Salmon Kedgeree
Make sure you include oily fish, like salmon, mackerel, tuna or sardines in your diet at least once a week. They are all a good source of Omega 3 which helps to lower the risk of depression. Salmon, along with the mood boosting qualities of brown rice and eggs in this recipe will certainly give you that feel good factor.
INGREDIENTS (Serves 4)
◆ 1tbsp rapeseed or
olive oil
◆ 1 onion, chopped
◆ 250g brown basmati rice ◆ 1tsp ground coriander
◆ ½tsp turmeric
◆ ½tsp cumin
◆ 900ml vegetable stock
◆ 200g frozen peas
◆ 450g salmon fillets
◆ 2 eggs
◆ 2tbsp chopped fresh
parsley
◆ Freshly ground black
pepper
1 Heat the oil in a saucepan, add the onion and fry gently for 5min. Add the rice, coriander, turmeric and cumin. Mix together.
Add the stock and bring to the boil. Cover and cook over a very low heat for 3035min, until tender, adding the peas for the last 5min.
2 Meanwhile place the salmon in a large frying pan with just enough water to cover. Poach for 5-8min, until tender. Drain, skin and flake the fish into large pieces. Put the eggs in a pan of boiling water and cook for 10min. Drain and refresh in cold water, then peel.
3
When the rice is cooked, gently stir in the fish flakes, season with black pepper, cover and leave for 5min. Transfer to a warmed serving dish. Cut the eggs into quarters and place on top. Sprinkle the chopped parsley over the kedgeree and serve.
Edamame beans contain high levels of tryptophan as well as phytoestrogens which benefit your mood and combined here with mood boosting eggs for a healthy lunch or supper dish. Serve with an avocado, radish and pecan nut salad.
INGREDIENTS (Serves 4)
◆ 150g asparagus spears, cut into 5cm lengths
◆ 225g fresh or frozen
edamame beans
◆ 6 large eggs
◆ 1tbsp chopped fresh
parsley
◆ 2tbsp chopped fresh
tarragon
◆ 75g Parmesan cheese,
grated
◆ 2tbsp olive or
rapeseed oil
◆ 1 onion, chopped
◆ Handful rocket leaves ◆ 8 cherry tomatoes,
halved
◆ Salt and freshly ground
black pepper
1 Place the asparagus and edamame beans in a pan of boiling water and cook for 5min. Drain, refresh under cold water and drain again.
2 In a large bowl, mix the eggs together with a fork. Season with a little salt and black pepper. Mix in the parsley, tarragon, asparagus, beans and half the cheese.
3 Heat the oil in a 24cm heavy based frying pan, add the onion and cookok over a medium heat for 5min, or until just starting to brown. Add the egg mixture to the pan and briefly stir in the onions. Cook over a low heat for 10min10min, or until the frittata is golden brown underneath and almost set on top.
4 Preheat the grill. Sprinkle the remaining cheese over the top of the frittatafrittata. Place under the grill for 2-3min. Transfer to a warmed plate, or serve in the pan, topped with rocket leaves and cherry tomato halves.