Fulfilled Has Moved!

The transition has begun! This afternoon, I moved all of the content of Fulfilled to it’s very own home at fulfilledblog.com! The new home gives me the freedom to share some awesome new features with you, like printable recipe cards! There are more (super cool) updates on the way, but the new site is already up and running, so I didn’t want to delay in giving you access to the improved features! Every recipe that has been posted on this blog is now available on the new site.

I will keep the original version of the blog up and running for a while, but from now on, new posts will only appear on fulfilledblog.com.

Thanks for reading! I look forward to a fulfilling future of sharing healthy recipes and tips!

Allison

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Whole30 Food Log, Days 1-10

I’ve completed the first third of my Whole30! The experience has been incredible so far. Although being on antibiotics (only four days left!) has aggravated my chronic health issues, the rest of my body feels amazing and I can tell it is a result of this new way of eating. I already know I’ll incorporate more Paleo meals into my diet after the program is over.

I’m keeping a food log during the Whole30 process and I’d like to share it with you! I hope that it can help you if you decide to do your own Whole30. An important thing to point out is that I’ve never felt hungry or dissatisfied during this process. It’s quite the opposite: I’ve felt a good deal more satisfied with my meals. Bloating has decreased tremendously and I feel light as a feather. I actually experienced a bizarre hour or two yesterday where I felt like I was missing something, only to realize that it was simply the absence of the sluggish, heavy feeling that comes with feeling too full!

I’m following the guidelines of the Whole30 program with the exception of one recommendation. Whole9 advises against, but doesn’t strictly prohibit, smoothies. I’ve decided to continue to drink them (with only Whole30 compliant ingredients, of course!) because they are a great way to quickly fill up at breakfast and because I love them! I haven’t been having them every day, however, so I feel confident that I’m still succeeding at one of the programs primary goals, which is to break unhealthy food addictions. I’ve also fallen totally in love with dairy-free smoothies – something I probably would never have tried if it weren’t for this program. Coconut milk is the bomb!

Whole30 Food Log, Days 1-10

Day 1
Breakfast – Scrambled Eggs with Sautéed Spinach and Banana, Peach, and Coconut Smoothie
Lunch – Baked Chicken and Sweet Potato
Snack – Roasted Almonds
Dinner – Beef Stew and Watermelon Slices
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Day 2
Breakfast – Scrambled Eggs, Peach Slices, Banana, and Chamomile Tea
Lunch – Beef Stew
Snack – Roasted Almonds
Dinner – Garlic Salmon with Asparagus and Kale, Apple
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Day 3
Breakfast – Scrambled Eggs, Asparagus, Fruit Salad of Blueberry, Watermelon, Apple, and Mint, and Chamomile Tea
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Lunch – Roasted Pumpkin and Beetroot Salad
Snack – Avocado
Dinner – Asian Roast Chicken with Carrots and Red Pepper and Banana with Carob Powder

Day 4
Breakfast – Fried Eggs and Banana, Apple, Spinach, Basil, Coconut Smoothie
Lunch – Baked Chicken and Roasted Artichokes
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Snack – Raw Cashews and Chamomile Tea
Dinner – Turmeric Spiced Salmon with Kale and Carrot Stir-Fry and Half a Microwaved Sweet Potato

Day 5
Breakfast – Half a Microwaved Sweet Potato and Raw Cashews
Lunch – Salad from Great Food Hall Salad Bar
Snack – Raw Cashews and Banana
Dinner – Almond Crusted Pork Chops with Sautéed Cabbage and Peaches

Day 6
Breakfast – Asian Style Scrambled Eggs (made with Coconut Aminos and Cilantro) and Minted Avocado Smoothie
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Lunch – Spinach Salad with Roasted Chicken Breast, Roasted Red Pepper, Roasted Garlic, and Beetroot
Snack – Roasted Almonds and Banana
Dinner – Roasted Butternut Squash with Red Pepper Ragu and Blueberries with Coconut Milk

Day 7
Breakfast – Almond Crusted Pork Chop, Sautéed Spinach, and Blueberries with Coconut Milk
Lunch – Roasted Butternut Squash with Red Pepper Ragu
Snack – Banana
Dinner – Chicken Breast with Cilantro Carrot Slaw and Microwaved Sweet Potato
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Day 8
Breakfast – Scrambled Eggs and Peach, Pear, Banana, Coconut, and Mint Smoothie
Lunch – Almond Crusted Pork Chops and Cilantro Carrot Slaw
Snack – Roasted Almonds and 1/2 an Apple
Dinner – Asian Beef Lettuce Wraps and Blueberries and Raspberries
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Day 9
Breakfast – Oven Baked Salmon and Blueberries and Raspberries in Coconut Milk
Lunch – Roasted Pumpkin with Asian Ground Beef

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Snack – Banana and Raw Cashews
Dinner – Grilled Calamari Appetizer and Organic Chicken Breast with Avocado and Spinach at Divino (Yes, eating out during a Whole30 is possible!)

