Wednesday, April 24, 2013

healthy turmeric fried rice

I love food that is simple, satisfying and super healthy all at the same time. This healthy recipe for fried rice with turmeric and onion is just that. Fried rice is always satisfying for me, I love the texture of the rice mixed with the egg and veggies. But I'm pretty sure it's not the most healthy thing ever, especially when doused in oils and high-sodium soy sauce (we're not big soy people around our house, this is why).

I'm always looking for a way to use up day-old rice, and fried rice is the perfect solution. We add turmeric to our rice (about 1 tsp per cup of dry rice) because it looks nice and turmeric is an exceptionally healthy spice that we try to include daily in our diet if possible.

the health benefits of turmeric 

  • used in food and medicine for centuries, turmeric has anti-inflammatory properties which makes it an effective preventative agent against a wide-range of diseases. 
  • "Curcumin seems to delay liver damage that can eventually lead to cirrhosis, according to preliminary experimental research at the Medical University Graz in Austria.
  • Kansas State University research found that adding certain spices, including turmeric, can reduce the levels of heterocyclic amines -- carcinogenic compounds that are formed when meats are barbecued, boiled or fried -- by up to 40 percent.
  • Rodent studies at the University of Texas indicate that curcumin inhibits the growth of a skin cancer, melanoma and also slows the spread of breast cancer into the lungs.
  • Researchers from the University of South Dakota have found that pretreatment with curcumin makes cancer cells more vulnerable to chemo and radiotherapy.
  • Epidemiologists have hypothesized that the turmeric that is part of daily curries eaten in India may help explain the low rate of Alzheimer's disease in that country. Among people aged 70 to 79, the rate is less than one-quarter that of the United States."

We also try to include onion nearly everyday because it's an inexpensive way to add flavor and onions have a myriad of amazing health benefits as well. Onions (and garlic) have components in them that are thought to lower your risk of cancer and heart disease.

Last night we had some left over rice and I needed to make something quick for Riggs to eat for dinner (Steve and I were having pizza but apparently Riggs doesn't like pizza - what a weirdo). I slapped some coconut oil in the frying pan, and scrambled an egg, then added the rice and some frozen organic peas to the mix. I let it all warm up and added about 1 tablespoon of Braggs Liquid Aminos (some of the only soy we eat, and it's non-GMO and organic) for some flavor. I chopped up some green onions and sprinkled them on top of the fried rice mixture after I had put it on a plate for Riggs. He loved it! And I was happy to have something so easy and healthy to feed him that was using up leftovers too.

Fried Rice with Turmeric and Onion

2 T & 1 tsp organic unrefined coconut oil, separated
1 egg, slightly beaten
3/4-1 cup cooked rice (day old rice works best)
1/4 cup frozen organic peas
1 tsp turmeric (if you didn't include it when cooking your rice)
1 T Braggs Liquid Aminos
chopped green onion to taste

add enough oil to your frying pan/skillet to cover the entire surface, about 11tsp.
scramble the egg then add the rice and peas. stir in the rest of the coconut oil. stir until hot all the way through and then add the turmeric (if needed) and the Braggs. Add green onion and enjoy!


  1. That looks amazing! I will definitely be making this!

  2. that does look so good! I never thought of adding turmeric to rice, smart.