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This delicious fried rice originates from the city of Yangzhou, China during the Sui Dynasty (589–618 CE), although the stir-frying technique did not become popular until the late Ming dynasty (1368–1644 CE) [i, ii]. Also known as Yangchow fried rice, this dish combines starch (traditionally Chinese white rice, here substituted with brown rice for higher fiber content), vegetables (here carrots, onion, corn kernels, green peas, and green onion), protein (here egg and shrimp), and oil (traditionally corn or peanut oil, here substituted with olive oil for higher antioxidant and lower saturated fatty acid contents). A staple in Chinese cuisine, this easy-to-prepare shrimp fried brown rice is a great way to incorporate more vegetables and whole grains into your diet!

Ingredient Highlights

This recipe uses mostly natural, minimally processed ingredients including:

Carrots: Carrots are a good source of dietary fiber, vitamin A, vitamin C, vitamin K, and antioxidants including lutein and zeaxanthin. Vitamin A is essential for vision, vitamin C is a potent antioxidant that helps counter the formation of free radicals that lead to tissue damage, and lutein and zeaxanthin help protect eyes from harmful high-energy light waves such as UV rays in sunlight [iii].

Onions: Onions are a good source of several vitamins, minerals, and antioxidants. In particular, quercetin, a flavonoid, is a potent antioxidant and anti-inflammatory agent and assists with vitamin E production. Every onion has antioxidants, but red and yellow onions have more than the white ones [iv]. The prebiotic fiber in onions feeds gut bacteria (probiotics) to help with gastrointestinal digestion and support a healthy microbiome.

Green peas: Green peas are a good source of dietary fiber and plant-based protein. They also contain many B vitamins, vitamin C, vitamin K, iron, and anti-inflammatory agents [v]

Green onions: Green onions are a good source of dietary fiber, folate, vitamin C, antioxidants including flavonoids and polyphenols, and antifungal agents including allicin. In particular, allicin may help reduce the risk for certain cancers and lower blood sugar, cholesterol and blood pressure. However, current evidence is inconclusive [vi].

Eggs: Eggs are a good source of high-quality protein, vitamin A, vitamin B2, vitamin B12, vitamin D, iodine, selenium, choline, and more. One egg contains 6 grams of protein with all nine essential amino acids [vii]

Shrimp: Shrimp is a good source of high-quality protein, vitamin B12, iodine, selenium, phosphorus, antioxidant astaxanthin, and omega-3 fatty acids. Omega-3 fatty acids are essential fats that boost immunity, reduce inflammation, and lower the risk of various chronic diseases including CVD and rheumatoid arthritis [viii]

Brown rice: Brown rice is a good source of dietary fiber, B vitamins, iron, minerals, and antioxidants including flavonoids and polyphenols. In particular, brown rice is a high-fiber “whole grain” and has a lower glycemic index than white rice, meaning that it elevates blood sugar to a lesser extent, due to its retainment of husk, bran, and germ [ix].

Olive oil: Olive oil is a good source of monounsaturated fatty acids (i.e. oleic acid), vitamin E, vitamin K, and antioxidants including polyphenols, phytosterols and terpenic acid. In particular, oleic acid helps reduce inflammation and lower blood cholesterol, blood pressure, and risk of various chronic diseases including CVD [x].

Recipe

Chinese Shrimp Fried Brown Rice

Serves: 6

Ingredients

  • 3 carrots, medium
  • 2 onions, large
  • 4 green onions, fresh, medium
  • 1 ½ cups corn kernels, fresh
  • 1 ½ cups green peas, fresh
  • 8 eggs, large, raw
  • 30 shrimps, medium (approximately 1 pound)
  • 2 1/2 cups brown rice, dry
  • 4 Tbsp olive oil
  • 2 Tbsp soy sauce
  • 1 Tbsp oyster sauce
  • 1 tsp ground black pepper

Instructions

  1. Dice the carrots, onions, and green onions. Prepare 1.5 cups of fresh corn kernels and 1.5 cups of green peas. Crack and beat the eggs. Peel and devein the shrimp.
  2. Rinse the brown rice under cold water for 30 seconds. Drain. Soak in 5 cups of water for 10 minutes. Cook over high heat to bring the water to a boil. Reduce the heat to low, and cover and simmer for 30 minutes until all liquid is absorbed.
  3. In a cooking pan, add olive oil and rapidly swirl in small circles around the pan. Add the eggs.
  4. Add the carrots, onions, corn kernels, green peas, shrimp, and cooked brown rice to the cooking pan.
  5. Add soy sauce, oyster sauce, black pepper, and green onion to the cooking pan. Stir-fry until completely mixed.

