Ricotta + Pea Stuffed Shells (POTS-friendly, migraine-optional)

Today was a relatively calm day symptom-wise. No POTS dizziness, no lupus joint pain, and no migraine signs creeping in. I wanted something warm and filling that wouldn’t come back to bite me later, especially after being on my feet most of the day.

This is one of those meals that looks heavier than it actually feels for me, as long as I salt it intentionally and don’t overcomplicate it.

Disorder impact

Disorder	Helpful?	Rationale
POTS	✓ Yes	Salted pasta water + added salt in the filling + a salty cheese finish = actual sodium, not just carbs. This combo is usually steady for me and doesn’t trigger lightheadedness after eating.
Lupus	⚪︎ Neutral-to-supportive	Nothing inflammatory or intense here. It’s filling without being heavy, which works on lower-energy days.
Vestibular migraine	⚠︎ Depends	Fresh cheeses are fine for me most days. Aged cheese can be a trigger, so I keep it light and skip it completely if I’m higher risk.

Ingredients — makes ~8 stuffed shells

Item	Amount	Notes
Jumbo pasta shells	8	Cooked in very salty water
Whole-milk ricotta	¾ cup	Fresh container
Peas (fresh or frozen)	½ cup	Fully cooked
Olive oil	2 tbsp	Keeps it from feeling dry
Parmesan or pecorino	2–3 tbsp	Just to finish
Salt	To taste	Don’t be shy
Black pepper	Optional	Skip if pepper bugs you

Assembly

1. Boil the shells in heavily salted water and set aside.

2. Mash peas with ricotta, olive oil, and salt.

3. Fill shells and warm in a pan with a little olive oil.

4. Finish with a small amount of cheese and eat while it’s hot.

Nutrition snapshot (per serving)

• Carbs  ~45 g

• Protein ~18 g

• Sodium Variable (on purpose)

• Fat  ~20 g

• Prep time ~20 min seated