Smoked Salmon Toast with Ricotta and Pesto

How my symptoms showed up

• Felt slightly lightheaded if I waited too long to eat

• Standing still felt worse than moving briefly

• No nausea, but low tolerance for strong smells

• Appetite was there, just not for a large meal

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Salt + protein worked well
Lupus	Safe	No obvious inflammatory triggers
Vestibular migraine	Generally safe	Savory, low-sugar foods are easier

Ingredients (1 serving)

• Toasted bread

• Ricotta cheese

• Smoked salmon

• Arugula or similar greens

• Pesto

• Black pepper

How I made it

• Toast bread until sturdy.

• Spread ricotta evenly.

• Add greens, then layer smoked salmon on top.

• Spoon pesto over everything and finish with pepper.

Eat sitting down. Take breaks if needed.

Why I’d make this again

• Salty enough to actually help

• Filling without being overwhelming

• Easy to scale up or down