Crispy Katsu with Japanese Curry, Rice, and Carrot Slaw

Symptom check-in

• Vestibular migraine: low-grade head pressure and visual fuzz earlier in the day - needed warm, predictable carbs

• POTS: lightheaded on standing, especially late afternoon - salt + rice were non-negotiable

• Lupus: fatigue without joint inflammation - body felt heavy, not inflamed

Disorder safety check

Condition	Works?	Notes
POTS	Yes	Salt + carbs + protein
Lupus	Yes	No inflammatory spice load
Vestibular migraine	Yes	Warm, low-acid, no heat

Ingredients (1–2 servings)

• 1 chicken breast or pork cutlet

• Salt and pepper

• Flour (for dredging)

• 1 egg, beaten

• Panko breadcrumbs

• Neutral oil (canola or avocado)

Curry + rice

• 1 cup white rice (short or medium grain)

• 1 Japanese curry cube (mild)

• ¾–1 cup water or broth

Carrot slaw

• 1 cup shredded carrots

• 1–2 Tbsp mayo or yogurt

• Pinch salt

Optional toppings

• Scallions

• Crispy seaweed strips

How to make it (very detailed)

1. Cook the rice

1. Rinse rice until water runs mostly clear.

2. Combine rice with water (1:1.25 ratio).

3. Bring to a boil, cover, lower heat.

4. Simmer 15 minutes, then rest 10 minutes off heat.

5. Fluff and keep warm.

2. Make the curry

1. Heat water or broth in a small saucepan.

2. Add curry cube and whisk until dissolved.

3. Simmer 5–10 minutes until thick and glossy.

4. Keep warm on low.

3. Prep the carrot slaw

1. Mix shredded carrots with mayo/yogurt and salt.

2. Chill while cooking the rest.

4. Bread the cutlet

1. Pound meat to even thickness.

2. Season both sides generously with salt.

3. Dredge in flour → egg → panko, pressing firmly.

5. Fry

1. Heat oil in a skillet (about ½ inch deep).

2. Oil should shimmer but not smoke.

3. Fry cutlet 3–4 minutes per side until golden.

4. Transfer to a rack or paper towel.

5. Rest 3 minutes, then slice.

6. Assemble

1. Plate rice tightly packed.

2. Spoon curry around (not over) the rice.

3. Add sliced katsu.

4. Add carrot slaw on the side.

5. Finish with scallions or seaweed.