Salmon, Pea, and Cucumber Salad with Feta and Dill

Symptom check-in

• POTS: None.

• Vestibular migraine: None.

• Lupus: Work has actually been really good this 2nd half of the week — I had enough energy to get through full days without crashing and my joints have been quieter than usual. I've been trying to be consistent about eating well and I think it's starting to make a difference.

  
  

Disorder safety check

Condition	Works?	Why
POTS	—	This meal doesn't specifically target POTS symptoms
Vestibular migraine	—	This meal doesn't specifically target vestibular migraine symptoms
Lupus	Yes	Salmon is one of the richest sources of omega-3 fatty acids which actively reduce inflammatory activity; peas provide plant protein and antioxidants; cucumber and dill are gentle on the digestive system which takes a hit during lupus flares

Ingredients (makes 1 serving)

Salad

• 150g cooked salmon, flaked — leftover roasted or poached works perfectly

• 1/2 cup frozen peas, thawed or briefly blanched

• 1/2 small cucumber, cut into rough chunks

• 50g feta, crumbled

• Small handful of fresh dill, roughly chopped

Dressing

• 2 tbsp olive oil

• 1 tbsp lemon juice

• 1 tsp Dijon mustard

• Salt and black pepper

Steps

1. Cook the salmon if needed — If you don't have leftovers, season a salmon fillet with salt and pepper and bake at 400°F for 12 to 14 minutes until just cooked through and flaking. Let it cool completely before adding to the salad — warm salmon will wilt everything and make the feta go soft and greasy. Flake into large chunks with a fork.

2. Prep the peas — If using frozen, either thaw at room temperature for 20 minutes or pour boiling water over them and drain after 2 minutes. They should be bright green and just tender, not mushy.

3. Make the dressing — Whisk together olive oil, lemon juice, and Dijon mustard until emulsified. Season with salt and pepper. Taste it — it should be bright and slightly sharp to cut through the richness of the salmon and feta.

4. Combine — Add the peas, cucumber, and dill to a bowl and pour the dressing over. Toss to coat. Add the flaked salmon and fold through gently so the chunks stay intact. Crumble the feta over the top and give it one more very gentle toss.

5. Eat it fresh — This one doesn't keep well once dressed so make it when you're ready to eat. The dill loses its brightness fast and the cucumber goes watery if it sits too long.