Ground Beef, Zucchini, Red Onion, and Avocado Bowl

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 no vestibular migraine symptoms today — no vertigo, no nausea, no vomiting, and no light sensitivity.

Lupus: I had body aches and a red rash across my cheeks today. I wanted something anti-inflammatory-leaning today, so I made beef with zucchini, red onion, avocado, and olive oil.

Disorder safety check

Condition	Works?	Why
POTS	Not specifically targeted	The beef can be seasoned well, but this is not naturally a high-sodium meal
Vestibular migraine	Usually	Mild and easy to keep free of strong acid or spice
Lupus	Yes	Zucchini, red onion, avocado, and olive oil keep the bowl vegetable-forward and anti-inflammatory-leaning
Transplant context	Yes, with care	Cook the beef completely and wash the vegetables thoroughly

Recipe

Ingredients

Makes 2 servings

Beef

• 1 lb lean ground beef

• 1 tbsp extra-virgin olive oil

• 1/2 tsp kosher salt

• 1/2 tsp black pepper

• 1/2 tsp garlic powder

• 1/2 tsp dried oregano or thyme

Vegetables

• 2 medium zucchini

• 1 medium red onion

• 1 tbsp extra-virgin olive oil

• 1/4 tsp kosher salt

• Black pepper

Avocado

• 1 large ripe avocado

• Pinch of salt

• Black pepper

Steps

1. Prepare the zucchini

1. Wash the zucchini thoroughly.

2. Trim the ends.

3. Cut each zucchini lengthwise in half.

4. Slice into thick half-moons, about 1/2 inch thick.

Keep the pieces thick enough that they brown without turning mushy.

2. Prepare the onion

1. Peel the red onion.

2. Cut it into large chunks or thick slices.

The photo has substantial pieces of onion rather than finely diced onion.

3. Brown the beef

1. Heat a large skillet over medium-high heat.

2. Add 1 tablespoon olive oil.

3. Add the ground beef.

4. Season with:

   • salt

   • black pepper

   • garlic powder

   • oregano or thyme

5. Spread the beef across the pan.

6. Leave it undisturbed for about 2 minutes so it browns.

7. Break it into large crumbles with a spatula.

8. Continue cooking for another 4–5 minutes.

Cook until no pink remains.

9. Transfer the beef to a bowl and set aside.

4. Cook the red onion

1. Keep the skillet over medium heat.

2. Add another small splash of olive oil if needed.

3. Add the red onion.

4. Sprinkle with a pinch of salt.

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

The onion should soften and brown around the edges.

5. Add the zucchini

1. Add the zucchini to the skillet.

2. Add:

   • olive oil

   • salt

   • black pepper

3. Toss everything together.

4. Let the zucchini sit against the pan for about 2 minutes before stirring.

This helps it brown.

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

The zucchini should be tender but still hold its shape.

6. Return the beef

1. Add the cooked beef back to the skillet.

2. Toss with the zucchini and red onion.

3. Cook together for 1–2 minutes.

This lets the beef pick up some of the vegetable juices.

7. Prepare the avocado

1. Wash the outside of the avocado.

2. Cut it in half.

3. Remove the pit.

4. Scoop out the flesh.

5. Cut into large chunks.

6. Season lightly with salt and black pepper.

Do this right before serving so it stays green.

8. Assemble the bowl

1. Divide the beef, zucchini, and red onion between two bowls.

2. Add avocado chunks over the top.

3. Spoon any pan juices over everything.

4. Finish with black pepper.