Roasted Sweet Potato, Beet, and Tofu Nourish Bowl

Symptom check-in

POTS:Midday fatigue with mild lightheadedness when standing - needed steady carbs, salt, and fats without a blood sugar crash

Vestibular migraine:Very mild background head pressure, no vertigo or nausea - avoiding acidity and spice, keeping flavors grounded and savory

Lupus:Low-grade joint stiffness and general inflammation feeling - wanted anti-inflammatory fats and cooked vegetables rather than raw

Disorder safety check

Condition	Works?	Why
POTS	Yes	Complex carbs + salt + fats for stability
Lupus	Yes	Anti-inflammatory fats, no frying, mostly cooked veg
Vestibular migraine	Caution	Fermented beets, sprouts, and tofu can be triggers

This bowl worked on a low-symptom day. If fermented foods or sprouts trigger migraines for you, this is a modify or skip.

Ingredients (1 bowl)

• 1 small sweet potato, cubed

• ½ cup roasted or steamed beets, chopped

• ½ cup firm tofu, baked or pan-seared

• ½ avocado, sliced

• ¼ cup sauerkraut or pickled cabbage (optional)

• Small handful sprouts

• Olive oil

• Salt and black pepper

Optional additions:

• Mustard or turmeric-based sauce (used sparingly)

• Shaved parmesan or nutritional yeast (if tolerated)

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

1. Roast the sweet potato

• Preheat oven to 400°F (205°C).

• Toss sweet potato cubes with 1–2 tsp olive oil and a pinch of salt.

• Spread on a baking sheet in a single layer.

• Roast 25–30 minutes, flipping halfway, until tender and browned.

2. Prepare the tofu

• Cut tofu into cubes.

• Pan-sear with a small amount of olive oil over medium heat until golden on all sides or bake alongside the potatoes for 20–25 minutes.

• Lightly salt once cooked.

3. Prepare remaining components

• Warm beets gently if sensitive to cold foods.

• Slice avocado just before assembling.

• Measure fermented vegetables conservatively.

4. Assemble

• Add sweet potatoes and tofu to the bowl first.

• Spoon in beets and fermented veg off to one side.

• Add avocado slices.

• Finish with sprouts and a drizzle of olive oil.

• Season lightly with salt and pepper.

5. Eat slowly

• Best warm or room temperature.

• Avoid eating straight from the fridge on migraine-sensitive days.

Notes for symptom days

• For POTS: increase salt slightly and don’t skip the carbs.

• For vestibular migraine: keep fermented components minimal or omit entirely.

• For lupus: prioritize cooked vegetables and gentle fats over raw-heavy bowls.