Caprese on Toast

Symptom Log – Late‑Morning, Thursday

Today brought the usual orthostatic wobble (POTS), a hint of knee stiffness that signals a mild lupus flare, and—thankfully—no migraine aura. I needed something salty enough to nudge blood volume, anti‑inflammatory enough to calm joints, but still quick to assemble while seated.

Why This Bruschetta Fits the Bill

• Electrolyte nudge: Ricotta contributes ~180 mg of sodium per ¼‑cup, and the sourdough adds another ~190 mg per slice—enough to help circulation without relying on salt tablets.

• Joint‑friendly fats: A drizzle of extra‑virgin olive oil delivers oleic acid and polyphenols shown to dampen inflammatory signaling relevant to lupus.

• Low fermentation load: Fresh ricotta and same‑day tomatoes keep histamine moderate, reducing migraine risk compared with aged cheeses or sun‑dried tomatoes.

• Five‑minute, seated prep: Minimal chopping and no stovetop work means less time upright on dizzy days.

  
  

Ingredient List & Where I Bought Each Item

Item	Amount (For 2 Slices)	Purchased From	Rationale
Rustic sourdough bread	2 medium slices	Harris Teeter bakery	Moderate sodium; sturdy crumb holds toppings.
Whole‑milk ricotta	½ cup, lightly whipped	Whole Foods 365 brand	Creamy protein source; less histamine than aged cheese.
Large vine‑ripened tomato	1, sliced ¼‑inch thick	Durham Farmers’ Market	Freshness keeps histamine low and flavor high.
Extra‑virgin olive oil	1 tsp	Trader Joe’s “Spanish Organic”	Anti‑inflammatory polyphenols.
Black sesame seeds	¼ tsp	Harris Teeter bulk aisle	Adds magnesium and crunch.
Flat‑leaf parsley, minced	1 tsp	Farmers’ market	Optional—but brightens flavor and adds vitamin K.
Sea salt & cracked pepper	Pinch each	Pantry	Adjust salt upward if POTS symptoms are strong.

Assembly (5 Minutes, No Standing Required)

1. Toast the sourdough to a deep golden edge; you can do this in a countertop toaster while seated.

2. Whip the ricotta briefly with a fork; spread evenly over each slice.

3. Layer tomato slices; drizzle olive oil.

4. Finish with sesame seeds, parsley, salt, and pepper. Serve immediately.

Nutrition Highlights (per slice)

• Sodium ≈ 370 mg  |  Potassium ≈ 300 mg

• Protein ≈ 9 g  |  Histamine load: moderate‑low (fresh, minimally aged ingredients)

• Prep/standing time: < 2 min standing, remainder seated

Reader Note

If you’re migraine‑sensitive to tomatoes, swap in thin cucumber ribbons and a squeeze of lemon; the recipe still meets the sodium target but lowers histamine further.