Miso-Glazed Sweet Potato & Broccolini Bowl with Tofu

Symptom check-in

POTS:Late-day fatigue with mild shakiness after being upright too long - needed dense carbs, salt, and protein without a huge volume of food

Vestibular migraine:Slight head heaviness and light sensitivity earlier in the day - wanted savory, warm food and avoided acidity and sharp spice

Lupus:General inflammatory ache and hand stiffness - focused on cooked vegetables and anti-inflammatory fats, nothing raw-heavy

Disorder safety check

Condition	Works?	Why
POTS	Yes	Sweet potato + tofu + salt support blood volume and energy
Lupus	Yes	Cooked veg, olive oil, no deep frying
Vestibular migraine	Caution	Miso can be a trigger for some - portion and timing matter

This worked for me on a moderate symptom day. If fermented foods reliably trigger migraines for you, this bowl may need modification.

Ingredients (1 bowl)

• 1 medium sweet potato, roasted and sliced

• 1 cup broccolini, roasted or sautéed

• ½ cup firm tofu, cubed and baked or pan-seared

• ½ cup mixed vegetables (peas, carrots, onion, or similar)

• 1–2 tsp white miso paste

• Olive oil

• Salt and black pepper

Optional:

• Sesame seeds or nutritional yeast (light sprinkle only)

How to make it

1. Roast the sweet potato

• Preheat oven to 400°F (205°C).

• Pierce sweet potato with a fork and roast whole for 40–45 minutes or cube, toss with olive oil and salt, and roast 25–30 minutes.

• Set aside once soft and caramelized.

2. Cook the tofu

• Heat a pan over medium heat with 1 tsp olive oil.

• Add tofu cubes in a single layer.

• Cook 3–4 minutes per side until golden.

• Lightly salt and remove from heat.

3. Prepare the broccolini

• Roast alongside the sweet potato for 12–15 minutes or sauté in a pan with olive oil until just tender.

• Season lightly with salt and pepper.

4. Make the miso glaze

• In a small bowl, whisk 1–2 tsp miso with warm water until thin and smooth.

• Brush lightly over the sweet potato and tofu - do not drench.

5. Assemble

• Place sweet potato in the bowl first.

• Add tofu, broccolini, and mixed vegetables around it.

• Sprinkle optional toppings if tolerated.

• Finish with a drizzle of olive oil.

Notes for symptom days

• For POTS: don’t skimp on salt and eat this warm, not cold.

• For vestibular migraine: keep miso minimal or replace with olive oil + salt.

• For lupus: this is best when vegetables are fully cooked and soft.