Orange Ginger Veggie Stir Fry

Article written and reviewed by Cyrus Khambatta, PhD
Published July 17, 2023

Adding freshly squeezed orange juice to the rice cooking liquid will give this stir fry a sweet flavor and a nice color.

This delightful stir fry features a symphony of fresh and wholesome ingredients, including the zesty juice and zest of oranges, the aromatic kick of ginger, and an array of colorful veggies like broccoli, bok choy, mushrooms, and carrots. 

The combination of these ingredients, along with a touch of soy sauce and vegetable broth, creates a harmonious blend of flavors that will leave you craving more. Get ready to indulge in a mouthwatering experience that not only satisfies your palate but also nourishes your body with wholesome goodness.

Magical Mushrooms: Unleashing Nutritional Powerhouses for Diabetes-Friendly Delights!

Mushrooms are not only delicious but also offer a variety of essential nutrients. While the nutrient content can vary slightly between different mushroom varieties, here is an overview of the vitamins and minerals commonly found in mushrooms:

B Vitamins: Mushrooms are a good source of various B vitamins, including riboflavin (B2), niacin (B3), pantothenic acid (B5), and biotin (B7). These vitamins play crucial roles in energy metabolism and supporting overall health.

Copper: Mushrooms are a decent source of copper, which is important for the production of red blood cells, maintenance of healthy bones and connective tissues, and the functioning of the immune system.

Selenium: Certain types of mushrooms, such as shiitake, are known to contain selenium, an essential mineral that acts as an antioxidant and supports immune function.

Potassium: Mushrooms are a low-sodium food and provide a modest amount of potassium, an electrolyte that aids in maintaining proper fluid balance, nerve function, and muscle contractions.

Vitamin D: Some mushroom varieties, like shiitake and maitake, have the ability to produce vitamin D when exposed to sunlight or ultraviolet light. While the amount of vitamin D produced in mushrooms can vary, they can still contribute to your overall intake.

Now, let's discuss the potential benefits of mushrooms for individuals living with diabetes. Mushrooms are considered a low-glycemic food, meaning they have a minimal impact on blood glucose levels. The glycemic index (GI) and glycemic load (GL) are two measures used to evaluate how foods affect blood glucose.

Mushrooms generally have a low GI and GL, which suggests that they cause a slower and more gradual rise in blood glucose levels compared to high-glycemic foods. This is beneficial for individuals with diabetes as it helps maintain stable blood glucose levels.

Moreover, mushrooms are a rich source of dietary fiber, which can aid in blood glucose management. Fiber slows down the absorption of glucose and promotes satiety, preventing blood glucose spikes after meals.

In summary, mushrooms offer a range of essential nutrients, including B vitamins, copper, selenium, potassium, and potentially vitamin D. They are generally considered a diabetes-friendly food due to their low glycemic index and load, as well as their fiber content. So, incorporating mushrooms into your meals can be a delicious and nutritious choice for supporting overall health and blood glucose management.

Broccoli: A Nutritional Hero with Anti-Cancer Benefits and Blood Glucose Support

Broccoli, often hailed as a nutritional powerhouse, offers an impressive array of vitamins and minerals. Packed with goodness, this cruciferous vegetable is a fantastic addition to a balanced diet. 

Broccoli is rich in vitamins C, K, and A, providing immune support, aiding in blood clotting, and promoting healthy vision, respectively. It also contains folate, which is crucial for cell growth and development. Furthermore, broccoli boasts minerals like potassium, calcium, and iron that contribute to maintaining healthy bodily functions.

In addition to its vitamin and mineral content, broccoli is known for its potential anti-cancer properties. This vegetable contains various compounds, including sulforaphane, which has been studied for its ability to inhibit the growth of cancer cells and reduce inflammation. While more research is needed, these findings suggest that incorporating broccoli into your diet may have cancer-fighting benefits.

For individuals living with diabetes, broccoli can be a great addition to meals due to its low glycemic index (GI) and glycemic load (GL). The GI measures how quickly a carbohydrate-containing food raises blood glucose levels, and the GL takes into account the quantity of carbohydrates consumed. 

With a low GI and GL, broccoli causes a gradual and minimal increase in blood glucose levels, making it a suitable choice for diabetes management. Moreover, broccoli is rich in dietary fiber, aiding in digestion and promoting satiety, which can help regulate blood glucose levels.

So, whether you're seeking a nutrient-packed vegetable, potential anti-cancer benefits, or a diabetes-friendly food, broccoli is an excellent choice to include in your meals. Its impressive vitamin and mineral content, potential cancer-fighting properties, and low impact on blood glucose levels make it a true superfood that can support your overall health and well-being.

Ginger: The Fiery Spice with a Health Boost and Potential Anti-Cancer Properties

Ginger, a popular spice known for its unique flavor and aroma, offers not only a zesty kick to dishes but also a range of potential health benefits. While ginger is primarily consumed in small quantities, it still provides noteworthy vitamins and minerals. 

This spice contains vitamins B6 and C, providing support to the immune system and contributing to overall well-being. Additionally, ginger offers minerals like magnesium, potassium, and manganese, which are essential for various bodily functions.

One of the notable properties of ginger is its potential anti-cancer effects. It contains gingerol, a bioactive compound that has shown promising anti-inflammatory and antioxidant properties in studies. 

When it comes to individuals living with diabetes, ginger can be a beneficial addition to their diet. Ginger has a low glycemic index (GI) and glycemic load (GL), meaning it has a minimal impact on blood glucose levels. 

Consuming foods with a low GI and GL helps maintain stable blood glucose levels, which is crucial for diabetes management. Moreover, ginger has been associated with potential benefits for insulin sensitivity, which is important in maintaining healthy blood glucose control.

While ginger is generally considered safe for consumption, it's essential to note that individual responses may vary. If you have specific concerns or medical conditions, it's always a good idea to consult with a healthcare professional or a registered dietitian before making any significant dietary changes.

In summary, ginger offers vitamins, minerals, and potential anti-cancer properties. For individuals with diabetes, ginger's low GI and GL, along with its potential impact on insulin sensitivity, make it a spice that can be enjoyed as part of a balanced diet to support overall health and blood glucose control.

Orange Ginger Veggie Stir Fry

Beverly Verwey
Servings 2 people
Calories 445 kcal


  • 1/4 cup orange juice
  • 1 tbsp orange zest
  • 1 tbsp ginger grated
  • 2 cloves garlic chopped
  • 2 small white onions quartered
  • 1 stalk celery sliced on diagonal
  • 2 large mushrooms sliced or quartered
  • 3 cups broccoli cut into florets
  • 1/2 head bok choy trimmed and leaves separated
  • 1 large carrot sliced
  • 2 tsp soy sauce
  • 1/4 cup plus vegetable broth
  • 2 cups brown rice


  • When cooking the rice, replace ¼ cup of water with ¼ cup of orange juice. Once cooked, set aside.
  • Heat ¼ cup of vegetable broth over medium-high heat in a large pan. Saute the onion, garlic, and ginger for about 4 minutes. Add carrots and cover with lid for 5 to 10 minutes until carrots start to soften. Add more broth as needed.
  • Add broccoli, celery, mushroom and bok choy and stir to mix. Cook for another 5 minutes until bok choy is wilted.
  • Add soy sauce and rice. Mix thoroughly and cook until rice is heated.
  • Plate the rice and vegetable mix. Top with orange zest.


Add your favorite vegetables such as mushrooms, celery, etc
Use the other ½ of the orange by slicing it and use as a garnish.


Calories: 445kcalCarbohydrates: 74.1gProtein: 19.3gFat: 3.9gSodium: 478.2mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.