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Cutty’s Healthy Fried Rice

Theme….We’ll take a traditional local Hawaiian dish and substitute healthy, organic ingredients.


  • Brown Rice
  • Olive/Grape Seed Oil
  • Turkey Bacon/Turkey Sausage, chopped
  • Organic Eggs (whites only)
  • Carrots, chopped
  • Maui Onions, chopped
  • Garlic, minced
  • Ginger, minced
  • Salt & Pepper/Seasoning
  • Lettuce Leaves
  • Cilantro, chopped
  • Braggs Liquid Aminos, to taste

In a cooking pan, with grape seed oil, cook garlic, ginger, carrots, and bacon until soften.  Add the egg whites and keep mixing…then add the brown rice and season with salt and pepper.  Add the chopped Maui onions and a little Braggs liquid aminos for taste and a little cilantro for taste and color.

Serve with lettuce leaves.

Cutty’s Food Facts:

Brown Rice vs. White Rice

Environmentally friendly…less processing

Whole food/no processing….maintains essential oils

More easily digested

Still has bran…natural fiber…healthier cholesterol levels

USA rice Feds say synthetic nutrients added back into white rice with powder

White rice is mostly carbohydrates which break down into sugar

Turkey Bacon vs. Pork Bacon

Lower in saturated fat and less calories

Turkey is leaner than pork

Egg Whites

Fat & cholesterol free

Very low in calories

Very high in protein

Maui Onions

Grown year round in Kula, Maui region in rich volcanic soil, making them sweeter than other onions

The less cooked the better tasting

Second most important horticultural crop behind tomatoes

Onions are used in Chinese medicine for coughing, bacterial infections, breathing problems.

Stomach cancer rates are half regular rates for those who consume lots of onions.

Part of the lily family, like garlic, chives, leaks.

There are around 600 varieties of onions


Known as the “Miracle Food” Medical studies have proven it can:

Lower cholesterol

Prevent blood clots

Reduce blood pressure

Help prevent cancer

Protect against bacterial fungal infections

Grape Seed Oil vs. Olive Oil

Higher in vitamin E

Highest amount of good fat

Withstands higher heat than virgin olive oil

Olive oil is better the as a condiment or salad dressing ingredient

Braggs vs. Soy Sauce

A healthy alternative to soy and tamari sauce

No table salt or preservatives are added….lower in sodium

Liquid protein with 16 different amino acids…the building blocks of life
Humans produce 10 of the 20 found within protein; the rest must come from our food & supplements. 


Cutty’s Hawaiian Smoothie

Theme…we’ll make an all-natural energy drink from fresh, locally grown fruits.

Pineapple- Maui Gold
Soy Milk
Orange juice
Protein powder

Blend any combination of the above ingredients to make your favorite smoothie.

Cutty’s Food Facts:

High in electrolytes…a substance which helps conduct electricity of produce energy
Bananas are rich in potassium which regulates blood chemistry.
The fiber in bananas can help to lower cholesterol and easing constipation.
Bananas can help to sooth an upset stomach.

Maui Gold Pineapple:
Triple the vitamin C of any other pineapple
High in phytonutrients, cancer & disease-fighting enzymes
Effective in curing constipation or irregular bowel movement because it is rich in fiber.

Aids in digestion because it contains an enzyme called “papain”
Anti-inflammatory- Reduces muscle & joint aches & pains
Help prevents heart disease, throat disorders and skin disease
Papaya is a rich source of anti-oxidant nutrients such as beta-carotene.
Skin of unripe papayas good for jellyfish & open wounds
Natural sugars are a form of pre-digested food which boost energy