Zero Food-Waste, Healthy Fried Grain

 

Easy, Healthy Fried Rice

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In fact, if you have a little leftover rice and some leftover veg in the fridge, you’re primed for a fast, fresh fried rice dinner — tasty, filling and no food waste! In fact, the more leftovers and random ingredients you have, the better your fried rice will be. Eggs, chicken, veggies, nuts or seeds, you name it, you can make. Push the rice aside and pour in the egg leaving till nearly set.

Add the rest of the soy sauce and toss all together with the “rice”, eggs and vegetables till well combined. Add salt to taste. Mix through the chopped herbs just before serving; Serve with a fried eggs, cucumber and chopped chilli’s in soy sauce. Heat rice in microwave following packet instructions.

Meanwhile, lightly spray a wok or large non-stick frying pan with oil and heat over high heat. Add egg and swirl to evenly coat wok. Cook for 1 minute or until firm. Slide egg onto a chopping board.

Roll up tightly then slice thinly. Lightly re-spray wok with oil and return to high heat. Fried rice has such a distinct flavor, and I think it’s just as good the un-fried way.

This is also such a good way to use up any cooked brown rice you have leftover from other dishes. This dish is full of healthy fiber, protein, good fat, and good carbs, and is loaded with vitamins, minerals, and antioxidants. Heat sesame oil in a skillet, and cook garlic until softened. Add the chicken, salt, and pepper, and sauté for 5 minutes. Add the carrots and broccoli, and sauté until tender.

Basic, easy and fast, this stir-fry is a tasty way to use up leftover rice. Make it a heartier main dish by stirring in a bit of cooked protein, such as thinly sliced pork or beef, diced chicken, or baby shrimp. To change things up, swap the frozen peas for sliced snow peas, sugar snap peas, or tender asparagus tips.

DIRECTIONS. Heat 1 tbsp oil in pan and sauté mushrooms until browned. Remove from heat.

Heat remaining oil in pan and add rice. Add egg and mix until rice is thoroughly coated with egg. Cook for. In a saucepan, combine rice and water.

Bring to a boil. Reduce heat, cover, and simmer for 20 minutes. Tips For Making The Best Fried Rice: Ok, let’s get right to it. Here are the important things I have learned over the years about how to make the best fried rice.

1) Use cold rice: You’ve gotta plan ahead and use thoroughly-chilled cooked rice. A fresh batch of warm (or even lukewarm) rice. Rice milk, cooked rice V Rice milk, no-cook V Soy milk V. Bread and sourdough.

Breadcrumbs V Eggless sourdough pasta V Pizza dough Veg, V-able Soft pretzels V Soft sourdough pretzels V Sourdough bread V Sourdough chocolate cake V Sourdough crackers V Sourdough pancakes Veg.

List of related literature:

The process avoids the problem of “enriched” rice, where vitamins are coated onto the grains and a lot of the goodness tends to wash off in the cooking.

“Since Eve Ate Apples Much Depends on Dinner: The Extraordinary History and Mythology, Allure and Obsessions, Perils and Taboos of an Ordinary Mea” by Margaret Visser
from Since Eve Ate Apples Much Depends on Dinner: The Extraordinary History and Mythology, Allure and Obsessions, Perils and Taboos of an Ordinary Mea
by Margaret Visser
Grove Atlantic, 2010

This makes the rice cook up faster and softer, and it’s more shelf­stable, but this process also removes much of the fiber, protein, and other nutrients, as well as flavor.

“The Complete Cooking for Two Cookbook: 650 Recipes for Everything You'll Ever Want to Make” by America's Test Kitchen
from The Complete Cooking for Two Cookbook: 650 Recipes for Everything You’ll Ever Want to Make
by America’s Test Kitchen
America’s Test Kitchen, 2014

The preparation of fried rice provides an ideal milieu for bacterial growth.

