Garlic & Spinach Stir-Fried Rice

Using rice that's already cooked and cooled — ideally from the day before — is what keeps this stir-fry from turning gummy, letting each grain stay separate in the pan.

Brown rice keeps more of its fiber than white, and pairing it with two full cups of spinach is what pushes this dish toward its cancer-support tag: dark leafy greens and whole grains are both staples of the kind of nutrient-dense eating pattern that framing points to. Garlic gets sautéed until fragrant before anything else goes in, which builds a real base of flavor without relying on much added salt — the soy sauce does most of that work, and it's used in a low-sodium form and modest amount.

Keep the pan hot and the rice moving so it toasts slightly instead of steaming, and finish with sesame seeds if you want a little crunch.