Kick-starter kedgeree

I first tasted kedgeree as a nipper and just loved it there and then.

It’s very filling and packed with nutrients. Guaranteed to keep you going for hours on end!

INGREDIENTS

olive oil, for cooking

1/2 small red onion, finely chopped

1 teaspoon curry powder

1/2 teaspoon turmeric

1 red chilli, shredded

75g brown basmati rice

1 large free-range egg

handful baby spinach

1 smoked mackerel fillet, broken into small pieces

1 tablespoon live probiotic yoghurt

sea salt

black pepper

1/2 red pepper, cut into small dice

METHOD

Heat a little olive oil over a medium heat in a large pan, add the onion and red pepper and cook gently until softened – about 5 minutes.

Add the curry powder, turmeric, chilli and rice and stir for a few minute to toast the spices slightly. Add enough water to cover the rice, season with salt and pepper and simmer, covered, over a medium-high heat for around 20 minutes, or until the rice has softened. You may need to top up the water now and then during the cooking time.

Meanwhile, cover the egg with water in a small pan, bring to the boil and boil for 7 minutes. Drain under cold water and leave to cool before peeling and cutting into quarters lengthways.

Just before the rice is cooked, stir the baby spinach through it and cook for a couple more minutes to wilt the spinach. When the rice is cooked, stir through the flaked mackerel and yoghurt. Serve with the egg wedges on top.

GOOD FOR

Joints & bones: Arthritis, Bursitis

Metabolic system: Diabetes (Type 2)

Mental health & nervous system: Depression

Heart & circulation: Heart disease, High cholesterol

Digestive system: Haemorrhoids

Reproductive & urinary systems: Menopause, Polycystic ovary syndrome

#dalepinnock #kedgeree #medisinaal #onion #curry #turmeric #chili #basmati #rice #egg #spinach #mackerel #yogurt #redpepper #dale