Kale and Tuna Poke Bowl with Carrot, Tobiko, Crispy Shallots, and Sesame

Symptom check-in

• POTS: None.

• Vestibular migraine: None.

• Lupus: I had a rheumatology follow-up this week and my inflammation markers came back alarmingly elevated again. Taking preventative measures with my diet just in case.

Disorder safety check

Condition	Works?	Why
POTS	—	This meal doesn't specifically target POTS symptoms
Vestibular migraine	—	This meal doesn't specifically target vestibular migraine symptoms
Lupus	Yes	Tuna is rich in omega-3 fatty acids which directly counter inflammatory pathways active in lupus; kale is one of the most nutrient-dense anti-inflammatory greens available; carrots provide beta-carotene which supports immune regulation

Ingredients (makes 1 bowl)

Base

• 2 cups kale, finely shredded — massage it well or it will be tough

• 1 cup shredded carrot

• 1/2 cup cooked rice vermicelli or glass noodles (optional, for bulk)

Tuna

• 150g sushi-grade tuna, diced

• 1 tbsp soy sauce

• 1 tsp sesame oil

• 1/2 tsp rice vinegar

• Pinch of chili flakes

Dressing

• 1 tbsp soy sauce

• 1 tbsp rice vinegar

• 1 tsp sesame oil

• 1 tsp honey or sugar

• 1 tsp grated ginger

Toppings

• 2 tbsp tobiko (flying fish roe)

• 2 tbsp crispy fried shallots

• 1 tsp sesame seeds

• Small handful of dried seaweed or wakame (optional)

Steps

1. Massage the kale — This step is non-negotiable. Strip the kale leaves from the stems, shred finely, and add to a large bowl with a pinch of salt and a small drizzle of olive oil. Use your hands to squeeze and massage the kale firmly for 2 to 3 minutes until it darkens, softens, and reduces in volume by about half. Raw unmassaged kale is unpleasant — this fixes it completely.

2. Marinate the tuna — Dice the tuna into small cubes and toss with soy sauce, sesame oil, rice vinegar, and chili flakes. Let it sit for 10 minutes in the fridge. Don't leave it longer than 20 minutes or the acid will start to cook the fish.

3. Make the dressing — Whisk together soy sauce, rice vinegar, sesame oil, honey, and grated ginger until combined. Taste and adjust — it should be bright, savory, and slightly sweet.

4. Dress the base — Pour the dressing over the massaged kale and shredded carrot. Toss well so everything is evenly coated. If using noodles, add them now and toss through.

5. Build the bowl — Pile the dressed kale and carrot into a bowl. Spoon the marinated tuna over the top. Add the tobiko in a mound in the center, scatter the crispy shallots and sesame seeds across everything, and add dried seaweed if using.

6. Eat immediately — The crispy shallots lose their crunch fast so don't let it sit once it's assembled.