all about color - fried rice and other good for you essentials

One trend that seems to be consistent in all good and good for you food is the presence of color. You see red tomatoes, orange carrots, yellow peppers, purple radicchio, golden beets, and a myriad of other flavorful accouterments intermingled with leafy greens, beige quinoa, bright orange sweet potatoes. Whenever you are putting something good in your body it's healthful benefits seem to be recognizable in the colorful display your food shows. I often use this rule when putting together a dish; if I am uncertain or it just doesn't quite look "pretty enough" I start to think of what color, what nutrient, what garnish is needed to finish my creation. 

Do you have soy-balsamic glazed chicken in front of you? maybe it needs a few scallions or a sprinkle of sesame seed on top. Did you make creamy butternut squash soup? maybe it could you a few Gorgonzola crumbles and a sprig of fresh sage. How about a quick salad you put together on the fly for lunch? It's got leafy greens, tomato, carrots, red onion... maybe add in a scoop of sunflower seeds.

Those are just a few examples, really the possibilities are endless. So try it out! add color, add flavor, mix it up and get creative and see what kinds of fabulous you come up with. Feel free to comment and let me know what ways you find to add color to your favorite meals, and best wishes in your culinary creations.

Healthful Fried Rice (Serves 2)

Ingredients:

• 1 tbls olive oil
• 1 large carrot, cut into 1/2" pieces
• 1/4 large red onion
• 1 bunch green beans, cut into 1/2" 
• 2 cups cooked brown rice
• 1 egg
• 1-2 oz cheddar, shredded
• salt and pepper to season

Directions:

1. Heat oil in medium saucepan over med-high heat. Add carrot, onion, and green beans and saute 4-5 minutes.
2. When vegetables are sauteed and still slightly crisp, add the brown rice and mix into vegetables until the rice is heated through.
3. After rice is heated through, crack the egg over the the top of the mixture and immediately stir to combine. The egg will integrate throughout the rice and vegetables as you stir; you should not have any big pieces of egg in the pan.
4. Season with salt and pepper and sprinkle the cheese over the top. Cover the pan for 1-2 minutes while the heat from the pan melts the cheese; when the cheese is fully melted, serve hot and enjoy!