This isn’t your ordinary fried rice dish! This recipe transforms broccoli florets into a rice-like texture, combining it with nutritious vegetables, oils, and herbs. A quick dish like this can be the meal’s main focus or a flavourful side dish. Either way it is packed with anti-inflammatory foods important for keeping our bodies healthy.
Mushrooms have been used in medicine for centuries. More recently, research into to the compounds contained in mushrooms are revealing their anti-inflammatory properties. Mushrooms contain a number of metabolites, including polysaccharides, terpenoids, peptides, and phenolics, which exhibit anti-inflammatory properties. It is believed that these metabolites reduce the number of messengers in our body that initiate an inflammatory response. (1)
Broccoli is a nutrient-rich vegetable, which also helps our body reduce inflammation. Sulforaphane is one compound within broccoli that is responsible for its anti-inflammatory properties. Research has shown that this compound limits the production of molecules important in the pathway that drives inflammation. (2)
This recipe uses avocado oil to prepare the vegetables. Avocados have recently become known as a superfood, in part, due to their anti-inflammatory properties. Avocados have been shown to modulate the human inflammatory response by blocking activation of key molecules in this process. (3) Additionally, avocados have high levels of carotenoids, a group of pigment molecules, which research shows are reduce inflammation and lower cancer risk. (4)
Lastly, garlic is a widespread favourite spice, adding wonderful flavours and aromas to dishes. Garlic is also associated with reduced inflammation! Research demonstrated that individuals who took garlic supplements showed significantly lower levels of inflammations markers in their blood. (5)
- Elsayed, E., Enshasy, H., Wadaan, M., & Aziz, R. (2014). Mushrooms: A potential Natural Source of Anti-Inflammatory Compounds for Medical Applications. Mediators of Inflammation, 2014. doi: 10.1155/2014/805841
- Hwang, J., & Lim, S. (2014). Antioxidant and Anti-inflammatory Activities of Broccoli Florets in LPS-stimulated RAW 264.7 Cells. Preventative Nutrition and Food Science, 19(2), 89-97. doi: 10.3746/pnf.2014.19.2.089
- Donnarumma, G., Paoletti, I., Buommino, E., Fusco, A., Baudouin, C., Msika, P., … & Baroni, A. (2011). AV119, a natural sugar from avocado gratissima, modulates the LPS-induced proinflammatory response in human keratinocytes. Inflammation, 34(6), 568-575. doi: 10.1007/s10753-010-9264-6.
- Key, T., Appleby, P., Travis, R., Albanes, D., Alberg, A., Barricarte, A., … & Allen, N. (2015). American Journal of Clinical Nutrition. 102(5), 1142-1157. doi: 10.3945/ajcn.115.114306
- Mirzavandi, F., Mollahosseini, M., Salehi-Abargouei, A., Makiabadi, E., & Mozaffari-Khosravi, H. (2020). Eeffects of garlic supplementation on serum inflammatory markers: A systematic review and meta-analysis of randomized controlled trials. Diabetes and Metabolic Syndrome, 14(5), 1153-1161. doi: 10.1016/j.dsx.2020.06.031
Broccoli & Mushroom Fried Rice
- 2 cups Broccoli chopped into small florets
- 1 tbsp Avacado Oil
- 2 cups Mushrooms sliced
- ½ Garlic clove, minced
- 1 tbsp Coconut Aminos
- ¼ cup Almonds slivered
- 1 tbsp Onion Powder
- 1 tsp Sea Salt
- 3 stalks Green Onion chopped
- ¼ cup Cilantro chopped
- Add broccoli florets to the bowl of a food processor and pulse with the S-blade until the pieces of broccoli are similar to the size of rice.
- Over medium heat, in a large pan, warm avocado oil. Once the oil is warmed, add in the broccoli, mushrooms and garlic. Cook for 10 minutes, stirring frequently.
- Once the ingredients are fork tender, add in the coconut aminos, almonds, onion powder and sea salt. Continue cooking for approximately 3 minutes, stirring frequently. Remove from heat.
- Garnish with green onions and cilantro. Divide onto plates, then enjoy!