Yogurt with Poached Pear, Fig, and Seeds

How my symptoms showed up

• POTS: not dizzy, but that soft internal weakness where standing feels possible yet draining - appetite was there, but volume tolerance was low

• Migraine: pressure-free head, but lingering nausea and sound sensitivity that made crunchy or heavy food unappealing

• Lupus: whole-body fatigue with a faint ache in my hands and wrists - nothing sharp, just reduced stamina

Disorder safety check

Condition	Verdict	Notes
POTS	Helpful	Protein without volume strain
Lupus	Safe	Soft textures, low inflammatory load
Vestibular migraine	Helpful	Warm, muted flavors eased nausea

Ingredients (1 serving)

• Plain full-fat yogurt

• Pear, halved

• Fresh figs, sliced

• Pumpkin seeds

• Chopped nuts (hazelnuts or almonds)

• Cinnamon

• Honey or maple syrup

How I made it

1. Poach the pear

   Add pear halves to a small pan with enough water to cover halfway. Add a drizzle of honey or maple syrup and a pinch of cinnamon. Simmer gently 10–15 minutes until just tender, not collapsing. Remove and let cool slightly.

2. Prep the yogurt

   Spoon yogurt onto a plate or bowl and spread gently to create a base.

3. Slice the fruit

   Slice the poached pear thinly. Cut figs into quarters or slices depending on softness.

4. Assemble

   Arrange pear and fig over the yogurt. Drizzle with a little of the poaching liquid or extra honey.

5. Finish

   Sprinkle pumpkin seeds and chopped nuts lightly over the top. Add a final dusting of cinnamon.