Kedgeree always seems like a weird combination of ingredients that somehow taste amazing. This version is keto friendly, 38g of protein and has loads of antioxidants, anti-inflammatories and brain healthy omega 3s!
Kedgeree can trace its roots to khichdi—a dish from the Ayurvedic khichari diet that included spices, fried onions, ginger, and lentils. Kedgeree nowadays uses rice instead of lentils, however, this version uses cauliflower rice to lower carbohydrates and provides a rich source of gut-loving fiber and vitamin C
This recipe is designed to be high in brain-boosting superfoods like mackerel, which is a great source of omega-3 essential for maintaining neuron function; eggs, a source of choline needed as a building block for the neurotransmitter acetylcholine; turmeric, which contains the potent anti-inflammatory curcumin; and spinach, a great source of iron, folate and magnesium
My recipe was also featured on Fitandwell.com
🐟smoked mackerel – omega 3s
🥚soft boiled eggs – protein and choline
🌿spinach and cauliflower rice – magnesium, fibre and vitamins
🫚turmeric, garam masala – anti-inflammatory
🌶️chilli – 😈
Ingredients
- 200 g, smoked mackerel (2 large fillets) or 2 tins sardine fillets in olive oil
- 4 eggs, large
- 1 teaspoon crushed dried chillis
- 1 tablespoon, Olive Oil
- 1 small Onion, diced
- 2 cloves Garlic, crushed
- 1 tsp, Ginger, raw and grated
- 1 tsp, garam masala
- 1 tsp, Turmeric
- 2 cups, Baby Spinach
- 1/2 head cauliflower
- 1/2 lemon (juiced) rest for garnish
Instructions
- Add the olive oil to the pan and fry the onion over medium-low heat for 6-8 minutes until softened.
- While the onions are frying, roughly grate the cauliflower (use a food processor or a cheese grater) to form ‘grains’.
- When the onions have softened, add the turmeric, garam masala, garlic, ginger, and chilli and fry together for another minute.
- Soft-boil the eggs, put them in a medium pan, cover with cold water and bring to the boil. Simmer for 5-6 minutes, then refresh for 1-2 minutes in cold water until they’re cool enough to handle but still warm; then peel and halve them.
- Add the cauliflower and a half cup of water. Cook, partially covered, on low for about 5-6 minutes, until the cauliflower is just tender.
- Add the juice of ½ lemon to the cauliflower rice, stir through the baby spinach
- Flake the mackerel fillets and stir through the cauliflower rice. Top with the halved soft boiled eggs, season with a little sea salt and freshly ground black pepper. Garnish with chopped chilli, and slice the remaining lemon half into wedges and serve on the side.
380cal / serving, F: 15g, C: 18g, P:38g
Cognition Nutrition 