“Cultivating the art of a well lived life…naturally"

The Picky Eater's Beef Fried Rice


By Shannon Keirnan

It's not always easy to get everyone to eat healthy at my house. Generally, the highest compliment I can get for a meal around here is "it tastes okay."

Glowing recommendation.

I can experiment with recipes all I want, stuff mushrooms or grill eggplant until my heart's content... I just don't count on anyone else sharing the results with me.

Luckily, once in a while I hit the mark. My beef fried rice apparently tastes "okay" enough for everyone to go back for seconds. They don't need to know it's gluten free, organic, and a sneaky way of putting all of my favorite vegetables into one place.

It's also a recipe that can be easily adjusted for other picky eaters; substitutions are quick, simple, and varied in this dish, and measurements are only a suggestion. Go wild and make it yours!

Ingredients (portioned to feed 2-3 people)

2 cups dry long-grain rice (I prefer brown)

About 1 lb of grass-fed beef sizzler steak (or two large, thin steaks), cubed

1 onion, cut julienne

1/4 cup green onion or leek, chopped

3-4 cloves garlic, minced

1/3 cup frozen peas

1 carrot, peeled and grated

1 head broccoli, chopped into florets

2-3 eggs

1 Tbsp. ground flax

Dash coarse pepper

Dash cayenne pepper

Dash ground ginger

Gluten-free low sodium soy sauce

A rich, good-quality sesame oil


Cook the rice according to directions.

While the rice is cooking, sauté broccoli, carrots, onions, and garlic together in a splash of sesame oil, in a large skillet or a wok if available.

Brown beef in separate pan.

Add pepper, cayenne pepper, sesame seeds, ginger, and flax to the vegetables. Add peas and green onion, and cook to desired texture (about 15- 20 minutes, depending on the firmness you prefer).

When beef is browned, add to the vegetable wok. Use the hot beef pan to scramble your eggs in a dash of soy sauce, and add to the wok.

Scoop in your rice, and coat everything well with drizzled sesame oil (I love the taste, I can't get enough), and splash on enough soy sauce to moisten.

Toss the ingredients all together and cook evenly for about five minutes, or until the rice has a nice deep color and is saturated with the oil and soy sauce.