Over the Rainbow Stir Fry


Look deep in to nature. And then you will understand everything better”Albert Einstein


A simple but deliciously easy recipe that is perfect for carb loading whilst containing tons of healthy fruit and vegetables all the same.

This dish is a superb meal for Carbing up before an event or competition and a great alternative one at that that does not need to include pasta.

It includes tons of your five a day vegetables whilst also being very carb rich due to the Rice. Of utmost importance is the fact that Rice is a low GI food and low sugar, therefore it enables athletes to perform at a higher level for longer.

Did you know that Fruit and Vegetables play a very important role in the development of muscle growth and strong, fit muscles.

This stir fry contains Onion, Mushrooms, Celery, Tomatoes, Pepper, Broccoli all of your 5 a day in one sitting.

Tomatoes play ten vital roles in the health of our bodies but are especially vital in the fact that they provide us with vital anti-oxidants and improve our vision and healthy skin and bones. However, along with Broccoli, they are also a cancer fighting food.

Not only is Broccoli anti cancer and helps reduce its risk but it also contains tons of Vitamin B, whilst the Mushrooms contain Vitamin D. Broccoli is also vital for maintaining a healthy heart.


Wholemeal Rice ( 362 Calories, 69.4g Carbs, 3.4g Fat, 10.4g Protein)

1 Garlic Clove chopped ( 3 Calories, 0g Fat, 0.9g Carbs, 0.2g Protein)

1 Onion, chopped

1 Red Pepper, sliced ( 39 Calories, 0g Fat, 6.1g Carbs, 1.1g Protein)

4 large mushrooms, sliced ( 116 Calories, 0g Fat, 20g Carbs, 8g Protein)

Handful of Broccoli Florets (48 Calories, 6g Carbs, 1g Fat, 5g Protein)

Ready prepared Teriyaki and Ginger Sauce (76 Calories, 15g Carbs, 1g Fat, 0g Protein)


1) Cook the rice according to instructions.

2) Whilst the rice is cooking, fry the chopped Onion in some butter until softened and browning. Then add the Celery, Mushrooms and Pepper and fry until softened.

3) Add the Pepper and Tomatoes and continue cooking for a few moments.

4) Add the Teriyaki and Ginger Sauce and mix in with the vegetables.

5) Spoon the rice on to a plate/bowl and top with the stir fried vegetables and sauce.

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