top of page
Search

Green Pesto Rice Bowl with Spinach, Edamame, and Yogurt

  • Writer: Devon Tonneson
    Devon Tonneson
  • Jan 24
  • 2 min read

Symptom check-in

POTS: I felt lightheaded when I stood up and my heart rate spiked. I needed carbs plus salt plus something creamy that I could eat quickly without standing for long. I salted the rice and did not skip the yogurt.

Vestibular migraine: No vestibular symptoms today - no vertigo, no nausea, no light sensitivity. I kept the pesto simple anyway and skipped anything aggressively acidic.

Lupus: My hands felt stiff and sore. I needed lunch that required zero chopping. Microwave rice, thaw edamame, stir in pesto, done.


Disorder safety check

Condition

Works?

Why

POTS

Yes

Rice plus salt plus fat and protein helps stabilize energy and supports blood volume goals

Vestibular migraine

Usually

Mild, non-acidic bowl; pesto can be risky if it is very garlicky or contains aged cheese, so keep it simple

Lupus

Yes

Low-effort, anti-inflammatory-leaning fats, and no cooking marathon

Ingredients (1 bowl)

  • 3/4 to 1 cup cooked brown rice (or white rice if you tolerate it better)

  • 1/2 cup shelled edamame (thawed if frozen)

  • 1 to 2 tbsp pesto (store-bought or homemade)

  • 1 to 2 cups spinach

  • 2 to 3 tbsp plain Greek yogurt (or dairy-free alternative)

  • 1 to 2 tsp pumpkin seeds (optional)

  • Salt, to taste

  • Optional: olive oil drizzle if you need more calories


Steps

  1. Warm the rice. Salt it more than you think you need if you are using this as a POTS-support meal.

  2. Thaw edamame (microwave 30 to 60 seconds) and stir in pesto.

  3. Add spinach to a bowl. Top with rice and the pesto-edamame mix.

  4. Add a spoon of yogurt in the center and sprinkle pumpkin seeds.


Notes that matter

  • POTS: this bowl becomes POTS-friendly when it is salted on purpose. Rice without salt does nothing for me.

  • Vestibular migraine: pesto is the variable. If garlic, aged cheese, or strong herbs trigger you, use a simplified “pesto” - olive oil + basil + salt (no garlic, no parmesan).

  • Lupus: when my hands hurt, bowls like this are how I still eat something decent without paying for it later.

bottom of page