Yogurt Bowl with Banana, Pomegranate, Berry Compote, Granola, and Pumpkin Seeds

Symptom check-in

POTS:Morning fatigue with mild shakiness before eating - needed quick carbs plus protein and a little salt without something heavy or hot

Vestibular migraine:Slight head pressure on waking, no vertigo - kept flavors cool and gentle, avoided citrus and strong spice

Lupus:General body fatigue, no joint swelling - wanted anti-inflammatory fats and easy digestion without cooking

Disorder safety check

Condition	Works?	Why
POTS	Mostly	Carbs + protein help, but volume matters
Lupus	Yes	Anti-inflammatory foods, no frying
Vestibular migraine	Caution	Pomegranate and berries can be triggers for some

This bowl is symptom-dependent - good on low-trigger days, not ideal during active migraine nausea.

Ingredients (1 bowl)

• ¾–1 cup plain yogurt (Greek or regular)

• ½ banana, sliced

• ¼ cup pomegranate arils

• ¼ cup berry compote or mashed berries

• 2–3 tbsp granola

• 1 tbsp pumpkin seeds

• Optional: pinch of salt or drizzle of honey

How to make it

1. Prepare the base

• Spoon yogurt into a bowl.

• Smooth slightly with the back of a spoon.

• Add a tiny pinch of salt if helpful for POTS.

2. Add the fruit

• Arrange banana slices along one side of the bowl.

• Spoon berry compote next to the banana.

• Scatter pomegranate arils over the fruit section.

3. Add texture

• Sprinkle granola over one quadrant of the bowl.

• Scatter pumpkin seeds across the top for fats and minerals.

4. Adjust if needed

• Add honey if blood sugar feels low.

• Skip or reduce pomegranate if migraine-prone that day.

Notes for symptom days

• For POTS: pair with fluids or electrolytes, and don’t skip salt entirely.

• For vestibular migraine: this is better after eating something neutral first.

• For lupus: works well when appetite is low but energy needs support.