• Sprinkle lightly with salt.

• Cook 4–6 minutes, stirring occasionally, until soft and glossy but not browned.

3. Add the corn

• Add corn directly to the skillet with zucchini.

• Stir and cook 2–3 minutes until heated through and tender.

4. Make the sauce

• Lower heat to medium-low.

• Pour in the cream and 2 tbsp reserved pasta water.

• Stir gently until the sauce looks smooth and lightly thickened (about 1–2 minutes).

• Do not boil - keep it warm and gentle.

5. Combine

• Add cooked pasta to the skillet.

• Toss slowly so the sauce coats everything evenly.

• Add more pasta water 1 tbsp at a time if it looks dry.

• Taste and add more salt if needed.

6. Finish

• Add black pepper if tolerated.

• Optional: sprinkle a small amount of parmesan.

• Serve warm (not hot).