Earthy Beet-Kale Bowl

Symptom snapshot

Low-level joint stiffness and hand swelling signaled a lupus symptom flare-up this afternoon, but I’m clear of orthostatic dizziness and migraine aura. I wanted an anti-inflammatory, mineral-rich late lunch—salt wasn’t the priority.

Disorder	Helpful?	Why / Caveats
Lupus flare-up	✔︎ Yes	Beets (betanin), kale (vitamin K & polyphenols), walnuts & pumpkin seeds (ALA omega-3, magnesium) all dampen inflammatory pathways.
POTS	⚪︎ Neutral	Sodium is low (~140 mg). Add a ¼ tsp salt to the vinaigrette if dizziness shows up.
Vestibular migraine	✔︎ Safe	All ingredients are fresh, low histamine; no aged cheese or citrus beyond a squeeze of fresh lemon.

Ingredients — 1 hearty bowl

Item	Amount	Notes
Roasted beets, cubed	1 cup	Pre-roast or use vacuum-packed
Baby kale	1 packed cup	Sauté 2 min in 1 tsp olive oil
Sugar-snap peas, halved	½ cup	Toss with kale last 30 s
Soft-boiled egg	1	7-minute egg, jammy yolk
Walnuts, rough-chopped	2 Tbsp	ALA omega-3
Pumpkin seeds	1 Tbsp	Magnesium, crunch
Vinaigrette: lemon juice 1 Tbsp, 1 tsp Dijon, 1 Tbsp olive oil, pinch sea salt, pepper

12-minute method (standing ≤ 6 min)

1. Warm veg: sauté kale & peas with olive oil until kale wilts.

2. Assemble: bowl with warm veg base → add beet cubes.

3. Top: slice the soft-boiled egg, scatter walnuts & pumpkin seeds.

4. Dress: whisk vinaigrette; pour over. Add extra ¼ tsp salt if you need a sodium lift for POTS.

Nutrition snapshot

• Protein  13 g

• Sodium  ≈ 140 mg (≈ 540 mg if you add ¼ tsp salt)

• Fiber   8 g

• ALA omega-3 1.8 g

• Prep/standing 12 min / ≤ 6 min on feet