Farfalle with Asparagus, Parmesan, Olive Oil, and Black Pepper

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

Vestibular migraine: I had vertigo even while sitting still today, nausea, and light sensitivity. I wanted something warm and soft that was easy to eat slowly, so I kept the pasta simple with asparagus, Parmesan, olive oil, and black pepper.

Lupus: I had no rash, no body aches, no fever, and no nausea from my anti-rejection meds today.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	Pasta provides carbs and Parmesan adds some sodium, but this is not intentionally a high-salt meal
Vestibular migraine	Yes	Warm, mild, and easy to keep free of acidic sauces, spicy ingredients, or strong flavors
Lupus	Not specifically targeted	Asparagus and olive oil are nutritious, but this meal is not specifically designed around lupus symptoms

Recipe

Ingredients

Makes 2 generous servings

Pasta

• 6–8 oz farfalle

• 1 tbsp kosher salt for the pasta water

• 1 cup reserved pasta water

Asparagus

• 1 large bunch asparagus

• 1 tbsp extra-virgin olive oil

• 1/2 tsp kosher salt

• Freshly ground black pepper

Sauce

• 2 tbsp butter

• 1/3 cup finely grated Parmesan

• 1/3–1/2 cup reserved pasta water

• 1 tbsp extra-virgin olive oil

• Freshly cracked black pepper

Optional:

• 1 small garlic clove, finely minced

• 1 tbsp chopped parsley

• Extra Parmesan for serving

Steps

1. Prepare the asparagus

1. Wash the asparagus thoroughly.

2. Snap or cut off the woody ends.

3. Cut the stalks into pieces about 1 1/2 inches long.

4. Keep the tips separate from the thicker stalk pieces.

The tips cook faster, so adding them later keeps them from turning mushy.

2. Start the pasta water

1. Fill a large pot with water.

2. Bring it to a rolling boil.

3. Add about 1 tablespoon kosher salt.

4. Stir until dissolved.

3. Start the asparagus

1. Heat a large skillet over medium heat.

2. Add 1 tablespoon olive oil.

3. Add the thicker asparagus pieces first.

4. Sprinkle with salt and black pepper.

5. Cook for 3–4 minutes, stirring occasionally.

You want the asparagus to start softening but not fully cook yet.

4. Add the asparagus tips

1. Add the asparagus tips.

2. Stir gently.

3. Add 2 tablespoons water.

4. Cover the skillet.

5. Reduce the heat to medium-low.

6. Steam for 2–3 minutes.

The asparagus should become bright green and tender.

7. Remove the lid.

8. Let any remaining water evaporate.

5. Cook the pasta

1. Add the farfalle to the boiling salted water.

2. Stir immediately so the pieces do not stick together.

3. Cook according to the package directions until just al dente.

Farfalle can stay firm in the center longer than thin pasta, so taste one before draining.

6. Reserve pasta water

Before draining:

1. Scoop out at least 1 cup pasta water.

2. Set it beside the stove.

3. Drain the pasta.

4. Do not rinse it.

The starch on the pasta is what helps the Parmesan sauce cling.

7. Add the pasta to the asparagus

1. Put the skillet with the asparagus over medium-low heat.

2. Add the drained farfalle.

3. Add about 1/3 cup reserved pasta water.

4. Toss thoroughly.

8. Add the butter

1. Add 2 tablespoons butter.

2. Toss until the butter melts into the pasta water.

The mixture should start looking glossy.

9. Add the Parmesan

1. Reduce the heat to low.

2. Sprinkle in the Parmesan gradually.

3. Toss constantly with a wooden spoon or spatula.

4. Add more pasta water 1 tablespoon at a time if needed.

You want a light coating around the pasta and asparagus, not a thick cheese paste.

10. Let the asparagus soften into the sauce

1. Use the back of your spoon to lightly press a few asparagus pieces against the side of the skillet.

2. Stir them back through the pasta.

This helps some of the asparagus blend into the sauce while leaving most pieces intact.

11. Check the texture

If the pasta looks too dry:

1. Add more pasta water.

2. Toss after each addition.

If it looks too wet:

1. Keep it over low heat.

2. Toss for another 30–60 seconds.

The sauce should look silky and cling to the farfalle.

12. Finish

1. Turn off the heat.

2. Add 1 tablespoon extra-virgin olive oil.

3. Add freshly cracked black pepper.

4. Taste.

5. Add more salt or Parmesan if needed.

13. Plate

1. Divide the pasta between two bowls.

2. Make sure each serving gets plenty of asparagus.

3. Spoon any sauce left in the skillet over the top.

4. Finish with extra Parmesan and black pepper.