Spicy Cucumber Tuna Rice Bowl with Sesame

Symptom check-in

POTS: I had no POTS symptoms today — no dizziness when I stood up, no racing heart, and no trouble breathing with simple exercise.

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

Lupus: I had no rash, no body aches, no fever, and no nausea from my anti-rejection meds today.

Disorder safety check

Condition	Works?	Why
POTS	Somewhat	Soy sauce adds sodium and rice gives a solid carb base, but this is not specifically built as a high-salt meal
Vestibular migraine	Conditionally	Soy, sesame, and chili can be personal triggers, so this makes more sense on a symptom-free day
Lupus	Not specifically targeted	Cucumber and sesame are nutritious, but this bowl is mainly built around convenience, carbs, and protein
Transplant context	Yes, with care	Use commercially canned tuna, wash the cucumber thoroughly, and keep the tuna mixture refrigerated until serving

Recipe

Ingredients

Makes 2 bowls

Rice

• 2 cups cooked white or brown rice

• Pinch of salt

• 1 tsp rice vinegar, optional

Creamy tuna

• 2 cans tuna, drained well

• 3 tbsp mayonnaise

• 1 tbsp plain Greek yogurt, optional

• 1 tsp soy sauce

• 1 tsp sesame oil

• 1 tsp sriracha or chili sauce, optional

• 1 scallion, finely sliced

• Black pepper

Cucumber salad

• 1 large English cucumber or 3 Persian cucumbers

• 1 tbsp soy sauce

• 1 tsp sesame oil

• 1 tsp rice vinegar

• 1 tsp honey or maple syrup

• 1/2 tsp chili flakes or chili crisp, optional

• 1 tsp sesame seeds

• 1 small garlic clove, finely grated, optional

Finishing

• Extra sesame seeds

• Extra scallions

• Chili flakes, optional

Steps

1. Cook and cool the rice

1. Cook the rice according to the package directions.

2. Season lightly with salt.

3. If using rice vinegar, stir it in while the rice is still warm.

4. Let the rice cool slightly before assembling.

You can also use cold leftover rice and reheat it briefly if you want the contrast of warm rice with cold tuna and cucumber.

2. Drain the tuna well

1. Open the tuna cans.

2. Drain off as much liquid as possible.

3. Put the tuna into a bowl.

4. Break it into flakes with a fork.

The tuna should stay chunky instead of becoming completely mashed.

3. Make the creamy tuna

Add to the tuna:

• mayonnaise

• Greek yogurt, if using

• soy sauce

• sesame oil

• sriracha or chili sauce, if using

• scallion

• black pepper

• Fold everything together.

• Taste.

• Add another small splash of soy sauce if it needs more salt.

• Refrigerate while you make the cucumber salad.

4. Prepare the cucumber

1. Wash the cucumber thoroughly.

2. Cut it lengthwise in half.

3. Slice into thick half-moons.

For Persian cucumbers, just slice them into angled rounds or half-moons.

Keep the pieces fairly thick so they stay crunchy.

5. Make the cucumber dressing

In a bowl, combine:

• soy sauce

• sesame oil

• rice vinegar

• honey or maple syrup

• chili flakes or chili crisp

• sesame seeds

• optional garlic

Whisk until combined.

6. Dress the cucumber

1. Add the cucumber pieces to the dressing.

2. Toss thoroughly.

3. Let them sit for 5–10 minutes.

The cucumbers should get glossy and flavorful but still stay crisp.

7. Taste the cucumber salad

If it needs:

• more salt → add soy sauce

• more sweetness → add honey

• more heat → add chili

• more richness → add sesame oil

8. Assemble the bowls

1. Divide the rice between two bowls.

2. Spoon the creamy tuna onto one side.

3. Add the cucumber salad over the other side.

4. Spoon a little of the cucumber dressing over the rice.

9. Finish

1. Sprinkle with sesame seeds.

2. Add scallions.

3. Add chili flakes if wanted.