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Wellness for the Family: Labor Day Goodies

Summer is coming to a close, but not before the last celebration before the school year kicks off.

This weekend is Labor Day weekend and the festivities will be in full swing.

We had registered dietitian from on for more Wellness for the Family to talk all about some great dishes to pass for all your party needs.

She brought us a cauliflower rice dish and a regular fried rice dish that you won’t want to miss.

Here are the recipes:

Fried Rice Pineapple Boat (with cauliflower fried rice option)


  • 1 large pineapple
  • 2 large eggs
  • Kosher salt
  • 3 Tbsp toasted sesame oil
  • One 5 oz piece deli ham, diced
  • ½ tsp sugar
  • 3 cloves garlic, finely chopped
  • 1 bunch scallions, sliced, white and green parts separated
  • 3 Tbsp plus 1 tsp low-sodium soy sauce
  • 3 cups leftover cooked white rice
  • 1 bell pepper, diced
  • ¼ cup roasted unsalted peanuts, chopped

Cauliflower Fried Rice Ingredients

  • 2 to 4 Tbsp sesame oil
  • 1 Tbsp minced ginger
  • 3 cloves garlic, minced
  • 1 small onion, diced
  • 3 cups of vegetables (fresh or frozen) recommend peas, carrots, corn, bell peppers, green beans
  • 2 eggs, slightly beaten
  • 4 Tbsp light soy sauce
  • ¼ cup cashews, almonds or other nut (optional)
  • ½ pound (8 slices) thick-sliced turkey bacon, cooked and roughly chopped (optional)
  • Salt and pepper to taste
  • 4 green onions, thinly sliced for garnish


  1. Halve the pineapple lengthwise, right through the crown, keeping it attached. Put both halves cut-side up in front of you. On one of the halves, use a small sharp knife to cut into and around the perimeter of the fruit about ¼ inch in from the peel. Locate the core in the center: cut it out on an angle on either side (it will look like a long V) and discard. Cut the remaining pineapple into a grid of small squares. Use a spoon to scoop the pieces out, leaving the pineapple empty. Chop any large pieces a little smaller and set aside in a bowl. Repeat with the other pineapple half, but reserve the pieces of fruit for another use.
  2. Whisk together the eggs and a small pinch of salt in a small bowl. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Pour the eggs into the skillet and let them run freely until they cover most of the bottom. Cook, undisturbed, until the top is set and no longer runny, 4 to 5 minutes. Roll up into a cylinder and transfer to a cutting board. Cut into thin spiral slices.
  3. Return the skillet to high heat and add 2 tablespoons oil. Once the oil just begins to smoke, add the ham, sugar, garlic, ginger, scallion whites and 1 teaspoon of the soy sauce and cook, stirring constantly, until the ham is browned, about 2 minutes. Add the rice, pepper and remaining 3 tablespoons soy sauce and cook, stirring occasionally, until the rice is heated through and the pepper is crisp-tender, about 3 minutes. Stir in the pineapple pieces, cooked egg, most of the peanuts and scallion greens, the remaining 2 teaspoons oil and salt to taste.
  4. Fill each pineapple half with the fried rice. Sprinkle with the remaining peanuts and scallion greens.

Cauliflower Rice Instructions

  1. Cut the cauliflower into florets, discarding the tough inner core. Working in batches, pulse the cauliflower in a food processor until it breaks down into rice-sized pieces. You should have 5 to 6 cups of cauliflower “rice.” Do not over process or else it will get mushy.
  2. Heat sesame oil in large skillet and sauté garlic and ginger.
  3. Add onion, cook until tender and translucent.
  4. Add other vegetables, sauté for about 3 minutes.
  5. Add cauliflower and soy sauce – stir thoroughly, but do not over stir to avoid mashing the cauliflower.
  6. Push cauliflower rice mixture aside and cook eggs in the same pan until fully cooked and scrambled.
  7. If needed, add more soy sauce and pepper to taste.
  8. Finish by adding cooked bacon and cashews or almonds (optional). Mix in and cook through.
  9. Garnish with green onions. Serve warm and enjoy. Will keep for about 5 days in airtight container in the refrigerator.