“Medical Toxicology of Natural Substances: Foods, Fungi, Medicinal Herbs, Plants, and Venomous Animals” by Donald G. Barceloux
from Medical Toxicology of Natural Substances: Foods, Fungi, Medicinal Herbs, Plants, and Venomous Animals
by Donald G. Barceloux
Wiley, 2008

This makes the rice cook up faster and softer, and it’s more shelf-stable, but the process also removes much of the fiber, protein, and other nutrients, as well as flavor.

“The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes.” by America's Test Kitchen
from The How Can It Be Gluten Free Cookbook: Revolutionary Techniques. Groundbreaking Recipes.
by America’s Test Kitchen
America’s Test Kitchen, 2014

This consists of fibre, B-vitamins, protein and fat, and is the most nutritional part of the rice.

“Poultry Production in Hot Climates” by Nuhad Joseph Daghir
from Poultry Production in Hot Climates
by Nuhad Joseph Daghir
CABI, 2008

It is common for contemporary Asian people to emphasize the use of white rice, for instance, over whole brown rice, despite the fact that Japanese folk healing advocates the use of brown rice, azuki beans, and miso for practically all diseases.

“The Way of Herbs” by Michael Tierra
from The Way of Herbs
by Michael Tierra
Pocket Books, 1998

More nutritious than any other type of rice, it is the only form that contains vitamin E. It has a nutty flavor and chewy texture.

“Prescription for Dietary Wellness: Using Foods to Heal” by Phyllis A. Balch CNC
from Prescription for Dietary Wellness: Using Foods to Heal
by Phyllis A. Balch CNC
Penguin Publishing Group, 2003

In Vata types, whole rice (brown) is excellent for constipation; it lowers cholesterol and tends to block development of kidney stones.

“Timeless Secrets of Health and Rejuvenation” by Andreas Moritz
from Timeless Secrets of Health and Rejuvenation
by Andreas Moritz
Ener-Chi Wellness Press, 2007

Whole “brown” rice is mainly popular as a “health food” in western countries.

“Edible Medicinal And Non-Medicinal Plants: Volume 5, Fruits” by T. K. Lim
from Edible Medicinal And Non-Medicinal Plants: Volume 5, Fruits
by T. K. Lim
Springer Netherlands, 2013

Studies have shown that cooking rice in eight volumes of water, the excess of which is then discarded, leads to loss of about one-third of the minerals and half of the vitamins.

“Chemistry and Technology of Cereals as Food and Feed” by Samuel A. Matz
from Chemistry and Technology of Cereals as Food and Feed
by Samuel A. Matz
Springer US, 1991

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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72 comments

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  • If I buy organic I need to know what companies are truly organic I suspect that some of the new companies are not telling the truth.

  • Great video! Never, never, never store tomatoes in the fridge. They will turn mealy and tasteless. Store apples in a bowl on the counter away from other vegetables and fruits; otherwise, their ethylene gas will cause all to spoil more quickly.

  • for Nr. 42: you don’t have te freeze herbs in an ice cube tray or with water, simply chop and put them in a tiny container. You can easily separate them with a tea spoon, or if you don’t mind, with your fingers, if you need a pinch of herbs

  • love these ideas thank you for sharing. it would have been better/easier for the viewer to remember all the tips if they were kept in groups. I.e all the info on bread talked about at once vs sprinkled throughout the video. Also “sell-by-dates” have absolutely nothing to do with when the item will spoil by. it is ONLY for stores ; its (as the name implies) the DATE that the store has to SELL that item.

  • You are wonderful, really! I’ve been trying to lead an eco-friendly life for a long time but the quarantine inspired me to take it to the next level. Your videos are really helpful and informative. Also, you seem to be such a kind person! All best for you xx

  • I love going to a supermarket and finding strawberries pase their “best before” because they’re always perfectly ripe then and taste the best ��

  • Thank you for speaking up for the guilt us disabled people carry for buying the chopped stuff! My mom would prefer to just go without and I’d rather she eat something healthy and recycle the plastic than let the guilt over the plastic get to her. She just doesn’t have the hand strength for chopping and peeling anymore

  • Amazing video! I’d add freezing slices of ripe bananas and making the most delicious ice cream in the blender within seconds! I couldn’t believe how creamy and sweet it turned out to be. Have a try!
    Thanks for your great work Immy!

