Clean Eating Thai Pineapple Fried Rice
Clean Eating Thai Pineapple Fried Rice
1 large carrot, peeled and cut into wide slivers
1 small onion, diced (about one cup)
1 cup white rice – measured uncooked (preferably unenriched)
3 tablespoons extra virgin olive oil + 2 tablespoons extra virgin olive oil, separated
2 cups pineapple cut into small pieces (about 1/3 of a whole pineapple)
1/4 cup cashews
1 – 1 oz box raisins
1 teaspoon minced garlic
1 teaspoon salt
1/2 teaspoon curry
Prepare rice according to package instructions, being careful not to overcook, and set to side. Heat three teaspoons of olive oil in skillet over low heat. Once hot, saute onion by itself for five minutes. Next, add carrots and cashews, saute an additional five minutes. Add pineapple and raisins; mix. Add garlic, rice, salt, and curry. Mix together then add two additional tablespoons of olive oil. Stirring occasionally, let mixture cook over low heat for about 10 more minutes or until carrot begins to soften. Serve with red pepper flakes as an optional garnish.
Number of Servings 4; Serving Size 1/4 of yield; Calories 425; Total Fat 20.4 g; Saturated Fat 2.9 g; Cholesterol 0.0 mg; Sodium 618 mg; Potassium 267 mg; Total Carbohydrates 58.5 g; Dietary Fiber 2.4 g; Sugars 13.2 g; Protein 5.3 g.
Vitamin A 40.0 % Daily Value; Vitamin B-6 11.3 % DV; Vitamin C 25.3 % DV; Vitamin E 1.1 % DV; Calcium 2.9 % DV; Copper 11.3 % DV; Folate 5.2 % DV; Iron 8.0 % DV; Magnesium 7.2 % DV; Manganese 91.6 % DV; Niacin 5.2 % DV; Pantothenic Acid 7.0 % DV; Phosphorus 7.1 % DV; Riboflavin 4.0 % DV; Selenium 1.2 % DV; Thiamin 8.8 % DV; Zinc 4.6 % DV.
Clean Eating Notes:
If you use regular salt, it may have added chemicals. If you use sea salt, it will probably lack iodine. Depending on your dietary needs, one or the other may be better for you. I typically use sea salt but I’m not that picky.
When rice is processed, it sheds the bran and germ which causes a loss of most of its nutritional value. So at the rice processing plant, they crush up vitamins into a really fine powder and coat the rice with it. This is what makes rice “enriched.” In developing countries where there isn’t a large supply of nutritious food, this enrichment is extremely important to help people get the vitamins and minerals they are lacking. Since you’re reading this I’ll assume you’re in a developed country and fairly educated about the food you put into your body – so I’ll let you in on something many people don’t realize: your body would much rather have naturally occurring vitamins than those added back into food.
As a matter of fact, several studies have shown no correlation between taking vitamins and improved health, and some supplements have even been found to increase risk for various health problems or premature death. Furthermore, getting too much of certain vitamins may cause adverse reactions with prescription drugs. When you “eat” your vitamins in food (not including enriched products), the other nutrients in the food help your body to absorb the vitamins. They work together as a system to deliver the nutrients to your cells. Want proof that a pill vitamin isn’t doing the same thing? Eat a bowl of fruit for breakfast one day. The next day, eat whatever you like, but also take a multi-vitamin. Notice on the second day your urine turns bright yellow green? There goes most of your mutli-vitamin. So, what does this have to do with rice? Adding vitamins to rice in powder form is very unnatural and your body can’t absorb these vitamins very well anyway. If you can’t find unenriched rice, you can rinse enriched rice before you cook it to help shed the pseudo-vitamin powder. Typically I use brown rice but in this case the taste would have been sacrificed.
Before we end this discussion, let me state that vitamin pills aren’t all bad. If you are in fact clinically deficient in a nutrient, they can be very helpful! However, vitamins should be treated more like prescription drugs and less like miracle pills. Take only as needed, do your research, and buy quality supplements only from trusted brands.
Learn about the health benefits of olive oil at the bottom of this page.