This easy fried rice recipe is a perfect way to use left over rice, meat and vegetables. It can be made vegetarian and gluten-free making it a flexible meal to serve for guests with allergies and vegetarian principals. I make this recipe at least once a week, sometimes more. It’s great for using up whatever garden veggies I have and any other left overs (like ground beef, turkey, chicken etc). You can even add canned salmon or tuna to this. You can make this a veggie stacked as you desire or just put a little in there for color if you are low on produce. I would not try skipping the ginger, garlic, or onion, and especially not the soy sauce and the eggs. Hope you enjoy and make lots of easy fried rice recipes!
If you like other meals that can be made with flexible ingredients, try my frittata recipe.
Recipe for Easy Fried Rice
- some sort of cooked meat (chopped chicken, ground beef, even canned fish, turkey, or just vegetarian)
- 1.5 – 2 cups cooked rice
- ginger – 1 inch piece peel and chopped into large pieces
- garlic, 1-2 cloves chopped
- chopped veggies (onion, carrot, celery, peppers, cabbage, etc.)
- soy sauce (or gluten-free tamari)
- a little maple syrup
- In a large pan heat olive oil and then add the chopped veggies
- Sautee in olive oil until tender (5-10 minutes depending on vegetables)
- Add ginger, garlic and meat if using stirring consistently to avoid burning the garlic for another 3 minutes.
- Next, add 1-2 eggs to the pan and stir constantly until cooked, scrambling them in the vegetables.
- If you need more oil add it and then add the rice and stir until heated and combined
- Add a few splashes of soy sauce and a SMALL drizzle of maple syrup
- Stir until combined, taste and then add more salt (and/or more soy sauce) and some fresh ground pepper to taste .
Latin Name and family:
Pouteria sapote; Calocarpum mammosum; Sapotaceae (Sapote family) Originated in Central America.
Mamey or zapote colorado in Costa Rica, also called zapote rojo and nispero.
Mamey Sapote Physical Characteristics:
Elongated fruit with tapering ends, (foot ball shaped), the mamey can be about 3-10 inches in length and 3 inches and 5 inches in width. Mamey can weigh up to 6 pounds. The skin is thin, papery or scruffy and brown and it wrinkles and loosens when fruit is ripe. It has smooth, soft and creamy flesh. The color varies a little from from a pink-red or somewhat salmon colored. The black seed (usually just 1 seed) is elliptical about 1-2 inches long. The seed often contains a little sprout when ripe.
Taste and Culinary Use:
The flesh is delicious as it is, mamey sapote has sweet, creamy, smooth, almost like caramel or pumpkin pie filling. Many people add the flesh to smoothies, sorbets, and ice cream. The kernel is boiled and roasted and used with cacao in making chocolates, making confections and mixed with other ingredients for nutritional beverages. You can get more creative. Below are a few sites with some recipes:
Here are some recipes:
Actual nutritional value will vary with variety and growing conditions. However, the following analysis closely approximates other analyses found. 100 g of fresh mamey (about 1/8 of a fruit) has 107 calories, 1.0 g protein, 0.3 g fat, 28 g carbohydrates, 1.4 g fiber, 86% water, 22 mg calcium, 14 mg phosphorus, 0.9 mg iron, 6 mg sodium, 226 mg potassium, 60 IU vitamin A, and 23 mg vitamin C.
Harvest and Storage:
Pick mamey sapote when completely mature. For example, one can tell this by scrapping/lightly puncturing the skin with fingernail. The green flesh means it’s immature, while red or pink flesh means it’s mature. Additionally, a red tint may also appear on the skin. With mamey, you can pick while firm, it then let it ripen/soften for an additional few days indoors. When kept indoors to ripen, make sure you are checking for when the mamey sapote becomes softer to touch and gives a little (like an avocado), and it starts to wrinkle just a little. If it is too soft or over ripe the fruit will start to brown or blacken (also like an avocado) and will taste a bit off. When it is frozen, mamey sapote may hold its texture well. The ripe fruit should last a few days in the refrigerator.
22-49% the RDI of Vitamin C and 20% the RDI of Vitamin A (Morton, 1987). 10% the Daily Intake of Fiber (Fisheries, 2008). It was traditionally used to treat gastric ulcers and dysentery (Morton, 1987) .