  • Your channel is one of the best to lead a zero waste life. Can you please tell me whether the kitchen appliances such as food processors, blender are recyclable

  • I freeze whole tomatoes if I’m not going to use them all. When back out of the freezer, run them under warm water and the skin comes right off. Not particularly good for salad, but great for soups, stews, or chili. Grape tomatoes can be frozen for a couple of weeks. They are okay on salad if still half frozen. Try one.

  • I find that shredding store bought rotisserie chicken tastes better than using something like chicken breasts on fried rice. Just from my experience at least. �� And definitely add eggs!

  • I loved it! My only suggestion would be adding the spices before the lentils to ‘wake them up’ and then let the lentils cook in all of that flavour. Believe me, it’ll make it even tastier even if it has just two spices (:

  • Fantastic! Thanks for all these great tips. When I’m done meal prepping for the week, I’ll often have left over veggies that I didn’t completely use up, so I’ll usually make a quick tofu scramble or bean stir fry, then like you, individually portion out meals from that and freeze them, to eat on the weekend. It’s helped make having food on hand on the weekends a lot easier too!

  • May I add, share with a friend, family member, or neighbor! If you have extra ingredients or meals, share the love with someone who will enjoy and use it up! And if you buy something for the fiirst time and didnt like it, share that, too! Someone will like it!! ❤��❤

  • I have a “reverse” tip of n°52: if you see fruit growing on your neighbours’ trees that they are not bothered about picking, ask them kindly if they’d be happy to let you take it if they don’t want it. My neighbours had apple and plum trees that had been planted by people before them, and they had no interest in them, so they encouraged me to take what I wanted! Countless free plums and apples ������

  • It is better to stir fry your spices into the onions. It releases something in the spices. This is how they do it in India. I recommend it. Just some FYI.

  • Love this!! I have been using OLIO extensively as all the food on there (either from individuals or businesses) would have gone to waste otherwise:( and it’s FREE!!! I’m also using Plant Jammer and I absolutely love the recipes in there:) thanks so much for sharing all of this, lots of good tips in there!

  • Also you can put the steal bread in the microwave for a very short time (like 15 seconds) and it will become soft again! (Only works once tho!)

  • I love to buy organic but it is so expensive so many of what I have at home to cook a nice meal are from the clearance rack which saves me tons of money, I’m still alive and still buying past the due date or best by,I just post a video with some finds at the discount store that will last me for more meals, have a good day everyone!

  • It is quite easy to not waste food when you don’t have a lot of money but also some of these things aren’t possible without money. E.g. I only have a very small freezer and can hardly freeze more than 1.5 kg of Veggie and an ice cube tray and veggie boxes have way too much for me to consume.
    When I have really ripe lemons I squeeze them and freeze the juice in seperate ice cubes, that way you can defrost it in portions. I also grow herbs on my balcony which is just amazing. The dried bred and the end bits that I don’t enjoy go to my horse, she really enjoys the treat.
    I will try the spring onion one though!

  • My recent discovery: you can eat banana peel! I chop them up and put it in veggie burgers for a bit of sweetness but there’s also an recipe for chutney I found online. And one day I’ll get around to making vinegar but it seems a bit complicated for now.

  • These tips sounds really useful. So much interesting and thought-provoking infos and ideas. Thank you very much. And you’re a good presenter. It was a pleasure to hear through this.

  • I’ve just discovered your channel, and I already love it! No useless blabla, really good tips never seen on another channel or videos about zero waste! Love from France!

