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Loaded Sweet Potato with Yogurt, Nut Butter, and Blueberries

  • Writer: Devon Tonneson
    Devon Tonneson
  • 5 days ago
  • 2 min read

Vestibular migraine: low-level head pressure - kept it non-acidic, no citrus, no vinegar; chose gentle flavors

Lupus: mild achiness or stiffness - aimed for steady fuel and anti-inflammatory add-ons rather than processed sugar

POTS: Very light headed. I passed out earlier today in Target.


Disorder safety check

Condition

Works?

Why

POTS

Yes

Sweet potato gives steady carbs; yogurt and nut butter slow the spike and help sustain energy

Vestibular migraine

Usually yes

Mild, non-acidic ingredients; cinnamon and nut butters are usually tolerated (individual triggers vary)

Lupus

Yes

Fiber + protein + fats support steadier glucose; cinnamon and berries can be anti-inflammatory-adjacent

Notes if you are sensitive:

  • If dairy worsens symptoms, swap yogurt for coconut yogurt or a lactose-free option.

  • If nut butters trigger migraines for you, use sunflower seed butter or skip and add olive oil + salt for POTS instead.


Ingredients (1 serving)

  • 1 medium sweet potato

  • 1/3 to 1/2 cup plain Greek yogurt (or dairy-free alternative)

  • 1 to 2 tbsp peanut butter or almond butter

  • 1/4 cup blueberries (fresh or thawed frozen)

  • Cinnamon, to taste

  • Optional for POTS: pinch of salt (sounds odd, works shockingly well)


Steps

  1. Bake the sweet potato

    • Oven: 400°F for 45-60 min until very soft, or microwave 6-10 min (flip halfway).

  2. Open and fluff

    • Slice lengthwise, fluff the inside with a fork.

  3. Top

    • Add yogurt, drizzle nut butter, scatter blueberries, dust cinnamon.

  4. Adjust

    • Add a tiny pinch of salt if you are intentionally supporting POTS - it balances the sweetness and helps the “actually satisfying” factor.


Symptom-smart tweaks

  • More POTS support: add salt plus a side electrolyte drink; or add cottage cheese instead of yogurt for more sodium/protein (if dairy is fine).

  • More migraine-cautious: keep cinnamon light; avoid chocolate add-ins; use fresh blueberries rather than aged or fermented toppings.

  • More lupus-friendly: add chia seeds or ground flax for extra omega-3s and fiber (start small if your stomach is sensitive).

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