Mamey sapote growth patterns:
Mamey sapote grows in low to mid elevations in Hawaii (up to 2000 feet elevation). The mamey sapote trees are evergreens. Seedling trees bear fruit in 7-10 years. Grafted plants may start bearing in 1-2 years. Mameys grow to 60-100 feet tall. Frequently, the fruit ripens year round but often peaks in the Summer. They loves hot humid tropics. It takes two years from when it flowers until the fruit is ripe. Mature trees may bear 200 to 600 fruit per year.
Most commercial growers say that pruning is important because the mamey sapote is a vigorous tree and pruning helps contain possible tree damage and to ease the harvest. Generally, it’s a good idea to fertilize the tree a few times a year. However, if given a good start, frequent enough watering and some mulch the tree will be likely to still bear a large amount of fruit. Some common cultivars of mamey sapote are Pantin, Florida and Magana.
Pests: Specific pest problems may occur in some locations, but the mamey is generally regarded as having few problems.
Toxins: The white latex is an irritant.
- Permacopia Book II. D. Hunter Beyer Dr. Franklin Martin.
- Hawaiian Organic growing Guide, Shunyam Nirav. (1992)Oasis Maui /inc.
- Miami Culinary Tours http://www.miamiculinarytours.com/mamey-sapote/#sthash.eAELzd5k.KujiA2sm.dpbs
This chocolate beet brownies recipe is a completely modified creation of my good friend Thao and her cooking project and ideology, Apothe Cafe. She is an amazing chef skilled in plant-based, vegetarian, vegan and generally dank healthy food. Please enjoy this recipe and provide comments on how it goes. Thao originally excluded all flour-like products from the recipe to make it paleo friendly, I however add in a little for some help with the thickening. You could also try using more expensive coconut flour or almond flour etc.
Beet brownies recipe
yield: approx. 9 x 12 inch baking pan about 1 inch thick
equipment: immersion blender or other blender to puree beets
- 4-5 medium beets (2 cups pureed cooked beets)
- 1 cup coconut oil
- ½ cup honey
- 2 eggs
- 1 teaspoon vanilla
- ½ teaspoon salt
- ⅓ cup tapioca flour, coconut flour, rice flour (each will give it a slightly different consistency but it will be delicious no matter what)
- ¾ cup cocoa powder (unsweetened, raw organic is best P: )
- Wash, chop stem side clean and boil or steam beets until very soft (blunt knife enters easily), this can take 30min-1 hour. You can chop beets to speed up this process. Also, it is easier to skin/peel by hand them after they are cooked (and if they are whole it helps).
- Coat baking pan in coconut oil
- While the beets are cooking gather other ingredients…
- Melt or soften coconut oil if it is very solid (at warm temps like Hawaii this is not a big deal, but mainland in Winter this step is crucial).
- Bring eggs to room temp (because cool eggs will make coconut oil harder, equally, you cannot add eggs to HOT coconut oil because it will cook them before they are fully combined in brownie batter
- Measure out dry ingredients
- Combine wet ingredients in bowl
- When beets are cooked, wash under cold water and peel. Puree with food processor, blender or immersion blender.
- Preheat oven to 400 F
- Add beets, wet and dry ingredients to bowl and combine
- Bake for 30-40 minutes.
- Cool and enjoy, center will still be soft, almost like mochi especially if you used rice flour
Soursop or gravioloa tastes better than its sounds, and possibly even better than it looks. It’s quickly becoming one of my favorite fruits on our farm as it seems to fruit the majority of the year. Even our 3 year old tree puts out huge 8 lb fruits.
Latin Name and Family
The Latin name for soursop is Annona muricata. It is a species of the genus Annona and is in the custard apple tree family, Annonaceae. Other common names are Guanábana, Corossol, Graviola, Brazilian Cherimoya, and Brazilian Paw Paw.
Soursop taste and culinary uses:
Soursop tastes likes guava and pear, and has the aroma of pineapple. The fresh fruit is ideal to eat “as is” or raw, but it is also great for use in drinks, cocktails, and sorbets. You can eat the immature fruits fried or boiled, in soups etc. Alternatively, for the ripe flesh of the fruit popular recipes include soursop punch, soursop smoothies, ice creams, and even pies.
