Salmon-Quinoa Dinner Bowl

Symptom relevance

Disorder	Helpful?	Explanation
Lupus flare-up	✔︎ Yes	Salmon’s EPA/DHA + tomato lycopene + spinach polyphenols support anti-inflammatory pathways that can ease joint pain.
POTS	⚪︎ Neutral	Unless you salt aggressively, the bowl lands around 300 mg sodium—insufficient for blood-volume support. Add ½ tsp salt during roasting (adds ≈1 150 mg Na) if you need a dizzy-day boost.
Vestibular migraine	✔︎ Generally safe	Fresh, same-day salmon is low histamine; cooked veggies are also low. Skip tomato if nightshades trigger you.

Ingredient snapshot — 1 hearty serving

• 5 oz salmon fillet, patted dry

• 1 cup cooked quinoa mixed with 1 cup wilted spinach & 1 Tbsp olive oil

• ¾ cup fingerling potatoes, quartered

• ½ cup cherry tomatoes

• 1 Tbsp olive oil total for roasting

• Seasoning: ½ tsp dried thyme, ¼ tsp garlic powder, ¼ tsp sea salt (double salt for POTS days)

• Squeeze of lemon to finish

30-minute method (standing ≈12 min)

1. Roast potatoes & tomatoes — Toss with ½ Tbsp oil, thyme, half the salt; bake 425 °F, 20 min.

2. Pan-sear salmon — Heat remaining oil; season fish with garlic powder + remaining salt; cook 3 min/side.

3. Heat quinoa-spinach — Stir quinoa and spinach in the salmon pan with a splash of water until spinach wilts.

4. Assemble bowl: quinoa base → potatoes → tomatoes → salmon; finish with lemon.

Key numbers (base seasoning)

• Protein  34 g

• Sodium  ≈ 300 mg (≈ 1 450 mg if you add ½ tsp extra salt)

• Omega-3 (EPA/DHA) ≈ 1.5 g

• Fiber   6 g