Healthy & Yummy Fried Rice

Most people think fried rice is easy to cook until it’s time actually to make it, that is. If you learn how to do it right, the possibilities for delicious home-cooked fried rice are endless. However, with the wrong ingredient or a preparation step missed, that delicious meal can become a sticky pile of mush real fast. 

Plus, making it yourself is much cheaper and healthier than eating the version typically found in restaurants or fast-food spots. 

Try this recipe the next time you’re in the mood for the best version of fried rice that you can create because that’s the real beauty behind this meal if you ask us. Having flexibility with ingredients allows us to add “almost” any leftover meat or vegetables to rice and quickly have a meal to feed the whole family. 

Tip #1- A Wok is a must! Please read the "Flexibility with Ingredients" section of this article for options that work. 

Tip #2- Season rice when you cook it with salt too. Adding small amounts of Himalayan pink sea salt as you cook this meal is an easy way to reduce excess soy sauce consumption later. Soy sauce is high in sodium, as is salt, but this is our way to keep the flavor authentic and healthier because Himalayan pink salt has minerals that we need where soy sauce does not. 

Tip #3- All ingredients should be prepped in advance because once cooking begins, there is no time for cleaning and cutting vegetables. This meal is quick and easy, but if you don’t follow the steps, the rice or vegetables can become mushy.

Ingredients:

2 Tbsp. - Grapeseed Oil

1 Tbsp. - Sesame (Seed) Oil

4 Cups - Long Grain Jasmin Flavored Rice

4 - Free Range Eggs or Egg Whites

1 Cup - Shredded Organic Carrots

½ teaspoon - Fresh minced garlic - Use more if you love garlic and none if you hate it; your rice equals your call.

4-6 pieces - Fresh Green Onions 

2-4 Tbsp. - Soy Sauce 

½-1 teaspoon - Himalayan Pink Sea Salt

½ teaspoon - White Pepper 

Directions:

#1- Clean rice by putting it in a strainer (only if it has small holes perfect for rice) and running water over it for 1-2 minutes (to ensure cleanliness and help remove excess starch). Or by placing rice in a large bowl and running water in it until the water is clear. It will be “cloudy” looking in color. That cloudy water is the starch, grit, and excess earth (dirt) that we don’t want to taste in our food. 

Warm “fresh cooked” rice works best for this, so after the rice is done cooking, turn it off and set it to the side (do not refrigerate). As the rice cooks, prep the rest of the ingredients.  

#2- Clean and cut all vegetables. Then place in individual bowls (or plates) and set to the side. Use scissors to easliy cut the green onions into perfect pieces. 

In another bowl, crack eggs and set to the side. Timing is key to perfect fried rice, and by prepping ingredients, you can make fried rice better than any restaurant you ever overpaid for rice at again, so please do not skip this step! 

#3- Heat wok over high heat. Please do not add any oil until the pan is heated to ensure not burning it. 

#4- Add 1/2 tablespoon grapeseed oil, slowly pouring it along the inside of the wok to ensure an even coating. 

#5- Add 1-2 green onions (aka scallions) and stir. Add eggs and 1/4 teaspoon of pink Himalayan sea salt. Stir quickly, and once they are almost fully cooked, remove from wok and set to the side. Eggs should be soft and fluffy with bursts of bright green onions throughout them. 

#6- Wipe wok clean with a dampened cloth or some napkins but remember it is super-hot, so please allow it to cool first or work quickly to avoid burning yourself—return wok to stove and let it get hot again before adding the following ingredients. Add (1 and 1/2) tablespoons grapeseed oil and (1) tablespoon of sesame (seed) oil to the sides of the wok, so it is coated evenly.

#7- Next, add (2- 3) green onions, carrots, garlic and stir them thoroughly for 1-2 minutes (they should be tender but not soft).    

#8-  Add rice, white pepper, and stir thoroughly.

#9- Add soy sauce and stir thoroughly.

#10- Add eggs back to the wok. Stir thoroughly and taste test. If you need more flavor, add ¼ teaspoon fresh ground Himalayan pink sea salt or a tad bit more soy sauce, depending on your preference. 

#11- Remove from wok and garnish with fresh green onions. Read our final tip for our secret way of getting free organic chopsticks for life, and they smell delicious too!  

