Matcha Chia Pudding with Banana and Strawberr

Treating myself for surviving my last finals week at Duke!!

Symptom check-in

• POTS: None.

• Vestibular migraine: None.

• Lupus: None.

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	Chia seeds are rich in omega-3 fatty acids and fiber which help reduce systemic inflammation; matcha contains EGCG, a powerful antioxidant shown to have anti-inflammatory properties; strawberries are high in vitamin C which supports immune function during stress-induced flares

Ingredients (makes 1 jar)

Chia pudding

• 3 tbsp chia seeds

• 1 cup oat milk or coconut milk

• 1 tsp matcha powder, sifted

• 1 tsp honey or maple syrup

• 1/4 tsp vanilla extract

Toppings

• 2 to 3 banana slices

• 1 fresh strawberry

Steps

1. Mix the base — Sift the matcha powder into a jar or bowl first — matcha clumps badly and sifting is the only way to avoid a grainy texture. Add the milk a little at a time and whisk vigorously until the matcha is fully dissolved with no green lumps. Add the chia seeds, honey, and vanilla and stir well to combine.

2. First stir — Let the mixture sit for 10 minutes, then stir again. This is important — chia seeds sink and clump in the first few minutes and a second stir redistributes them so the pudding sets evenly instead of in a solid lump at the bottom.

3. Refrigerate — Cover and refrigerate for at least 4 hours, ideally overnight. The chia seeds will absorb the liquid and expand into a thick, creamy pudding. Give it a stir when you take it out — if it looks too thick add a small splash of milk and stir through.

4. Top and eat — Add banana slices and a strawberry on top right before eating so they stay fresh. Eat it cold straight from the jar.