Kedgeree makes a delicious weekend brunch but is equally good for lunch or dinner. Being a rice based meal makes it a great choice for this diet as rice is low FODMAP so no substitutions are required. Kedgeree doesn’t need any onion, garlic or stock but a handful of fresh herbs sprinkled over the finished dish makes all the difference. I’ve used smoked salmon to give a different twist on the traditional smoked haddock (salmon is a great source of healthy omega 3 fats) and I think it works really well. The recipe contains garam masala – an Indian spice blend that can vary quite a lot in taste and spice composition depending on which one you use so check the label first as some contain added garlic powder. Interestingly, curry powder has been tested by Monash University and is listed in their latest Low FODMAP booklet with 1 teaspoon per portion classed as low FODMAP. The majority of curry powder in the UK has added garlic but this may not be the case in Australia (where Monash University is based), so perhaps err on the side of caution and avoid using curry powder mixes during the initial elimination phase of the diet.
For more breakfast ideas – have a look through my low FODMAP breakfast recipes.
- 150g basmati rice
- 1 tablespoon vegetable oil (I normally use rapeseed oil which is a good source of healthy mono-unsaturated fat)
- 2 cardamom pods - bruised
- ½ teaspoon fennel seeds
- 1 heaped teaspoon garam masala (check the label to ensure there is no added garlic)
- ½ teaspoon turmeric
- ½ a small green chilli, de-seeded and finely chopped
- 100g smoked salmon, roughly chopped
- 2 hard boiled eggs, halved
- A small handful of chives and coriander, finely chopped
- 2 wedges of lemon
- Put the rice into a sieve and rinse it under cold running water then place the rice in a pan of boiling salted water and cook for 10 minutes then drain
- Place a frying pan on a medium heat (choose one with a lid or alternatively use a large pan with a lid), add the oil followed by the cardamom pods and fennel seeds and fry the spices for a minute
- Add the garam masala, turmeric and chilli to the oil and stir before adding the cooked rice
- Give the rice a gentle stir in the pan so that about half the grains are covered in the spice mix and half are still white (I just think it looks nicer this way) then cover the pan with a lid, turn the heat off under the pan and let the rice steam for a further 5 minutes while being infused with the flavour of the spices
- Gently stir through the smoked salmon, pick out the cardamom pods if you can see them and then serve with the hard boiled eggs, a wedge of lemon and a sprinkle of fresh chives and coriander