About the Ingredients:  

• Grapeseed Oil

We love Olive Oil because it’s healthy and delicious, but when cooking it at this high of heat, we do not recommend using it because it can burn out all the health attributes. 

As much as that pains us to say, we want to bring you a truly healthy option, which brings us to grapeseed oil as the best substitute in our version of healthy fried rice. It has a high smoke point, so it’s perfect for fried rice, but that’s not the only reason we love and highly recommend using it. 

Grapeseed oil has about double the amount of vitamin E than olive oil. Plus, grapeseed oil has a ton of polyunsaturated fats (PUFAS) and omega-6s, especially compared to other cooking oils. 

We recommend using cold-pressed (or expeller-pressed), pure organic grapeseed oil for the healthiest results. It is more expensive than other similar oils; however, it is worth it because the manufacturing process of extracting oil from grape seeds without using chemicals is our preferred choice. 

Store grapeseed oil in a cool area of the kitchen as high temperatures and constant exposure to light can make the oil turn stale earlier than the expiration date. If the oil suddenly smells bad or changes in texture or color, please discard it because rancid oil can make you sick and ruin the meal too! 

Avocado oil is our 2^nd option for stir-fried rice but remember to stick with organic whenever possible. 

If cost is a concern, try saving money by shopping for these items when they are on BOGO (Buy one get one free or half-off sale) at your local shopping center and use coupons for additional savings. Shopping on sale and with coupons can save an easy 75% off of these items and, in turn, give you a higher and healthier quality product for much cheaper than the unhealthy options.  

• Sesame Oil

Sesame (seed) oil is highly flavorful, but it is imperative to use a little bit or risk overpowering the whole dish. Plus, it burns quickly, so follow directions on stir-frying ingredients like working fast and layering ingredients to keep the flavors intact.  

Look for a 100% Pure Sesame Oil that is Gluten-free and NON-GMO. Sesame oil is our secret to a truly authentic Asian aroma that we’ve come to associate fried rice meals with, and “Oh, baby!” when it hits your wok, the whole house will smell like a restaurant. 

Sesame oil comes from a process of distracting (or pulling) the oil from sesame seeds, so please remember to avoid this ingredient if you or someone else eating this meal is allergic to sesame seeds. Substitute with grapeseed or avocado oil instead. 

Sesame oil is high in antioxidants, omega-3, and omega-6, and calories, too. Thus, less is best when it comes to using this ingredient. 

If, for some reason, the oil hits your wok and catches fire: 

Immediately turn off the heat and cover the wok with a lid. Once cooled, wipe wok clean and start where you left off. This time, slowly add oils to avoid splashes or fires.     

• Free Range Eggs or Egg whites

If you do fried rice with eggs, please skip the cheap eggs and go for the free-range organic eggs. Also, look for eggs that have been certified by Humane Farm Animal or Animal welfare approve (AWA) eggs as these have been given the best treatment, so they produce the healthiest eggs. 

Please research for more details and compare eggs for yourself. They taste, smell, and even look different but the health benefits of the higher quality eggs are the best reason to splurge on this ingredient.  

• Garlic

Garlic burns quickly, so it’s essential to add it at the right time and stir frequently, or it can ruin the flavor of the whole meal, plus all the nutritional value will diminish too! 

Grow Garlic Tip-

Garlic grows very easily in the garden or in an indoor herb pot with access to plenty of sun (or a grow light if necessary). It’s super easy and cheap to start growing your personal supply of fresh garlic. 

Use organic garlic and break the bulbs into individual pieces. Take the biggest ones and sit them root (or hard part at the bottom) down in a little bit of distilled water. Barely cover the base of them so new roots will grow but not drown the bulb. If they try to fall over, ball up a napkin and place it so the bulb has something to lean against for support. 

We recommend distilled or filtered water because treated water has chemicals and other unwanted factors that we shouldn’t feed to the food we plan to eat. Plants are sensitive to things like water temperature, so watch a video (or many videos) and read more about the benefits of growing food in this manner for the best lasting results. 