Notes:

  • This recipe is very flexible and any protein or vegetables can be used depending on your preferences. Frozen vegetables may also be used.  
  • You may substitute brown rice with konjac rice or cauli-rice if you are looking for a lower calorie or lower carbohydrate version.
  • Substitute soy sauce and oyster sauce with reduced-sodium versions or reduce the quantity for those with high blood pressure or other conditions requiring salt reduction. Use coconut aminos to make this recipe gluten-free and soy-free.
  • To save time, you can use pre-cooked rice or microwave rice pouches. 

References:

[i] Chinese Fried Rice. ifoodtv.

[ii] Young, G. (2010). Stir-Frying to the sky’s edge: The ultimate guide to mastery, with authentic recipes and stories. Simon and Schuster, 49, ISBN 9781416580577.

[iii] Nelson, A. (2020). Carrots. WebMD.

[iv] Mikstas, C. (2021). Health benefits of onions. WebMD.

[v] Sachdev, P. (2022). Health benefits of peas. WebMD.

[vi] Zelman, KM. (2022). Scallions. WebMD.

[vii] Juber, M. (2022). Health benefits of eggs. WebMD.

[viii] Blair, W. (2021). Health benefits of shrimp. WebMD.

[ix] Brown rice vs. white rice: Which is better for you? Healthline.

[x] Zelman, KM. (2022). Health benefits of olive oil. WebMD.

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Susan started Savor Health after losing a close friend to a brain tumor and, through that experience, becoming aware of the significant unmet nutritional needs of people with cancer.  Struck by the fact that her friend was told “nutrition doesn’t matter” and “eat whatever you want,” Susan read the evidence-based literature on the subject, interviewed oncologists, oncology nurses and oncology dietitians, as well as patients and caregivers, and found that, in fact, nutrition does matter in oncology. Armed with solid scientific evidence supporting the clinical and quality of life benefits of proper nutrition, Susan left Wall Street and created Savor Health, an AI-based provider of personalized and clinically appropriate nutrition solutions for cancer patients, their caregivers and health enterprises. Susan brings to Savor Health over 25 years of industry experience in healthcare and business as well as expertise in strategy, finance and management.

Susan is an outspoken and tireless advocate for cancer patients receiving proper nutrition and nutrition support before, during and after treatment. She strongly believes that the U. S. healthcare system requires new innovation to transform it into a more holistic and integrated system of care whereby multiple disciplines coordinate care together for the benefit of the whole patient. As part of this, her goal is for nutrition to be an integral component of such an integrated cancer care delivery system.  Susan’s commitment to the field of oncology extends beyond Savor Health to volunteer work at Memorial Sloan Kettering Cancer Center in pediatrics and as a runner for Fred’s Team to raise money for research at Memorial Sloan Kettering. Susan participated in the Cancer Moonshot in June of 2016 where she was a breakout session group “igniter” tasked with starting and leading discussion. Susan’s first book, the Meals to Heal Cancer Cookbook, was published in March 2016.

In addition to her role as CEO of Savor Health, Susan speaks nationally about the importance of ensuring proper nutrition in the cancer patient and on topics including leadership and startups. She has been a speaker at the Harvard Medical School’s Career Advancement and Leadership Skills for Women in Healthcare, ESMO World Congress on GI Cancer, BioPharm America, AARP Live @50+, Lake Nona Impact Forum, and IIR ePharma Summit.

Prior to starting Savor Health, Susan had a successful career on Wall Street as a healthcare services investment banker working at prestigious firms including Donaldson, Lufkin & Jenrette, Wasserstein Perella and Robertson Stephens. Susan earned a B.A. from Duke University and M.B.A. from the University of Virginia’s Darden Graduate School of Business.

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Marissa Buchan is a registered dietitian, with advanced practice certifications in Oncology Nutrition (CSO) and Clinical Research (CCRP). She received her Bachelor’s degree in Psychology from Duke University, and Master’s of Science degree in Clinical Nutrition from New York University. Marissa worked for 10 years at Memorial Sloan Kettering Cancer Center in both the clinical research and nutrition departments.  In addition to counseling patients before, during, and after cancer therapy, she spearheaded nutrition-research efforts for the bone marrow transplant service. She has co-authored over 20 articles and has a particular interest in the role of nutrition on the intestinal microbiota and its impact on patient outcomes. When Marissa’s not wearing her lab coat, she’s in her apron whipping up healthy and delicious recipes that you can find on her blog, Get Off Your Tush and Cook.

Marissa is Chief Operating Officer of Savor Health where she leads operations working with the technology, clinical, and business development teams and management. Prior to assuming the role of COO in March 2020, Marissa was Vice President, Clinical Research and Operations at Savor Health where she worked closely with Savor Health’s Chief Medical Advisor, Scientific Advisory Board, and Clinical Operations Team to evaluate, design and conduct clinical research.  She also counsels patients on oncology nutrition issues and contributes to the Company website’s clinical content.

