Satisfy your digestive system with a dietitian-recommended, vegetable-rich fried rice recipe.

Satisfy your digestive system with a dietitian-recommended, vegetable-rich fried rice recipe.

Craving a simple diet switch that can boost your gut health? Give your palate a plant-packed feast! According to dietitian Roxana Ehsani, loading up on assorted fruits and veggies is a no-brainer move.

This nutritional dynamo, as Ehsani explains, can help nurture healthy gut bacteria and bolster your immune system. "A diet well-stocked with plants promotes a diverse gut microbiome, which in turn fosters regular bowel movements and diminishes bloating," shares Ehsani.

What's more, a 2023 study indicates that a rich, varied gut microbiome strengthens the immune system, paving the way for better overall health.

To help you spice up vegetable-forward meals, Ehsani formulated a scrumptious veggie medley for us, chock-full of diverse veggies, flavorful grains, and protein-packed edamame. This mouthwatering meal is also a cunning way to repurpose that day-old rice (just remember to follow the U.S.D.A.'s food safety protocols).

The secret ingredient? Ghee! Besides being a fabulous flavor booster, ghee, according to Ehsani, also provides beneficial fat-soluble vitamins A, D, E, and K. A lactose-free delight, ghee is an excellent substitute for traditional oils.

Ehsani is a certified specialist in sports dietetics, formerly the Academy of Nutrition and Dietetics’ spokesperson, and she holds a Master of Science in Clinical Nutrition and Dietetics from the University of Pittsburgh.

Vegetable Fried Rice Recipe

Ingredients

• 4 tablespoons 4th & Heart unsalted ghee
• 1 medium onion, finely diced
• 3 large cloves of garlic, minced
• 1 tablespoon grated or finely minced fresh ginger
• 1 large carrot, finely chopped
• 1.5 cups broccoli, finely chopped
• 2 cups mushrooms, sliced
• 2 cups cooked brown rice
• 3/4 cup shelled fresh or frozen edamame
• 2.5 tablespoons light soy sauce
• 1 tablespoon oyster sauce
• 2 eggs
• 2 green onions, sliced

Method

1. In a large skillet or wok, heat two tablespoons of ghee and sauté the onion over medium heat for about 5–7 minutes until the onion softens.
2. Stir in the garlic and ginger, and cook for 1 minute.
3. Add the carrots, broccoli, and mushrooms, and cook for 5–7 more minutes.
4. Pour in the remaining ghee, rice, edamame, soy sauce, and oyster sauce; increase heat and cook for 2 minutes.
5. Make a well in the rice, crack the eggs, and cook for 1 more minute.
6. Incorporate the eggs evenly into the rice mixture and cook on high for another 3–4 minutes.
7. Remove from heat and garnish with green onions.

Bye-bye to boring diets! Load up on this gut-friendly veggie rice and experience a burst of flavors and good health together.

This veggie rice recipe, formulated by certified specialist in sports dietetics Roxana Ehsani, is a nutritional powerhouse designed to boost your gut health and promote a diverse gut microbiome. It's a scrumptious vegetable-forward meal that showcases a variety of fruits, veggies, flavorful grains, and protein-packed edamame, all cooked with the secret ingredient, ghee. Ghee not only provides beneficial fat-soluble vitamins A, D, E, and K, but it is also a lactose-free delight that serves as a fabulous flavor booster. Embrace this plant-packed meal and indulge in a burst of flavors, fostering a healthier you while savoring every bite.

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