Check out this site for a few ideas: https://www.thedailymeal.com/best-recipes/soursop. Furthermore, new leaf shoots can be boiled and added to other meat or vegetable dishes. However, please use caution to remove all seeds, especially before blending the pulp as the seeds of annona trees are toxic if ingested. Also, the leaves are used to make a tea which is gaining scientific recognition for helping prevent and reduce cancer.
Harvest and storage:
You can pick graviola once starts to turn soft and change from shiny dark green to dull light green and their spines are set further apart. If it ripens on the tree it will drop and bruise too much be salvaged for food. It must be handled with extreme care. The unripe light green fruits can be kept a few days at room temperature. Then, once they yield to a little pressure of your thumb they can be kept a few more days in the fridge. In the fridge the skin will blacken but the flesh is still unspoiled. Hawaii scientists have shown that it is ideal for consumption for 5-6 days after picking it from the tree.
Soursop is high in pectin and vitamin C and B. It is antiviral, anti parasitic, and scientific evidence is beginning to show that it may slow the growth of cancer cells and help to kill cancer cells. It helps with stomach distress, relieves cough and respiratory illness, depression, arthritis.
Soursop is known to contain alkaloids that may account for the relaxing effect people feel after consumption (Bourne, 1979), (Hasrat, Pieters, De Backer, Vauquelin, & Vlietinck, 1997). In Nigeria, they use the fresh juice as an anti-pyretic (reduces fevers). Additionally, in Dominica people eat the fruit to induce lactation. Furthermore, in Trinidad and Tobago soursop is used to provide useful quantities of a range of electrolytes to combat dehydration caused by acute diarrhea (Fisheries, 2008). For more information on the scientific evidence of soursops visit: http://www.thealternativedaily.com/graviola-fruit-for-cancer/amp/.
Characteristics of the soursop fruit:
The fruit varies in shape from somewhat oval, to heart shaped, and equally it is irregular, lopsided or curved. It ranges from 4 to 12 in (10-30 cm) long and up to 6 in (15 cm) wide, and averages around 4.5 lbs but may weigh up to 15 lbs (6.8 kg).
Soursops have a reptilian appearance, with soft, short and curved spines. The skin is dark-green when the fruit is under-ripe or immature. As it ripens it becomes slightly yellowish-green and soft. Soursop’s inner surface is off-white cream-colored. In the center is a soft-pithy core and inside it has smooth, hard, oblong-ish black seeds about the size of beans.
Although soursop is a relative of cherimoya, it grows in the tropical lowlands (for example, less than 1,000 feet). They grow to about 25-30 feet tall. Most people select seed from delicious and ideal fruits for propagation, although some people prefer to air layering, budding or grafting. Soursops begin to bear fruit at 3-5 years old. The fruit may ripen year round but tends to peak in the middle of summer.
Other related articles:
If you like soursop you should try other fruits from the Annona family like my favorite fruit, the lemon meringue pie fruit, Rollinia. Also, equally as famous as soursop although in a different family is the queen of fruits, Mangosteen.
1.Permacopia Book II. D. Hunter Beyer Dr. Franklin Martin.
2. Hawaiian Organic growing Guide, Shunyam Nirav. (1992)Oasis Maui /inc.
6. Bourne, R.K. and Egbe, P.C. (1979). Preliminary study of the sedative effects of annona muricata (sour sop). A West Indian Medical Journal, 28, 106–110.
7.Queensland Primary Industries and Fisheries. (2008). Proceedings of the tropical fruits in human nutrition and health conference 2008.
8. Hasrat, J.A., Pieters, L., De Backer, J.P., Vauquelin, G. , & Vlietinck, A.J. (1997). Screening of medicinal plants from Suriname for 5-HT1A ligands: Bioactive isoquinoline alkaloids from the fruit of Annona muricata. Phytomedicine, 4(133–140)
9. Morton, J.F. . (1987). Fruits of warm climates. Miami, Florida, USA.
This salmon and avocado salad is extremely convenient, simple and inexpensive. It is so good for you it’s hard to believe it takes 2 minutes to make. We use canned Wild Alaskan Salmon we got from Costco and local avocados. You could also try this with high quality canned tuna (but obviously only eat it occasionally because of mercury and other toxins). For this recipe you can serve the salmon salad over a bed a lettuce, top with Manchego cheese or make a sandwich. If you want you can also add diced celery, and use products like Veganiase to make it taste more like your traditional tuna salad.