Next, please wait a few days or until you see some tiny roots at the base of the bulbs and then plant them in organic soil. Be very gentle when planting bulbs not to hurt the new fragile roots. Then, barely cover with organic nutrient-rich soil and wait a few months for the best tasting garlic ever. 

Please consider growing it along with the next ingredient to have organic, healthy, and FREE food whenever you want.  

• Green Onions

Use fresh from your organic garden or kitchen herb pot for the best flavor, health, and cost benefits.  

Grow Green Onions Tip- 

If you must use store-bought onions, plan on potting the root cuttings and NEVER buy green onions again! I purchased one dozen 100% organic green onions and planted them two years ago. These pictures show how naturally healthy they look but fail to let you smell their delicious aroma, such a shame. However, you can grow it for yourself and smell the difference.

The “Organic” version is vital for this step because the non-organic has pesticides that are not healthy, so avoid (or try to minimize) consumption of these foods. 

Clean onions and then cut about 2 inches from the root. Use the fresh green part and stick the remaining root cutting in a cup with room temperature distilled water. 

Cover just the base of the cutting in water, and once new roots are established, plant in good organic soil. These will come back good as new in a few days! 

Yes, green onions grow incredibly fast and can be used in hundreds of meals and garnishes. But our favorite reason is the unlimited and constant access to a healthy green because this plant is perennial, which means a little TLC can bring years of good harvests.  

• Rice

Rice is the main ingredient, so I have learned to use a quality organic (or NON-GMO when out of organic) rice over the cheapest one on the shelf because the flavor and texture make a huge and quite pleasant difference. Besides, the benefits of eating organic rice override the few cents cost difference. 

Substitutes can be brown rice, quinoa rice, or cauliflower rice. However, long-grain rice is the best for fried rice meals in general because they hold their form and consistency much longer than short-grain rice, which tends to be softer and prone to getting mushy quicker. Cauliflower will not absorb liquids as rice does. Please be aware there will be a significant difference in flavor and texture, but it’s your rice, thus, your call. Please follow cooking directions on selected rice options as these will vary from product to product. 

When cooking rice for fried rice, please do not add butter or oil to the rice. It is not needed and might make the rice sticky. Instead, the rice should have water, salt and be cooked until fluffy, that’s all. Once cooked, do not stir it until you add it to the wok.  

• Soy Sauce 

Allergy warning for anyone allergic to soybeans - Please do not use this ingredient/product. There are plenty of safe options to choose from and can be found in most grocery stores. If not, order it online or find a DIY recipe that works for you.

Safe Substitutions-

Try a suitable substitute like “No Soy” Organic Soy-Free Sauce from Ocean’s Halo. It’s expensive but an excellent option for people who want the flavor without an allergic reaction. 

However, there are more options like one of our favorites, “Coconut Aminos” sauce, made by Coconut Secret. It’s gluten and soy-free, plus it literally has only six super-healthy organic ingredients. We found it slightly sweeter than regular soy sauce but delicious and healthy, so it is still a good substitute.   

If cost is a major factor, consider making your own version and use the highest quality ingredients you can afford to get the same results. Maybe not the first time, but practice makes the perfect sauce! 

What is soy sauce, and how do I use it?

Soy Sauce is a brown to black in color liquid made from fermented soybeans and is known as one of the world’s most beloved condiments, especially when it’s time for fried rice.  

But it’s more than just a condiment. Add it to marinades, dipping sauces, or soups to enhance the color and taste of dishes but always remember the high salt content as that is one of the most significant downsides to soy sauce.  

Soy sauce comes in varieties such as light and dark, but several more are available too. Plus, entrepreneurial-minded people (possibly you) are constantly creating new flavors and or features like mushroom-flavored soy sauce or soy-free versions. 

Dark soy sauce is primarily used for marinading seafood/meat and is dark in color compared to its counterpart, light soy sauce. A small amount of protein is typically found in the dark variety, but that amount will vary from one manufacturer to another, so compare labels for best options. It’s also sweeter in flavor because caramel or molasses may be added to it. It has a longer aging process than other soy sauces, too, so the next time you wonder why it cost $4 for a little jar, think about all of the steps it takes to make it.  

Light soy sauce is better used when added to meals during cooking or as a topping to complete the dish. Light refers to the color and “NOT” sodium content (the actual amount of salt). 

