Tofu, Sweet Potato, and Green Bean Rice Bowl

Symptom check-in

POTS:Midday fatigue and mild shakiness before eating - needed steady carbs with protein, plus salt without heaviness

Vestibular migraine:Low-grade head pressure, no vertigo - avoiding acidity, heat-spice, and strong aromatics; simple, warm flavors felt safest

Lupus:Joint stiffness in wrists and fingers - wanted anti-inflammatory foods that were warm and not greasy

Disorder safety check

Condition	Works?	Why
POTS	Yes	White rice + salted vegetables provide steady energy
Lupus	Yes	No deep frying, simple oils, anti-inflammatory veg
Vestibular migraine	Mostly	Mild flavors, but soy can be a trigger for some

If soy is a migraine trigger for you, swap tofu for chicken or eggs.

Ingredients (1 bowl)

• ¾–1 cup cooked white rice

• ½ cup sweet potato, diced small

• ½ cup green beans, cut into 1–2 inch pieces

• ⅓–½ cup firm tofu, cubed

• 1–1½ tbsp olive oil (divided)

• Salt and black pepper

• Optional: splash of tamari or soy sauce (light)

How to make it

1. Cook the rice

• Rinse rice under cold water until water runs mostly clear.

• Cook according to package instructions.

• Keep warm and lightly salt when finished.

2. Roast or sauté the sweet potato

• Heat a pan over medium heat.

• Add 1 tsp olive oil.

• Add diced sweet potato in a single layer.

• Sprinkle with salt.

• Cook 8–10 minutes, stirring occasionally, until tender and browned.

• Remove from pan.

3. Cook the green beans

• In the same pan, add another ½ tsp olive oil if needed.

• Add green beans and a pinch of salt.

• Cook 4–6 minutes until just tender but still bright green.

• Remove and set aside.

4. Cook the tofu

• Add remaining olive oil to the pan.

• Add tofu cubes in a single layer.

• Let cook undisturbed 3–4 minutes to brown.

• Flip gently and cook another 2–3 minutes.

• Season with salt, pepper, and optional light tamari.

5. Assemble the bowl

• Spoon rice into the bowl first.

• Top with sweet potatoes, green beans, and tofu.

• Taste and add a final pinch of salt if needed.

Notes for symptom days

• For POTS: increase salt slightly or add salted broth on the side.

• For vestibular migraine: skip soy sauce entirely if sensitive.

• For lupus: this works best when vegetables are well-cooked and warm.