Both wild salmon and avocados are high in omega 3 fatty acids, which are vital to our health. Most of the common knowledge about omega 3’s stops there, and that’s ok. We don’t all need to be nutritionists to eat better. In our increasingly “Westernized” diets, we have an imbalance of omega 3s (the good kine) and omega 6 (the kine we need to limit). Omega 6 acids are in many things that are good for us (in moderation) but also in many things we should avoid, especially the conventional and GMO versions (soybean oil, cottonseed oil, vegetable oil, corn oil, meat and dairy products, imitation cheeses, imitation eggs and egg mixes).
Recipe for Salmon and Avocado Salad
- 1 can wild salmon
- 1 small-medium avocado
- 1-2 dashes organic, or non-GMO, soy sauce (or gluten-free tamari)
- A few turns of fresh ground black pepper
- drain salmon
- mash salmon and whole avocado in bowl
- add pepper and soy sauce to taste (careful not to add to much soy)
I highly suggest practicing precaution with body products and self care products. Use the most natural things you can on your body, especially in a sensitive place like your armpits. Try to find deodorant that is free of aluminum and parabens. Both are hotly debated as being related disease and cancer (1). Parabens are in cosmetic products such as shampoos, lotion, mousses, pharmaceuticals, food, and beverages can be seen on labels as
- benzyl paraben
Parabens are used as an antimicrobial preservative. In other words, it helps to give products a longer shelf life. If parabens ingested they are eventually excreted. However, if are absorbed through the skin and end up in tissues. Parabens also have estrogenic activity which is being linked to breast cancer, and possibly in male infertility (2). The scientific evidence supporting paraben seems to be lagging behind the evidence of those questioning it’s safety.
Because aluminum is the third most abundant element (after oxygen and silicon) in the Earth‘s crust, it makes sense that it is used in so many of our products, you could even call it “natural” right? However, in large amounts it is toxic. Several studies have reported that workers in the aluminum industry have higher rates of cancer-related deaths. Just google that one. The Agency for Toxic Substance and Disease Registry shows that the FDA has set a limit on the amount of aluminum in water and in worksites. Yet, the FDA has determined that aluminum used as food additives and medicinals such as antacids are generally safe — which means… they are unregulated. Do you trust the companies to watch out for that threshold level? Or should you just trust you gut on this one? In short, we should aim to reduce our exposure to aluminum and other heavy metals when we can control it. Check the label!
I use the classic crystal deodorant has never worked on its own for me, so for a long time, I gave it up and used conventional deodorants. My Adam shared his trick of using lemongrass essential oil in the deodorant – and it’s amazing the different it makes. If you use the roll on kind, add A DROP or TWO and roll around with your finger before applying to armpit (it can sting). If you are using the spray bottle, drop about 10 drops of lemongrass oil inside and see how it goes. Add more if you feel like the mixture is getting weak.
- Witorsch R, Thomas J. Personal care products and endocrine disruption: A critical review of the literature. Critical Reviews In Toxicology [serial online]. November 2010;40 Suppl 3:1-30.
- Toxic Effects of the Easily Avoidable Phthalates and Parabens, by Walter J. Crinnion, ND. Alternative Medicine Review: A Journal Of Clinical Therapeutic [Altern Med Rev] 2010 Sep; Vol. 15 (3), pp. 190-6.
- Evaluating the Effects of Aluminum-Containing and Non-Aluminum Containing Deodorants on Axillary Skin Toxicity During Radiation Therapy for Breast Cancer: A 3-Armed Randomized Controlled Trial (L. Lewis et al). International Journal of Radiation Oncology, Biology, Physics, 2014-11-15, Volume 90, Issue 4, Pages 765-771.
Below I’m sharing some of my favorite ingredients and products. Click the bold blue links to read more about them and for recipes click the images and red product names to see these products on Amazon.
Ingredients, supplements and superfoods
Raw Coconut Butter – I wouldn’t want to go one day without coconut butter. My favorite is Artisana raw organic coconut butter.
