Oatmeal with Warm Cinnamon Apples and Yogurt

How my symptoms showed up

• POTS: morning lightheadedness and tachycardia on standing, worse before eating

• Migraine: dull frontal pressure without nausea or light sensitivity

• Lupus: heavy, flu-like fatigue but no joint pain or skin flare-up

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Warm carbs first thing reduced symptoms
Lupus	Safe	Gentle, no inflammatory triggers
Vestibular migraine	Generally safe	Mild sweetness, no sharp sensory input

Ingredients (1 serving)

For the oatmeal

• ½ cup rolled oats

• 1 cup water or milk (or a mix)

• Pinch of salt

For the apples

• 1 apple, peeled and diced

• ½–1 tsp cinnamon

• 1 tsp butter or olive oil

• Optional: splash of water or milk

To finish

• Plain yogurt (Greek or regular)

• Optional: drizzle of olive oil or honey

• Optional: chopped nuts (small amount)

How I made it

1. Cook the oatsIn a small pot, combine oats, liquid, and salt. Bring to a gentle simmer over medium heat. Stir frequently and cook 5–7 minutes until thick and creamy. Lower heat as needed so it doesn’t scorch.

2. Cook the applesWhile the oats cook, heat butter or oil in a small pan over medium-low heat. Add diced apples and cinnamon. Stir to coat, then add a small splash of water if the pan looks dry.

3. Soften, don’t brownCover and cook apples 5–8 minutes, stirring occasionally, until soft and saucy. They should break down slightly, not caramelize aggressively.

4. AssembleSpoon oatmeal into a bowl. Add warm apples on top. Dollop yogurt alongside rather than mixing it in fully.

5. Finish gentlyAdd a light drizzle of olive oil or honey if needed. Sprinkle nuts only if tolerated.