  • I don’t peel the courgettes or carrots when I’m using them and I also have the habit to eat potatos with the skin (I find them tastier that way). Usually I leave the skin of most vegetables, I really don’t mind. I peel slightly the stem of the broccoli so it can cook properly and it’s softer to eat it. Peels of lemons and other citruses, I usually add them to my tea or blend them with salt to season the food. If I don’t feel like eating the stem of the herb, I add it to the soup. When I cook rice I throw the whole clove of garlic with skin on, my grandma taught me that. I found a recipe for orange cake that uses the whole orange, so I have been doing that recipe ever since. Love the tips! ❤❤❤

  • Tip learnt from office work where there are always pastries kicking around. Microwave a stale pastry (doghnuts, croissants, yum yums, cookies whatever) for 5 to 10 seconds to give it some moisture and fluffines back.

  • I’ve been checking the Riverford food, and half of their vegs and fruits are not local, but from Spain, Italy, France and others… I am new in the sustainability world, and after doing a little bit of research it seems that there is no place where all the vegs and fruits are 100% local, not even close. Am I right? Or is there something I am missing? Can somebody help? Thank you a lot.

  • This is awesome! Something I do is keep my receipt from the grocery store and pin it to the fridge with a magnet. I then cross things off as I eat them. Helps me remember what I have so I don’t let things go bad. It’s also useful because I live with a lot of roommates, so it’s hard to see what’s mine in our crowded fridge if I don’t have a list.

  • I used the idea of making refrigerator pickles. There was a sale on cucumbers so for $2 I was able to make 3 pints of delicious pickles! It was so easy to make! What a great snack or side dish!
    Now I’m going to try pickling other veggies this season. Thanks!

  • Another one for the lemon, have a go at trying to eat the inside pulpy stuff and using the peel to clean your hands after a greasy meal. Arab style. I feel like it’s not for everyone, I have been eating lemons raw my entire life, and so have my family members. But, after you squeeze out all the juice find a corner that you can separate the lemon itself from the peel (lemons look like oranges when peeled) take it out and eat it, then clean your hand with the peel. Then compost the peel or chop it up and add it to your dishwashing liquid. Later you can take out the lemon peels when needed from the dishwashing soup, de-grease your stove top for a good cleaning, rinse it off (from soap and grease) and throw it in the compost.

  • Since you weightlift, you may want to check out a very recent video by avantgardevegan….he used to weightlift, and just did a whole vegan food prepping video.

  • I’m a student and I meal prep. I’ve found it hard to make my meals 100% plastic free, so I appreciate your videos as they give me plastic free ideas for this upcoming sesmester.:)

  • I like to use my broccoli stems for stir-fries. It gives an extra crunch:) Also for anyone feeling “lazy” or is simply short on time, you can use nut butters to blend with water to make a quick nut milk without the plastic.

  • this was beautiful, thank you so much �� I just saw a video the other day, you can also dehydrate your veggie/fruitpulp and use it as a plant based meatsubsitute. If you don’t use all of it, just store it in an airtight jar.

  • We make saag and add broccoli to it and we use the stems along with the crown, i think the stems give out more flavor than the crown, same with mustard greens too. I would however leave the vegetable scrap alone though.

  • Be careful when using broccoli and asparagus to make vegetable broth as they can tend to overpower the flavors of the other vegetables.

  • if i get to much. I share with my neighbors. I like buying single bananas or of bunches. I buy dented cans. and I like sales, and stock on what I need. I recycle and I’m trying my best. I have produce bags, and metal straw’s, I make my own laundry soap or I use soap nut berries. I have a reusable bags I take with me.

  • This much info is a lot to take in, but I’m glad that I have to pause the video to take notes rather than have small amounts of often useless info dragged on. If I were you, I’d probably slow the speed of the video down juuust a little to allow viewers to better process what’s being said (mind, I typically watch informational YT videos on 1.25 speed)

  • I add my veggie/fruit scraps to my dogs homemade vegan food and they love it. Of course keeping in mind the veggie and fruits that are not good for dogs i.e. Avocados, Onion, Garlic, Grapes

  • thankyou for pointing out ACSESSABILITY, and the issues that arise when trying to be low waste/ sustainable. I strive to be as sustainable as possible but being disabled it is so difficult and frustrating! thankyou!

