Salmon, Smashed Potatoes, and Asparagus with a Soft Egg and Creamy Sauce

Symptom check-in

POTS: I had dizziness every time I stood up today and my heart rate spiked fast - I needed a high-salt, high-carb meal today, so I salted the potatoes hard and did not skimp on the sauce.

Vestibular migraine: I had no vestibular migraine symptoms today - no vertigo, no nausea, and no light sensitivity.

Lupus: I had body aches and a low fever today, and my skin felt hot and irritated like a rash was coming - I wanted an anti-inflammatory plate today, and I needed everything fully cooked and easy to digest.

Disorder safety check

Condition	Works?	Why
POTS	Yes	Salt + potatoes + protein support steadier blood volume and energy
Vestibular migraine	Usually	No obvious triggers unless the sauce is spicy or acidic
Lupus	Yes	Salmon omega-3s and cooked vegetables are anti-inflammatory-leaning and gentle

Ingredients (1 plate)

• 1 salmon fillet (4 to 6 oz)

• 1 to 2 small potatoes, boiled then smashed

• 6 to 8 asparagus spears

• 1 egg

• Olive oil or butter

• Salt and pepper

• Optional: chopped parsley

Creamy sauce (choose one)

• Greek yogurt + olive oil + salt, or

• Store-bought aioli, or

• Tahini + water + salt (dairy-free)

Steps

1. Boil and smash potatoesBoil baby potatoes until fork-tender. Smash lightly on a sheet pan, drizzle oil, salt, and roast at 425°F for 20 to 25 minutes until crisp.

2. Roast asparagusToss with oil and salt and roast 10 to 12 minutes.

3. Cook salmonSeason and bake 10 to 12 minutes at 400°F or pan-sear until flaky.

4. Soft-cook eggSoft-boil 7 minutes or fry gently until the yolk stays runny.

5. AssemblePlate potatoes, asparagus, salmon, egg, and spoon sauce on top.