Day 10
Breakfast – Banana and Raw Cashews
Lunch – Salad from Great Food Hall Salad Bar
Snack – Raw Cashews
Dinner – Rotisserie Chicken, Sweet Potato, and Carrot Juice

Before I started this program, I didn’t know if I would be able to make it through, but now I’m happy that I still have 20 days left! I actually find this diet easier to stick with than my normal diet, probably because I love the challenge. I’m interested to see if my eating patterns change over the course of the next 20 days or if I continue to eat the same general breakdown of food as I did in the first ten.

Hong Kong Style Cabbage and Eggs

I can’t believe it’s been a month since I started seriously tossing around the idea of this blog! I didn’t intend to post every day, but after a few days of doing so, I realized that the habit was giving me something to think about and focus on – a creative outlet with some structure! I’m so grateful to everyone who has read and shared their feedback.

I’ve been experiencing some new health struggles over the past week, and cooking and this blog have given me something positive to focus on. Having a healthy distraction is so important, and every “like” and comment I receive here encourages me to keep going and focus on the good stuff. 🙂

After a somewhat discouraging morning earlier in the week, I was looking for some comfort food for lunch. My old standby was a peanut butter sandwich, but I thought I could do a little bit better than that – like, something with at least one vegetable. I had half a cabbage in the fridge, so I decided to make a simple Chinese style dish.
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I stir-fried the cabbage and put it on white rice with two fried eggs. That’s it! This super simple dish is the kind of thing I see all the time at the hole-in-the-wall local eateries lining Hong Kong’s side streets. It’s delicious, quick and easy to prepare, and about as economical as you can get!

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Hong Kong Style Cabbage and Eggs

makes one serving

1 cup cooked white rice
1/2 medium cabbage, shredded
1 tablespoon pure sesame oil
1 and 1/2 tablespoons olive oil, divided
2 tablespoons coconut aminos or tamari
1 clove garlic, minced
1 teaspoon freshly grated ginger
2 eggs
salt and pepper

Heat sesame oil and one tablespoon olive oil over medium heat. Add minced garlic and ginger and stir fry until fragrant, about one minute. Add cabbage and coconut aminos, stirring frequently until cabbage is softened to your liking, about four minutes.

Remove cabbage from pan and place on top of cooked white rice on your serving plate. Add remaining 1/2 tablespoon olive oil to the skillet and fry eggs with salt and pepper.

Serve the eggs on top of the cabbage and rice. Season with additional coconut aminos as desired.

Vietnamese Inspired Quinoa Bowl

Guys, I’m not one to outright brag. But I just created my absolute greatest recipe ever. EVER!

Let me give some back story. I recently became rather obsessed with Vietnamese food after visiting an MSG and gluten free Vietnamese spot near Nick’s apartment. As I became more familiar with the cuisine, I realized that many Vietnamese dishes – like bun noodle dishes and pho – are naturally gluten free. Since I don’t have to worry about cross contamination, I started frequenting other Vietnamese restaurants too.

Like the enthusiastic home chef that I am, I began thinking about the flavor profile when I wasn’t actually eating the food. I started researching the most common ingredients in Vietnamese dishes with the intent to create my own versions.

I’ve been making a lot of new recipes from my fellow healthy food bloggers lately and as a result, I have a refrigerator full of leftovers and odds and ends. When it came time to make dinner tonight, I pulled everything out and assessed the situation:

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I had some quinoa, a couple slices of meatloaf, cilantro, chopped red pepper, half a carrot, half a lime, garlic, and a small piece of ginger. This is when I got really excited. I can totally make this into something Vietnamese! How you may ask? Well, with the help of these trusty friends:

20130615-191706.jpgThat’s fish sauce, coconut aminos, and coconut oil, basking in the heavenly glow they so fully deserve.

I started by sauteing the garlic and ginger in the coconut oil. After a couple minutes, I grated the carrot into the skillet and mixed everything around before mixing in the red pepper, cut into thin slices.

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This is where the fun begins! After a minute or two I drizzled in a few large dashes of coconut aminos and a couple small dashes of fish sauce and stirred to coat the veggies. Things are starting to smell Vietnamese in this kitchen! Continue to stir frequently until veggies are tender-crisp.

Next, I cut a slice of meatloaf and crumbled it into the skillet.

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I allowed the meatloaf to warm up a little bit, but didn’t wait very long before I added the quinoa. The meat is already cooked and you don’t want it getting too dry!

IMG_1950Finally, stir in half of the cilantro! Let the flavors marinate together for a minute before you taste and adjust accordingly. Mine was a little dry, so I added a small amount of extra coconut oil.

IMG_1959Dinner is served! Top with the remaining cilantro and lime wedges (if desired). My only regret about this dish is not making enough. Since I was using leftovers I made just one serving – had I made two I definitely would have finished both in one sitting!