  • I use lemon juice when making homemade strawberry jam. I cut the lemon in half and squeeze out the juice required for the recipe. When I’m done with the lemon I place it in a bowl with a small amount of water. I then place it in the microwave for 5 minutes on high. I take a damp cloth and wipe the microwave clean. Works like a charm. Then dump the lemon in liquid into the garbage disposal and grind it up to clean and deodorize.

  • When you order Asian food in the U.S., you get a lot of soy sauce packets…I don’t throw them away anymore. I used them in a pickling recipe of 1:1:1(soy sauce, sugar, vinegar). I usually have a small jar of it started. Then I throw scraps of chili pepper, garlic & onion. My kids like it with steak. It also pairs well when the kids make their version of Vietnamese rolls. I get them to eat a “salad” without much effort.

  • Hi, thank you for your very useful tips.
    It’s not only food for thought, but so many will be put into practice��
    Just a thought, but if you could speak slightly slower, I feel it would be a easier to assimilate this valuable information.
    Just discovered your channel. Thank you

  • I’ve been working in bars for almost 10y and can tell you you can use aquafaba as a substitute for egg white in cocktails if you want to make yours at home!! It acts the same way, making the cocktail smooth (getting rid of the harshness of the spirit) and makes the foam ✌️✌️✌️

  • You can use orange and citrus skins in natural kitchen spray. Just soak in vinegar for a few days.
    Baby beetroot leaves are yum in salad too.
    I freeze my ginger and grate it straight into foods. I don’t even peel it.

  • My food waste hack? Toby and Freckles don’t care that you think the carrots are too wilted or the banana is too brown. As long as it’s dog safe, give your no-longer-appealing-to-humans produce to your pups.

  • Do you take a B12 or vitamin D2 supplement?
    These are the two vitamins that you can’t get from non fortified plant based foods. And I’ve heard that during the winter in the UK, the sun isn’t the best for getting vitamin D.
    I recommend you try monitoring you micronutrient intake on chronometer (at least everyonce in a while) to see what you might be missing out on.

  • one snack i love is to bake a banana until dark brown, then slice it in half (not all the way), open the cutting, and sprinkle some cinnamon on top:))

  • Lets not forget, the real essence of cooking a fried rice is to make it simple. Something you can make with left around rice and garlic cloves. You know, the Asian way!

  • Yeaaah super video:D I like meal prepping but sometimes I just get bored on making a list, then buying, then cooking and eating the same meals all the week long… So I’m a bit like you I don’t meal prep anything I think it’s a good way of still enjoying what we eat and avoiding being in a rush every evening ^^

  • You can also freeze over ripe bananas and defrost them if you decide to make banana bread. In order to make my herbs, mostly cilantro and mint, last longer, i wash them and then take a large sheet of paper towel, it should be layered, place the herbs in between the layers of bounty and these herbs will last for a longer time.

  • For freshening up your sink area take a used lemon or a slightly soft orange which you are going to throw away anyway, put it in your sink garbage disposal and blend it. Your kitchen will smell fresh and citrusy.

  • I guess in England it’s different but in here you need a lot of approvals from the city to grow stuff in a “communal garden”. If it’s a private area it depends you can’t grow trees and stuff like that. (Well you can but it’s illegal and they can ruin it:/).

  • major myth world over is throwing skin of garlic, ginger and onion and these have 50% of the original nutrients of the item. garlic and ginger skin can be grinded along while onion skin can be make into stew.

  • Giant companies actually impact the environment way more than individuals. Ofc we should all do our part, but blaming households more than giant companies takes away their responsibility.