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Dr. DeFrance has a unique background including clinical interventional cardiologist, chief medical officer, educator, outcomes researcher and entrepreneur. He has expertise in Lifestyle medicine in which he was board certified in 2020 and is highly interested in the prevention and reversal of chronic disease. Dr. DeFrance also has expertise in appropriate utilization of technology in medicine, healthcare economics, value-based metrics, and educational design and delivery. He worked as Chief Medical Officer for HealthHelp, one of the largest specialty benefit managers in the US, and led large teams of healthcare professionals in writing evidence based appropriate care guidelines and rule sets which improve the quality and safety of medicine for over 20 million people in the US while also creating sustained savings in healthcare. He has also designed clinical decision support systems that are currently in use helping to improve patient care.

In 2018 Dr. DeFrance founded MedMentor Education, a company that provides state of the art CME content using the latest in eLearning science and online delivery platforms. Dr. DeFrance is also the founder and President of Digimedica, a consulting and educational design and delivery company for healthcare professionals, hospitals, and universities. He is passionate about creating systems to optimize knowledge transfer and has won numerous awards for teaching excellence during his career. He is an expert in cardiovascular CT imaging and has taught more than 3,000 physicians how to perform and interpret cardiac CT nationally and internationally and has lectured extensively on this subject.

Dr. DeFrance has a stellar reputation in the medical field and continues work to improve the quality and safety of patient care in the US.

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Alyson is a registered nurse and is certified in oncology nursing (OCN) through the Oncology Nursing Society (ONS). She also has her certification as an ONS Biotherapy and Chemotherapy Provider. Alyson studied nursing at Thomas Jefferson University where she obtained her Bachelor’s of Science in Nursing (BSN). Since starting her nursing career in 2004, Alyson has had a strong dedication and commitment to oncology patients. She has worked inpatient specializing in Bone Marrow and Peripheral Blood Stem Cell Transplantation. Alyson currently works in outpatient oncology at the North Shore-LIJ Monter Cancer Center. Alyson is part of the clinical team at Savor Health where she counsels patients on oncology and oncology nutrition issues and contributes to website and other Savor Health content.

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Chelsey is a Registered Dietitian and Board Certified Specialist in Oncology nutrition (CSO). She completed her Dietetic Internship at Northwell Health, received her BS in Dietetics at the University of Wisconsin-Madison, and her MS in Nutrition at Stony Brook University’s School of Medicine. Chelsey works as an outpatient dietitian at Mount Sinai covering all of the downtown cancer services at Mount Sinai Beth Israel and Philips Ambulatory Care Center. Chelsey works with patients and families before, during and after treatment to optimize their nutrition through dietary counseling and support. Chelsey has experience counseling clients with a variety of diagnoses including breast cancer, lung cancer, prostate cancer, head & neck cancer, and more. Chelsey also enjoys sharing nutrition knowledge with her peers by running a monthly Employee Wellness program that showcases healthy topics, recipes and food demos.

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Michelle is a Registered Dietitian specializing in oncology. She works as a clinical dietitian at an ambulatory cancer center in New York City and is a consultant for Savor Health. She is passionate about educating oncology patients on the importance of nutrition during their fight against cancer and helping them to optimize their nutrition through all phases of treatment. Michelle received her Bachelor of Science degree in dietetics from the University of Wisconsin-Madison and her Master of Science degree in Clinical Nutrition from New York University.

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Denise Sievering is a Registered Dietitian who is board certified in Oncology Nutrition as well as Nutrition Support. A fluent Spanish speaker, Denise joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Denise holds a Bachelor of Science degree from Rutgers University, and completed her internship at New York Presbyterian Hospital (NYP). Denise started her career as a registered dietitian at NYP-Columbia University Medical Center, primarily covering inpatient Oncology units. Denise also holds a Master of Arts degree in Mental Health Counseling from New York University, and incorporates her advanced training in motivational interviewing and empathic listening in her patient encounters, particularly those whose lives have been forever changed by a cancer diagnosis. A New Jersey native, Denise now resides in sunny San Diego, CA where she works as a part-time outpatient Oncology dietitian at Scripps Health-MD Anderson Cancer Center, and also works as an inpatient dietitian at Kaiser Permanente. In her spare time, Denise can be found at a mom-and-pop taco shop, one of the many local craft breweries, and exploring her new city of San Diego with her husband and her rescue pup, Ripley.

