Suz’s Special “Hot ‘n Spicy” Fried Rice (Vegan/Vegetarian/Organic/Gluten-Free/Healthy)

Went into the garden last night; this is what I found ready to eat. You can’t get much healthier than dinner that has only been picked less than 2 hours before!
IMG_6101 IMG_6105IMG_6100133 We finally picked that big Broccoli, what a beauty!
When I create a recipe, I am very careful what I put into it. I do not use ingredients for fun, I use them for good health! If you want to know what nutritional and medicinal benefits are in my recipes, the profile of ingredients is listed at the end:


CHILLI CHINESE 5-SPICE RICE:

Ingredients

2 Cups pre-soaked & pre-cooked Organic Wholemeal (or Brown) Rice – we used Organic Wholemeal Brown Jasmin Rice, soaked for 24 hrs & then cooked
3 Cups fresh picked Organic Vegetables, chopped – we used Baby Green Beans, Yellow Zucchini, Green & Purple Sprouting Broccoli, Celery and Carrot
(steam this mixture of vegetables for a few minutes and set aside)
4 Handfuls of fresh picked Organic Asian Greens – we used Misome and Pak Choi
1 large Brown Organic Onion, finely chopped
2 cloves Organic Garlic, finely chopped
2cm piece Organic Ginger Root, finely chopped (or 1 Tbsp. purchased crushed ginger)
1 Organic Green Chilli, finely chopped
1 Organic Green Pepper/Capsicum, finely chopped
2 tsps. Organic Chinese Five Spice Powder
2 Tbsps. Organic Sesame Seeds, crushed in a mortar & pestle
2 Tbsps. Organic Tamari Roasted Sunflower Seeds
2 tsps. Kelp Flakes
2 Tbsps. Organic Gluten-Free Tamari Sauce
2 Tbsps. Organic Cold-Pressed Coconut Oil

IMG_6120 IMG_6119 IMG_6118 IMG_6113 IMG_6112 IMG_6109

OPTIONAL EXTRAS:
1 tsp. Organic Red Chilli Flakes
1 tsp. Sea Salt or Himilayan Rock Salt

Method

Melt half the Coconut Oil in pan 1. Put chopped onion in pan and sweat off. Add chopped green Chilli and Capsicum, and continue to cook. Once these start to caramelize, turn down the heat.

Melt rest of Coconut Oil in pan 2. Add pre-soaked & pre-cooked Wholemeal/Brown rice and mix well with oil. Heat through. Add fried Onion, Chilli & Capsicum from pan 1 to the rice in pan 2, and mix through thoroughly.

Put pan 1 back on heat. Add into pan 1, the Tamari Sauce, Ginger, Garlic, and mixture of pre-steamed Vegetables (just not the Asian Greens), the Kelp flakes, ground Sesame Seeds and Salt if desired.
IMG_6122

In pan 2, add Chinese 5-Spice, Tamari Roasted Sunflower Seeds (and Red Chilli Flakes if using them), into the Rice and Onion mix and stir through well.
IMG_6121

Continue to cook this rice and spice mix until it is lightly fried and full of flavour.

Back in pan 1, once the mixture of Vegetables has softened a bit from being fried, add the Asian Greens as whole leaves on the top of the mixture of vegies, and allow them to cook down slightly. Once the Asian Greens have wilted, the dinner should be ready to serve.

Either dish by spooning Rice mix into bowls with Vegetable mix on top, or  tip pan 1 into pan 2 and mix well, and then serve into bowls.
IMG_6125

Main Ingredients – Nutritional breakdown

BROWN RICE
– protein
– calcium
– potassium
– magnesium
– phosphorous
– manganese
– selenium
– Vitamins B1, B3 & B6
– low GI (helps reduce insulin spikes)
– fibre

MIXTURE OF VEGETABLES: (Nutrition may differ depending on which ones are used) –
BEANS
– protein
– potassium
– phosphorus
– magnesium
– manganese
– calcium
– Zea-xanthin (a carotenoid that protects the eyes)
– iron
– folates
– Vitamins A, B1, B6, C & K
– fibre

