Crispy Salmon Bowl with Kale, Roasted Squash, Chickpeas, Avocado, and Yogurt Dill Sauce

Symptom check-in

POTS:Late-afternoon energy dip with leg heaviness and mild lightheadedness after standing - needed salt, protein, and fat together to stay upright without crashing

Vestibular migraine:Low-grade head pressure and visual sensitivity - avoiding citrus, vinegar, and sharp spice; prioritizing creamy textures and steady blood sugar

Lupus:Joint stiffness in wrists and fingers with general inflammation fatigue - wanted omega-3 fats and warm food without excess oil

Disorder safety check

Condition	Works?	Why
POTS	Yes	Protein + fat + carbs help stabilize blood pressure
Lupus	Yes	Omega-3 rich salmon, no deep frying
Vestibular migraine	Mostly	Chickpeas and raw kale can be tricky for some - portion and texture matter

For migraine-prone days, lightly massage kale longer or swap for steamed greens.

Ingredients (1 bowl)

Salmon

• 1 salmon fillet (4–6 oz), skin-on

• Olive oil

• Salt and black pepper

Roasted squash

• ¾–1 cup cubed butternut squash

• Olive oil

• Salt

Chickpeas

• ½ cup cooked chickpeas (rinsed and drained)

Greens

• 1–1½ cups kale, finely chopped

Avocado

• ½ ripe avocado, sliced

Yogurt dill sauce

• ¼ cup plain yogurt

• 1–2 tbsp chopped dill

• Salt

• Optional: small splash of water to thin

How to make it (step-by-step, very clear)

1. Roast the squash

• Preheat oven to 425°F (220°C).

• Toss squash with 1 tsp olive oil and a pinch of salt.

• Spread on a baking sheet in one layer.

• Roast 25–30 minutes, flipping once, until soft and lightly caramelized.

2. Prepare the kale

• Place chopped kale in a bowl.

• Add ½ tsp olive oil and a small pinch of salt.

• Massage with your hands for 1–2 minutes until darker and tender.

• Set aside.

3. Cook the salmon

• Heat a skillet over medium heat.

• Add 1 tsp olive oil.

• Place salmon skin-side down.

• Cook 4–5 minutes without moving until skin is crisp.

• Flip and cook 1–2 minutes more, until just cooked through.

• Season with salt and pepper.

4. Warm the chickpeas

• Add chickpeas to the hot pan or a small saucepan.

• Warm gently for 2–3 minutes with a pinch of salt.

• Do not brown heavily.

5. Make the yogurt dill sauce

• Stir yogurt, dill, salt, and optional water until smooth and spoonable.

• Keep mild - no lemon or garlic for migraine safety.

6. Assemble

• Add kale to the bottom of the bowl.

• Arrange squash and chickpeas on top.

• Place salmon to one side.

• Add avocado slices.

• Spoon yogurt dill sauce over squash and avocado.