Mushroom, Quinoa & Arugula Bowl (with Crispy Shrimp)

Symptom check-in

• POTS: upright fatigue and mild lightheadedness around dinner - needed steady carbs + salt without heaviness

• Vestibular migraine: low-level head pressure, no nausea - avoiding heat-spice and strong acidity

• Lupus: joint stiffness in hands - wanted anti-inflammatory fats and warm (not hot) food

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + carbs + protein balance
Lupus	Yes	Minimal oil, no deep frying
Vestibular migraine	Yes	Low spice, no acid, soft textures

Ingredients (1 bowl)

• ½ cup cooked quinoa (warm, not hot)

• 1–1½ cups mushrooms, sliced (cremini or button)

• 1 cup arugula

• 6–8 shrimp, peeled and deveined

• Olive oil

• Salt and black pepper

• Optional: garlic powder or fresh thyme

How to make it (step-by-step, very clear)

1. Cook the quinoa

1. Rinse ½ cup dry quinoa under cold water for 30 seconds.

2. Add to a pot with 1 cup water + a pinch of salt.

3. Bring to a boil, then reduce to low, cover, and simmer 12–15 minutes.

4. Turn off heat, let sit covered 5 minutes, then fluff with a fork.

2. Sauté the mushrooms

1. Heat a skillet over medium heat.

2. Add 1 tsp olive oil and let it warm (not smoking).

3. Add mushrooms in a single layer - do not crowd.

4. Let them cook undisturbed for 3–4 minutes until browned.

5. Stir, add salt, pepper, and optional thyme.

6. Cook another 2–3 minutes, then remove from heat.

3. Cook the shrimp

1. In the same pan, add ½ tsp olive oil if needed.

2. Add shrimp in one layer.

3. Cook 1½–2 minutes per side, until pink and opaque.

4. Lightly salt and remove immediately to avoid toughness.

4. Prepare the arugula

1. Place arugula in a bowl.

2. Drizzle with ½ tsp olive oil and a pinch of salt.

3. Toss gently with your hands until just wilted.

5. Assemble

1. Add quinoa to the bowl first.

2. Arrange mushrooms on one side, shrimp on another.

3. Add arugula last so it stays fresh.

4. Finish with black pepper or a tiny drizzle of olive oil if needed.