Tamari is another type of soy sauce, and it is a byproduct of a Japanese soy sauce called miso. Tamari is made from soybeans, has little to no wheat, and is thicker than traditional soy sauces. Please read the label to ensure gluten intolerant people do not accidentally consume the variety with a little wheat rather than no wheat (100 % gluten-free) variety.

Reduced-sodium soy sauces pack many flavors but a lot less sodium than other soy sauces, so please consider using this if salt intake is a major factor for you.  

• Himalayan Pink Salt

We grind fresh coarse Himalayan pink salt over the eggs as they cook and add a little more at the end cooking for a slight saltiness that blends well with the other ingredients, but it's healthier than soy sauce. 

Look for a NON-GMO Himalayan pink salt when organic is not available. It is free of bleaches, preservatives, and other chemical additives, plus it has around 84 minerals to support a healthy lifestyle. 

In addition, it’s raw and unprocessed, so the natural pink color comes from clean salt crystals that are as delicious tasting as they are pretty. 

It is more expensive than a traditional table or sea salt. However, the savings can match the health benefits if you purchase in bulk via sales, coupons, or discount shopping outlets. I found (and immediately bought) a four lb. bag on sale for only $5.99, and it has lasted me over two years. In this case, it was actually cheaper than the cheapest of salts, so please shop around for maximum health and financial rewards. 

Flexibility with Ingredients – Always use this but never use that!

Always:  

• Use the freshest, healthiest ingredients, and grow what you can’t afford to eat organically whenever possible.  
• Clean all ingredients by thoroughly rinsing under warm water. 
• Have ingredients prepped and ensure they are dry to avoid excess liquid in the meal and avoid oil reactions to the water.
• Use a wok! I tried the frying pan method, and it didn’t give me the same results as my beloved wok. But since this is your rice your way, and your way might not have a wok, I recommend using the biggest frying pan you have in place of a wok and frying rice in small increments. 

If you decide to get a wok, please splurge on a heavy-duty cast iron wok. Yes, it may be initially more expensive, but it will literally last a lifetime. 

Plus, some pans/woks are coated with chemicals to help make them “non-stick.” However, those coats of chemicals are not healthy for us to consume. Besides, cooking on iron is beneficial, especially if you have low iron.  

• Turn the heat up! The heat must be to the highest/hottest setting on the stove to cook rice quickly, just like you would find the chef doing when eating out.
• Avoid GMO products! A Genetically Modified Organism or GMO is any living thing that has had its DNA (or genes/genetic code) changed to make the plant, animal, bacteria, or fungi perform in a way that was not in its original design (DNA). 

Labels will clearly state if the product is indeed non-GMO. Organic food and (or) livestock are the same as non-GMO. Therefore, organic is an excellent option and our preference for many reasons. However, non-GMO is not the same thing as organic, but it’s a great second choice when organic options are not available or too expensive. 

Never: 

• Never use more oil than necessary to help keep ingredients from sticking to the wok. 
• Never add frozen vegetables to the hot wok; this can cause a splash of hot oil and potentially burn you. 
• Never add more soy sauce than needed. Remember, a little goes a long way with it; even the DIY or soy-free versions can ruin a meal with excess saltiness if overused. 

 Final Tip: 

• Lemongrass

Lemongrass is super cheap and easy to grow, but it has a secret benefit that we want to share with you, and it is probably not what you think it is. 

Did you know that fresh-cut and cleaned “thick” pieces of lemongrass stalk can be used to make the perfect chopsticks? 

These are the ultimate “all-natural” chopsticks because they smell delicious as you scoop up layers of fried rice yumminess, and since they came out of the garden (or a kitchen/patio herb pot), you know its safe to rinse and toss in the compost bin when the meal is over. 

Plus, did I mention they are free? And since it’s a perennial plant, you plant it once, and with a tiny bit of maintenance, it will continue to produce for years to come. So please consider adding these health tips to your regimen or let us know in the comments if you have some special tips that can help us save some money or add extra healthy flavors to this meal. Your thoughts are always appreciated here! 

We hope you have fun the next time you cook. However, please remember to find creative ways to incorporate healthy ingredients into meals for longevity because the little choices/changes we make every day define the results of our overall health.