Healthy Fried Rice



Fried Rice is a classic comfort food – and I’m yet to meet a person who’s not partial to a sneaky serve every now and then. The problem is, the fried rice you’d typically pick up from your local take-out joint is loaded with sodium, saturated fat and doesn’t offer a whole lot of nutritional benefits. But fear not nourishers because our good friend Jessica Sepel of JS Health has been at it again and has whipped up this delicious and nutritious version, and with just a few simple ingredients you can turn the not-so-healthy traditional fried rice into a super food filled complete meal.


Two new studies just reported that including more wholegrains into your diet, like brown rice, can considerably lower your risk of heart disease, cancer and type 2 diabetes! Not to mention, kale and garlic are super high in Vitamin-C – helping to keep those pesky Winter colds away. Add an egg for extra protein or top with some organic grilled chicken or salmon – yum!


Healthy Fried Rice with Kale, Garlic & Chilli


Serves: 2




  • 1 cup brown rice, uncooked
  • 1/2 onion, chopped
  • 2 garlic cloves, crushed
  • 3 cups kale, finely chopped
  • 2 tbsp tamari
  • 2 tbsp vegetable/coconut oil
  • 1-2 organic, free range eggs (optional)
  • Chilli flakes (optional)




  1. Cook the brown rice according to instructions, set aside.
  2. Heat the oil in a large saucepan over medium-low heat. Add the onions, stirring until soft and translucent (4-5 minutes). Add garlic and sauté for a further 2-3 minutes. Add the kale and stir until wilted.
  3. Add the rice and cook for another two minutes, stirring.
  4. At this stage, you may choose to add 1-2 organic eggs. If so, crack two eggs into a separate bowl and then add to rice. Stirring the egg through the mixture until completely cooked.
  5. Add the tamari and cook for another minute. Divide into two bowls and serve.



  • Pre-cooked rice can be found in most supermarkets and makes for an even quicker meal!




Jessica is passionate about helping individuals embrace a healthier lifestyle through nutrition and believes food can heal all. Highly renowned for making healthy choices easy and sustainable, Jessica is committed rebuilding her clients relationship with their body.


Having completed a Bachelor of Health Science and Nutritional Medicine, Jessica’s policy to a healthy lifestyle is informed by a well-researched understanding of nutrition, and complemented by a passion to achieve physical and psychological balance.

To find out more about Jessica Sepel, visit her website, Instagram or Facebook

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