Vietnamese Quinoa Bowl

(Serves 2)

1 and 3/4 cup cooked quinoa

2 slices leftover meatloaf (or 1/3 lb. cooked, seasoned ground beef)

2 tablespoon coconut oil

3-4 cloves garlic, minced

1-inch piece ginger, grated

1 carrot, shredded

1/2 large red pepper, thinly sliced

1 tablespoon coconut aminos or tamari, more to taste

1/2 teaspoon fish sauce, more to taste

3 tablespoons cilantro (fresh coriander), chopped

lime wedges (optional)

Note: When I made this dish, I did not measure out the coconut aminos or fish sauce, but simply drizzled them into the skillet. I have therefore made my best conservative estimation for the recipe. Fish sauce in particular has a very intense flavor, so it’s better to start small and add more after giving it a taste! Also, if you are using leftovers like I did, don’t get too caught up on having the exact right amount of the ingredients. Use what you have and you can adjust the seasoning accordingly at the end!

Saute the garlic and ginger in the coconut oil over medium high heat, turning down to medium once it becomes highly aromatic. Add the grated carrot and red pepper, stirring frequently. After one minute, add the coconut aminos and fish sauce, continuing to stir.

When the vegetables are tender-crisp, add the crumbled meatloaf or cooked ground beef and stir. When the meat is warmed stir in the quinoa. Continue to stir-fry for one to two minutes before mixing in 1 and 1/2 tablespoons cilantro. Taste and adjust seasoning.

Serve topped with remaining cilantro and lime wedges (if desired).

I’ve shared this recipe with this week’s Slightly Indulgent Tuesday.

Supplements for (almost) everyone

When I decided to treat my chronic illness using alternative methods, I ditched the prescriptions and replaced them with healthy eating and quite a few supplements. Many of the supplements I took were specific to my condition, and as my health has improved I’ve been able to stop taking them.

Along the way I learned about a few supplements that are good for nearly everyone, even if you’re healthy. As aways, it’s best to consult a professional before starting a new supplement or medicine, especially if you have unique health circumstances or allergies. That being said, here’s what’s worked for me:

20130613-114316.jpgI take these four supplements every morning:

Fish Oil – It seems like proponents of fish oil claim that it can help with nearly every illness known to man. The reason for this is that it helps reduce inflammation in the body and many conditions, particularly chronic ones like rheumatoid arthritis and interstitial cystitis, have an inflammatory factor. When choosing a fish oil, make sure to choose one that contains both EPA and DHA. I like this one from Vital Nutrients because it is citrus-free, so I don’t have to worry about my citrus sensitivity.

Psyllium – I cannot sing enough praises for this wonder supplement. Psyllium is a form of dietary fiber from the seeds of the herb Plantago ovata. If you ever have trouble, well, going every day this supplement is for you. Each morning I mix a tablespoon of the powder into a glass of water and follow it up with another plain glass of water. Metamucil is essentially the same product, but I like this version from Organic India because it is organic and free of added flavors. The texture seemed a little gross at first, but I was used to it after a couple days and now I swear by the stuff.

Calcium – This is SO important, particularly for women. It is really difficult to get your recommended daily intake of calcium from food. I love dairy – I have a yogurt smoothie for breakfast every day and a glass of milk almost every evening as my dessert – and I still wasn’t meeting my daily requirement. To make up for it, I take a calcium supplement every day. You should choose a brand that includes Vitamin D, which is essential for calcium absorption. I like this version from Caltrate. Vitamin supplementation is only useful if you aren’t getting enough from your diet, so I only take one pill a day to make up for the deficiency. It is recommended that women between 19 and 50 years of age get at least 1,000 mg of calcium per day. Preventing osteoporosis begins decades before the disease actually strikes!

Probiotic – In the perfect world, no one would have to take antibiotics, but we all know that just isn’t realistic. If you come down with strep throat or any other bacterial illness or have a surgical procedure you’re going to end up taking them. The unfortunate truth is that these drugs don’t just kill the bad bacteria and leave the good stuff to do it’s job. There is a ton of helpful bacteria in our body and antibiotics kill those guys too. A probiotic supplement can help to resupply our bodies with the bacteria they need to keep things running smoothly. When choosing a probiotic, stick with the one from the refrigerator section with multiple strands of good bacteria, and keep it in the refrigerator at home. Although it is pricy, I like this one from BioCeuticals because it contains nine different strands of bacteria and 45 Billion CFU (colony forming units) per capsule.

All of these supplements are available over the counter, but as I mentioned before, check with a healthcare professional if you have any concerns about starting a new supplement. Just because something doesn’t require a prescription doesn’t mean it isn’t powerful or potentially dangerous – a lesson I learned a few months ago after taking an over the counter supplement for relaxation that had effects similar to a recreational drug!

What supplements work for you?