Organic French Roasts – Our chosen is Cafe Altura’s Biodynamic French Roast. This coffee is smooth and strong, with low acidity. Use in a french press for delicious results.
Stevia Extract – the healthy calorie-free sweetener! Some versions of the this extract can taste really strong, almost like alcohol. NuNaturals Clear Stevia is the best by far.
Non-gmo tempeh – Such a good way to incorporate veggie protein in your diet. Around here Light Life Foods is the best deal.
Non-GMO gluten-free tamari soy sauce – Never feel bad about using soy sauce again!
Iodine drops – These drops taken at recommended dosages will help many many ailments. According to WebMD they are effective for hyperthyroidism, radiation emergency, and a skin infection caused by the fungus Sporothrix. That it is likely effective for thyroid performance, leg ulcers, and radiation exposure. Here is one website that explains a schedule for taking the drops: http://www.20somethingallergies.com/iodine-protocol-for-healing-thyroid/
Flouride-free toothpaste – fluoride is toxic. Take care of yourself and just go fluoride-free! Make sure you look at the label closely for fluoride-free, most brands (even the natural ones) have fluoride and fluoride-free versions. We use Jason’s brand, peppermint or spearmint.
Deodorant – Try to find deodorant that is free of aluminum and parabens. We add lemongrass oil to this deodorant for an effective and smells good.
Soap – This is the natural version of Irish Springs. It’s made without animal fat and all natural vegetable oils. It smells great, but the fragrance doesn’t last for hours (which to me is a bad sign). You can buy it in the store for about $1.50 but this deal on Amazon saves you money and the trouble of buying it again and again.
Spiralizer – my hunny bought this as a birthday gift for me. There are other versions of “spiralizers” but this the only one I’ve had and I like it. Use it for zucchini, daikon, carrots, potatoes, beets, etc.
Toaster oven – get rid of your microwave! This oven is great. The only thing I wish it had is a timer for the oven. Cooks quick and even. Every house needs a good one like the one below.
Steamers – Veggies lose less nutrients as your start to cooking them. Steaming helps retain nutrients and easily prepare veggies in little time. Try a midsize stainless steel steamer like the one below, alternatively you could look for a steamer basket.
Flouride-free toothpaste – fluoride is toxic – more toxic than lead and less toxic than arsenic, it can affect arthritis, bone fracture, the thyroid gland, has been linked to cancer. Getting fluoride in safe quantities from properly mineralized vegetables is the best way to consume the small levels of fluoride that your body needs.
Here’s some reading material on the subject:
It doesn’t have to cost so much if you buy in bulk. We buy 4-pack on Amazon of Jason Powerful Peppermint for $26. That’s $6.50 instead of $8-10 in the health food store. I know you want to support the local economy by buying at your drug-store but think about your health. You should do everything in your known power to avoid harmful toxins that your use 2X a day! Just use a little less and the $$ will be saved easy.
Artisana raw organic coconut butter
I don’t want to go just one day without this coconut butter. Primarily, we use it in our morning coffee instead of milk. We also blend it with water to create a “milk” or creamy base for smoothies, raw desserts, and morning cereal. We’ve tried several brands, and this one wins for taste and consistency. After buying too many 16oz jars for $13-$15 a pop – I found a deal on Amazon prime (free shipping), 8 lbs for $60. That’s $7.5 a lb! It lasts us about 3 months. That’s only $20 a month for the perfect “milk” like ingredient. Forget buying almond milk, soy milk, organic half and half.
Coconut Butter Recipes
Creamy coconut butter coffee latte
created Adam Crowe
(2 servings) approx calories per serving: ~150
- Prepare french press for 2 cups of coffee
- (Adam’s decocts filtered water with fresh grated chaga mushroom – see posts of chaga)
- Pour a small amount of hot coffee in each cup
- Add about 1 tablespoon of coconut butter with a teaspoon or so of maple syrup to each coffee cup
- Pour rest in the of coffee and stir well enjoy hot!
Coconut butter milk
- Mix 1 tablespoon coconut butter with one cup of cold water or less and some ice cubes and blend on high until uniform.
- Use in smoothie recipes, with granola, puffed cereal etc.
More to come!