Keto Nasi Lemak Coconut Milk “Rice” with Malaysian fish curry and broccoli/spinach puree

 

Ketogenic food is the the only way to eat for health as we provide the right sustainable fuel for energy. High carb diet is detrimental to the body causing diabetes and myriad of chronic illness. as we age our brain cannot use glucose for metabolism. our brains needs good fat like coconut oil, ghee, butter. Other vegetable oils like, olive oil. walnut oil, almond oil are best eaten raw for maximum benefits

This all-time Malaysian favourite breakfast or lunch dish can be made ketogenic style. We replace the white rice with gently processed cauliflower and we cook it with the same ingredients used to make this delicious base to be serve with a Malaysian curry fish and broccoli/spinach puree. Rich is good fat, low in carbs, high in fat rich in phytonutrients – the KETO way

INGREDIENT

1 large head of cauliflower cut into chunks

3 cloves of garlic finely chopped

3 square cm of fresh ginger or 2 teaspoon of ginger powder

2 square cm of fresh turmeric or 1 teaspoon of turmeric powder

2 stalks of lemongrass bruised (or add 2 drops of pure lemongrass essential oil)

3 pandan leaves tied in a knot (optional) to give extra fragrant flavour

3 tablespoon Virgin coconut oil (VCO)

1 cup of coconut milk

1 teaspoon of sea salt

METHOD

chopped spring onions and coriander for decoration

Place cauliflower chunks into food processor and pulse process until it resembles the texture of rice.

Heat VCO in deep frying pan and stir fry garlic, ginger, turmeric till golden brown.

Add cauliflower bits and stir fry till fragrant, add lemongrass and pandan leaf knot and stir for 3 mins.

Add coconut milk and cover the cauliflower. Stir for 5 mins then turn heat down and let is simmer for another 5 mins.

Garnish with spring onions and corander and serve with sambal sauce

 

Malaysian Fish curry

INGREDIENT

2 slices of mackerel fish

2 tablespoon fish curry powder

1 square cm of turmeric or 1 teaspoon ground turmeric

2 square cm of ginger or galangal

4 cloves of garlic

4 small echalots, halved

4-5 large anchovy fillets

1 cup coconut milk

1 1/2 tablespoons tamarind concentrate

2 lemongrass stems, outer leaves discarded, bruised with back of a knife, cut into 4cm lengths

½ cup virgin coconut oil

1 teasp sea salt

METHOD

Wash fish slices and pat dry. Rub some fish curry powder and salt  and pan fry on both sides. Set aside.

Chop echalots, garlic, galangal, and achovies with 2 tablespoons water in a food processor, or pound in a mortar using a pestle, to form a paste.

Heat coconut oil in a wok or large, deep frypan. Add paste, chilli, curry leaves, ginger and turmeric and stir over medium-high heat for 2-3 minutes until moisture evaporates.

Add 1/2 cup (125ml) water, coconut milk, tamarind and lemongrass and bring to the boil. Reduce heat to medium-low and simmer for 10 minutes or until mixture reduces slightly. Add fish and salt and simmer for 5 minutes.

Garnish with extra curry leaves, and coriander leaves

 

Broccoli and spinach puree

INGREDIENT

1 head of broccoli

1 kilo spinach

1 onion

3 cloves of garlic and

2 square cm of tumeric or 1 teasp ground tumeric

½ cup fresh cream or coconut cream

1 tablespoon ghee or coconut oil

sea salt and pepper to taste

METHOD

Wash vegetables. Pulse process broccoli and cut spinach into 2’ lengths.

Chop onions, garlic and tumeric and stir fry them in ghee till fragrant

Add broccoli and stir for 5 mins

Add spinach and cook till vegetables become deeper green, add cream, seaon with salt and pepper.

Let it cool down for 15 mins. Coarsely blend for a few seconds in a high speed blender like a Vitamix

Garnish with a sprig of coriander