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Karen is a Registered Dietitian, Board Certified Specialist in Oncology Nutrition and registered in New York as a Certified Dietitian Nutritionist. Fluent in Spanish, Karen joined the Savor Health team to support Spanish speaking cancer patients and to continue to expand the Platform’s nutritional strategies and recommendations in Spanish. Karen received her Bachelor of Science degree from Ithaca College and her Master of Science degree from Hunter College. She works as an outpatient oncology dietitian in New York. Karen often works with local community centers to host nutrition programs for cancer survivors and their families, leading classes on how to live healthier lifestyles throughout their continuum of care. The American Institute of Cancer Research selected to showcase one of her many programs at their conference in 2019. Karen has written for and lent commentary to various publications and truly enjoys teaching people how to eat better. She loves to cook and strongly feels that healthy food doesn’t have to taste bad.

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Allie is a Registered Dietitian and a Certified Specialist in Oncology (CSO). She joins Savor in 2023, bringing years of experience from the John Theurer Cancer Center in New Jersey, where she worked with patients with a variety of cancers. Her goal is to help people feel their best, both mentally and physically, when physical health challenges arise. She believes in the power of nutrition ever since the impact it made on her athletic career as a volleyball player during college. Allie graduated with her Bachelor of Science degree from University of Maryland-Baltimore County and has her Master’s degree in Human Nutrition from the University of Wisconsin Stout. She enjoys travelling, enjoying different cuisines, cooking, and hiking and other outdoor activities with her family and dog.

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Julia Penberg is a seasoned healthcare professional with more than 30 years of experience focusing on maximizing operational excellence, leading clinical program development and building strong cross-functional teams. Her previous roles include overseeing the performance of clinical managers and nurse practitioners across multiple markets within United Healthcare-Optum’s Medicare Advantage and dual-eligible special needs populations, payer outreach and program development at Mayo Clinic, ground level specialty hospital development and direct patient care as a family and dermatology nurse practitioner. Julia volunteered as an operating room nurse and nurse practitioner on several mission trips to Romania and was a support group leader for the Kansas City chapter of the International Myeloma Foundation. Her motivation throughout her career has been with wellness promotion, disease risk modification and ensuring the best patient experience across the health continuum. Ms. Penberg received an MBA from the University of Dallas; a MS in Nursing from the University of Kansas and a BS in Nursing from the University of Texas-Austin. She is board certified as a Family Nurse Practitioner.

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Rachel is a Registered Dietitian and Board Certified Specialist in Oncology Nutrition (“CSO”). She joined NYP-Columbia as the outpatient oncology dietitian in 2020 after working at Jamaica Hospital Medical Center for two years. Rachel completed her dietetic internship through Keene State College in 2017. She is pursuing an MS in Integrative Nutrition at Stony Brook University and has a BS in Human Nutrition, Foods and Exercise from Virginia Tech. Rachel provides nutrition counseling to all types of oncology patients and helps them understand the mental and physical benefits of nutrition as an ally in their fight against cancer. In her free time she enjoys slow meals with family and friends, Pilates, and tending to her fire escape garden.

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Allie Werner is a Registered Dietitian at Fresenius Kidney Care where she provides medical nutrition therapy diet counseling to patients on Dialysis. She received her Bachelor’s Degree in nutrition from Indiana University and completed her Master’s Degree and dietetic internship at Loyola University Chicago. In her free time she enjoys spending time with friends and family, checking out the amazing food scene in downtown Chicago, and exercising on her Peloton bike.

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Immersed in the tech world for a decade, I've coded, led teams, and honed my skills in architecture and design. As a tech enthusiast, I've seamlessly woven through full-stack projects, fusing my love for code with the art of leadership.

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Mohit is a full-stack developer with expertise in Python and JavaScript, known for his efficient coding and ability to deliver scalable software solutions. His technical contributions are highlighted on GitHub and Stack Overflow, demonstrating his commitment to the tech community and problem-solving skills. With a solid educational foundation and a diverse project portfolio, Mohit excels at navigating complex challenges and is well-equipped to contribute to dynamic software projects.

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Rayna McCann is a Registered Dietitian and Board Certified Specialist in Oncology Nutrition. She is a Registered Yoga Teacher and yoga4cancer certified. She received her BS in Nutrition at Penn State University and her MS from Stony Brook University. For work, Rayna wears many hats in the world of nutrition and worked for years in clinical settings focusing on oncology nutrition. She is also an Adjunct Professor and passionate about inspiring the future of dietitians. Throughout her career, she has received awards recognizing her dedication to patient safety and her contributions to improving malnutrition awareness. In 2022, Rayna was proud to accept the ‘Dietitian of the Year’ award through the Long Island Academy of Nutrition and Dietetics. Rayna has co-authored abstracts for poster presentations within the American Institute for Cancer Research conference, as well as, the Nutrition and Dietetics Food and Nutrition Conference Expo and subsequent publication. She has enjoyed authoring articles, including an article for The Cure magazine regarding Multiple Myeloma and nutrition. When Rayna is not participating in nutrition related activities, she is dedicated to dog rescue.

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