Tuna Penne Casserole

Symptom check-in

• POTS: I had a really bad morning — I was getting ready for class and just blacked out for a second in the bathroom. Had to sit on the floor until it passed. I ended up staying home and spending most of the day horizontal on the couch. By dinner I hadn't eaten nearly enough.

• Vestibular migraine: None.

• Lupus: None. But again I am trying to keep to a fish heavy diet so I don't have a flare up during finals week.

Disorder safety check

Condition	Works?	Why
POTS	Yes	Penne provides dense carbohydrates that help restore blood volume after a crash day; tuna adds protein to stabilize energy levels and prevent further drops
Vestibular migraine	—	This meal doesn't specifically target vestibular migraine symptoms
Lupus	—	This meal doesn't specifically target lupus symptoms

Ingredients (makes 2 to 3 servings)

Pasta

• 200g penne

• Salted water for boiling

Tuna sauce

• 2 cans tuna in olive oil, drained

• 3 garlic cloves, minced

• 1 small onion, finely diced

• 2 tbsp olive oil

• 1/4 cup white wine or splash of pasta water

• 3 tbsp heavy cream or cream cheese

• 1/4 cup pasta water, reserved

• Small handful of fresh parsley, chopped

• Red pepper flakes

• Salt and black pepper

Steps

1. Cook the pasta — Boil the penne in heavily salted water until just under al dente — it finishes cooking in the sauce. Reserve at least 1/4 cup of pasta water before draining.

2. Build the base — Heat olive oil in a wide pan over medium heat. Add the onion and cook for 5 to 6 minutes until soft and translucent. Add the garlic and red pepper flakes and cook for another minute until fragrant. Don't rush the onion — this is where most of the flavor comes from.

3. Add the tuna — Add the drained tuna to the pan and break it up gently with a wooden spoon. You want some larger chunks to stay intact for texture. Cook for 2 minutes, stirring occasionally, until it's warmed through and starting to catch slightly on the bottom of the pan.

4. Make it saucy — Pour in the white wine and let it bubble and reduce for about a minute. Add the heavy cream or cream cheese and stir until melted and combined. Pour in a splash of the reserved pasta water and stir everything together into a loose, creamy sauce. Taste and season with salt and black pepper.

5. Finish the pasta — Add the drained penne directly into the pan. Toss well so every piece is coated and the tuna is distributed throughout. Add another small splash of pasta water if it looks too thick — it should be creamy and glossy, not stiff.