Vegetable Fried Rice

2 to 3 cups cooked Organic White Jasmine or Basmati Rice.  This may be cooked ahead of time and even kept in the fridge.  Substituting brown rice is NOT a healthier option.  Brown rice has phytic acid and is hard to digest.

2 to 2.5  cups of very finely chopped vegetables.  I use baby bok choy, scallions, carrots, peas, bell peppers and zucchini.

1 to 1.25 pounds of chicken.  You can also use bacon or shrimp or turkey.  I use chicken tenders, but you can also use any already cooked leftover meat, just chop it up.

2 eggs scrambled, cooked and chopped.  You can do this ahead of time, scramble separately, or wait and do it in the pan with all the ingredients

Coconut oil 1.5 tsp

finely ground ginger 1/2 tsp

sea salt (1.25 tsp)

fresh ground pepper (1/4 tsp)

Fresh minced garlic…I like a lot so I use 4 to 5 cloves.

Organic Tamari (do not use regular soy sauce). 1 TBSP

Cast Iron, Stainless Steel Wok, extra large cast iron or stainless steel skillet.


Begin with cooking your vegetables partially in the pan with coconut oil and garlic.   Make sure you coat the sides of your pan with oil.  If you are using precooked meat add it to the pan with the rice, ginger, salt and pepper.  Turn heat on medium high and toss  the ingredients so they don’t stick.  Add tamari to your taste.  I add just enough to turn the rice slightly darker (around 1 tbsp).


You can use your leftover meats and vegetables to make the rice.


  1.  Vegetables and egg only
  2.  Cook chicken or shrimp in wok then add other ingredients
  3.  Grill Chicken or shrimp separately and add on top
  4. Use precooked bacon or leftover steak and mix 


Karen Redmond received her undergraduate degree from Michigan State University and a Masters Degree of Science in Health and Fitness Promotion from Marymount University. She has been working in the health and fitness field for 20 years. She is a Master CHEK Practitioner and Holistic Health and Lifestyle Coach. Currently she is studying with Guy Voyer, D.O. studying Osteopathy in the Soma Training and Soma Therapy and ELDOA Programs. Karen is the owner of North Shore Smart Bodies located in Northbrook, Illinois. Specializing in corrective exercise, holistic lifestyle and nutrition coaching, she sees a wide range of clients including those with orthopedic injuries and back pain. Karen enjoys working with runners and endurance athletes of all levels and all distances. She does blood lactate threshold testing, gait analysis and a musculoskeletal evaluation on all clients. Karen then develops a customized program with myofascial stretching, ELDOAS, stability and strength training. She also works with pre/post natal clients, golfers and other athletes. Karen is a competitive runner and enjoys racing distances from 5k to half marathons.

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