ZUCCHINI or COURGETTE
– iron
– folates
– manganese
– phosphorous
– potassium
– zinc
– Vitamins A, B-Complex & C
– antioxidants
– fibre

BROCCOLI
– chromium
– phosphorus
– manganese
– choline
– potassium
– magnesium
– omega 3
– copper
– zinc
– calcium
– selenium
– iron
– folate
– protein
– cholesterol-lowering properties
– glucosinolates (helps prevent stomach ulcers)
– Vitamins A, B1, B2, B3, B5, B6, C, E, K
– anti-inflammatory
– antioxidant
– fibre

CELERY
– folate
– potassium
– molybdenum
– flavonoids
– antioxidants, especially when raw or lightly steamed
– Vitamin K
– anti-inflammatory
– fibre

CARROTS
– copper
– calcium
– potassium
– phosphorus
– manganese
– beta-carotene
– falcarinol (can destroy pre-cancerous cells)
– folic acid
– Vitamins A, B1, B5, B6, C & K
– antioxidant
– fibre

ASIAN GREENS
– iron
– folate
– calcium
– potassium
– lutein
– chlorophyll
– beta carotene
– Vitamins A, B’s, C, E & K
– antioxidant
– fibre

ONION
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre

GARLIC
– selenium
– manganese
– calcium
– copper
– potassium
– phosphorus
– iron
– Vitamins B1, B6 & C
– fibre
– immune booster
– reduces blood pressure

GINGER
– calcium
– magnesium
– manganese
– phosphorous
– potassium
– zinc
– folate
– Iron
– Vitamins B1, B2, B3, B5, B6, C & E
– antioxidant
– anti-inflammatory
– helps immunity

HOT PEPPER/CHILLI/CAYENNE/CAPSICUM
– manganese
– magnesium
– molybdenum
– folate
– zinc
– copper
– phosphorous
– potassium
– selenium
– carotenoids
– cysteine (amino acid)
– capsaicin (good for pain)
– other phyto chemicals thought to reduce cancer cell growth
– Vitamins A, B1, B2, B3, B5, B6, C, E & K
– anti-inflammatory
– antioxidant
– antibacterial
– fibre

SESAME SEEDS
– calcium (but not if whole – they need to be crushed, chopped, blitzed, powdered etc., so we can absorb the calcium)
– phosphorous
– magnesium
– copper
– manganese,
– iron
– zinc
– selenium
– molybdenum
– Vitamin B1
– antioxidant
– fibre

SUNFLOWER SEEDS
– protein
– folic acid
– iron
– calcium
– zinc
– selenium
– phosphorous
– manganese
– magnesium
– tryptophan (essential amino acid)
– linoleic acid (healthy mono-unsaturated fatty acid)
– oleic acid (reduces cholesterol)
– chlorogenic acid (helps reduce blood sugar levels)
– Vitamins: huge amounts of B-complex & E (with small amounts of Vit A & C)
– antioxidant
– fibre

SEAWEED or KELP (amount of nutrition will alter depending on type – but all are very beneficial)
– protein
– calcium
– iron
– iodine
– sodium
– phosphorous
– magnesium
– Vitamins A, B1, C & E
– fibre

ORGANIC TAMARI SAUCE
– protein
– phosphorus
– magnesium
– manganese
– copper
– iron
– Vitamins B2, B3 &B6

ORGANIC COLD-PRESSED COCONUT OIL
lauric acid (helps kill harmful pathogens such as bacteria, viruses and fungi)
– triglycerides (medium chain fatty acids – helps with diabetes, heart, Crohn’s, IBS, Alzheimers, thyroid, & immunity)

Health benefits of spices used:

CHINESE 5-SPICE
Fennel – aids digestion, also great for coughs & colds
Star anise – helps settle stomach, useful as expectorant; anti-septic
Ginger – prevents morning sickness, settles stomach & is very warming
Clove – warming, stimulant, helpful for asthma & fatigue; treats toothache
Cinnamon – great for diabetes, warning, helps digestion, helps pain/inflammation

© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.

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