  • I just found an app called Plant Jammer that creates recipes based on what you have in your pantry. That’s always the hard part for me. I buy one thing for a recipe and have a hard time figuring out what to do with the rest. The app also helps you learn how to balance flavors so you can get better at improvising meals. Highly recommend

  • Although I don’t agree that we the consumer are the most abusers of the environment, manufacturers are the leaders of waste packaging that can’t be recycled. Consumers are the hostages of the waste train.
    Some good ideas, I especially like freezing the lemon.

  • My mom just plants most scraps in the garden and doesn’t even take any special care of it. We have a lot of trees, and even if they don’t grow, these things help the soil so much.

  • Your tips are really helpful! Thanks to you, I think I am becoming more responsible and a better human!! Really really like your ideas and your personnality! Greetings from France:)

  • I give you 1 more tip good for all rot vegise if you know they vill go bad befor you have time to eat them peel or prepp to your way of eating put dem in pot with cold wather and take dem to a boil. take them of plate and cool down put dem in porsen bag and frees then they kvikk and easy to juse leater

  • I can’t believe I wasn’t aware of reusing your food scraps I didn’t know it was a thing because everyone else I’ve seen cook just throws it out for the most part unless they’re making something else that day that could use the scraps

  • Hello���� i love your videos! Im not sure if u have a video on your channel on how you started your journey and what inspired you to do so. If so, can you kindly link it plz? Thankss

  • You can dry your banana peels and powder them. After this you can use it for your garden. What you don’t use, has a long shelf life as it is dried

  • It’s ridiculous that people think “ugly” produce goes to waste. You think the bottle of apple juice you buy in the store was made from the most beautiful apples??! How do you think the cut frozen veggies looked before they were packaged?? The world is dumb

  • banana peels is giod for your skin amd health, you can use it for making a cake and other
    so for making a cake, first soak the banana peels with water and lime betel for about 30 minutes and then wash it with clean water, blender the banana peels with a little bit of olive oil (more if its too thick) and then mix it with your cake recipe, I’ve tried and the cake taste so good and you won’t taste the banana peels at all

  • Thank you for such a wonderful video!! in America, about 41 million of us are food insecure yet 40% of all food goes to landfill. (source: feeding America nonprofit)

    You definitely address what we can all do on an individual level. A lot of that waste is from the industrial part of the equation where they deem the food too unattractive go to the supermarket but usually I just buy the ugly ones. if enough of us buy the ugly ones or are concerned for the “ugly” food, they’ll get the message. Thanks again for a great video that offers solutions.

  • wow ACTUAL TIPS. I have watched like 5 of these types of videos and they have only 3 actual pieces of advice over 20 minutes and just filler footage.

  • What website do you use for the food delivery boxes? I’m trying to find one that is Zero waste. One of the websites I’ve checked out sends some of their items in plastic. Thanks for taking the time to read this.:)

  • I recently started using my citrus peels to make candies! Super easy and only takes about an hour or so. I have a small jar of candied lemon peels. They’re great for garnishing or freshening up your mouth after a meal. Next I wanna try oranges and dip them in some chocolate. mmmm

  • Left over apple peels can be used with rotten apple to make vinger,by simply putting them in a jat with a led on and you can keep adding more and more to it.

  • When leafy greens start wilting I make Ramen & throw them in so it’s not just noodles and broth (and I make my own seasoning mix).

  • It’s a common misconception but fun fact organic produce uses pesticides as well. Pesticides and herbicides come in level of strength and dangers, meaning sometimes a pesticide used on an organic crop might be more harmful in its concentrate form. And yes, sometimes conventional agriculture will use a more harmful pesticide than organic. But here’s the best part, used properly, as 99.9% of growers do, pesticides and herbs sides are not harmful to you at all! Because of natural chemical breakdown and runoff the herbicides and pesticides have served their purpose and are long gone by the time the consumer gets to it! That said, you should definitely always wash your produce since there could be dirt or debris on it which is just not very appetizing!

  • Love the date balls. I think it’s great that you could make them from the almonds or oats or any other leftovers from nondairy milk!