Mains Archives - Haleo

Curried sweet potato soup

Haleo — Thu, 22 Oct 2015 09:44:02 +0000

This clean vegan soup near kills me, because it contains very few ingredients, but it is unbelievably delicious! It is particularly good to make when you are trying to ward off that lingering flu/cold and you want to build up your immune system (which is how this recipe was born).

It centres around one main ingredient – the sweet potato. The sweetness of this tuber, together with the curry powder, delivers an explosion of flavour as well as providing some amazing health benefits along the way.

Curcumin is the magical phytonutrient in turmeric, which is the main ingredient in curry powder and is a powerful antioxidant that can neutralise harmful cancer-causing free radicals, reduce inflammation, slow the growth of tumours and helps build up our immunity.

I like doubling this recipe so that I can freeze the left overs (which lasts well for up to 3 weeks). Enjoy!

Serves: 2 large serves (or 4 starter serves)

Ingredients

4 medium sized sweet potatoes (washed and peeled).
2 tbsp. coconut oil (melted)
½ tsp. ground cinnamon
2 cups vegetable stock
1½ tbsp. curry powder
1 tsp. fresh lemon juice
Coriander (chopped to garnish)
Sea salt and pepper to taste

Instructions

Preheat oven to 180 degrees.
Chop the sweet potato into small chunks and place onto a lined baking tray.
Drizzle the coconut oil over the sweet potato and season with sea salt, pepper and sprinkle with cinnamon.
Using your fingers, massage the sweet potato in with the coconut oil and spices.
Roast for around 30 minutes or until the sweet potato is cooked and soft.
Place sweet potato into a blender, add vegetable stock, lemon juice and curry powder and blend until smooth.
Add another cup of water to adjust consistency.
Place in a medium pot and heat for a further 4-5 mins.
Serve and garnish with coriander.

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Mushroom stroganoff

Haleo — Thu, 24 Sep 2015 15:25:51 +0000

Growing up, beef stroganoff was one of my Gran’s signature dishes. I loved how warm and nourished I would feel afterwards and if I’m honest, I do miss it. But, as you will see at Haleo, we endeavour to replace old staples with other vege/cleaner alternatives, so we hope you like this one.

Taste wise, this creamy dish has an explosion of flavour thanks to the coconut milk, vegetable stock, smoked paprika and garlic. The spinach works as a good base with both the selenium-rich mushrooms and red onion whilst the walnuts add a real crunch to the dish. If you’re not a fan of walnuts, please feel free to leave out (but I think they really add something here). We love to serve this with cauliflower rice (but we add smoked paprika to the rice as it really gives it flavour).

Final tip: please ensure that you use good quality coconut milk (at least 75 percent coconut) and don’t forget to include our good friend the chia seed – as these bad boys help thicken the dish – just a little

Serves: 2

Ingredients

2 punnets of mushrooms
1 red onion
4 cups spinach (tightly packed)
½ can coconut milk
1 cup vegetable stock
1 tbsp. smoked paprika
1 garlic clove (crushed)
¾ cup walnuts (optional)
1 tsp. chia seeds
2 tbsp. coconut oil
Chilli flakes (optional)

Instructions

Cut the mushrooms into quarters followed by dicing the red onion.
Place a medium sized pot over a medium heat and melt 1 tbsp. of coconut oil. Add the red onion, crushed garlic and smoked paprika. Sauté until the red onion is soft and then empty the mixture into a small bowl and set aside.
Add a further tbsp. of coconut oil to the pot, followed by the mushrooms and gently saute until nice and juicy.
Mix the coconut milk with the vegetable stock and pour into the pot followed by the chia seeds.
Simmer for 10 mins on a low heat, stirring well. Add the walnuts, bowl mixture, then spinach and heat until the spinach is wilted. Add some chilli flakes if you fancy a bit of a kick!
Serve with cauliflower rice.

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Raw Thai vegetable salad

Haleo — Wed, 09 Sep 2015 14:32:08 +0000

Some of our fondest memories can be found in Thailand. It is not just the landscape and people who are beautiful – but the food too. This dish does not require any cooking and is a clean take on a traditional Thai noodle salad.

It is flavoursome, filling and you can adjust the spice according to your taste buds. Bursting with goodness, the courgette, carrot and cucumber are best spiralised, but if you do not have a spiraliser, just julienne them instead. Amazing on the digestive system and wonderful on the palette – enjoy!

Serves: 2

Ingredients

SALAD:
1 large courgette (or 3 small courgettes)
1 large carrot (or 2 small carrots)
1 cucumber
1 red chilli
2 spring onions
½ cup. cashews
DRESSING:
4 tbsp. of tahini
4 tbsp. of tamari
2 tbsp. water
1 crushed garlic clove
½ chilli (finely diced)
1 tbsp of grated ginger
Juice of a lime
Juice of a lemon
1 tbsp. raw honey (add a little more if needed, depending on taste)

Instructions

Spiralise the courgettes, carrots and cucumber and place in a bowl.
Finely chop the spring onions and red chilli and add to the bowl.
Grind the cashews up as best you can and set aside.
Place all the dressing ingredients into a small bowl and whisk together.
Pour the dressing over the bowl and mix well (I use my hands to really make sure the dressing is fully mixed together with the vegetables). Add cashews and serve.

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Mango, avocado & nut summer salad

Haleo — Tue, 08 Sep 2015 10:57:33 +0000

This simple salad goes down a treat on a warm summer’s day. It is quick to make and offers a delightful ensemble of flavours (which is very nice on the palette). We love mango as this is high in cancer-combating antioxidants and is an awesome fruit which helps with keeping skin clear and keeps us glowing!

We are all about ‘good fats’ here at Haleo and thanks to the avo and the nuts we are ensuring that you get these too! In small sauce pan with 1 tsp. of coconut oil on a low heat, we gently toast the nuts for a few minutes which gives the dish a lovely crunch.

Serves: 4

Ingredients

8 cups rocket (tightly packed)
2 mango (sliced)
2 avocado (sliced)
½ cup of whole almonds (lightly toasted)
1 cup of crushed walnuts
4 tbsp. coconut oil (melted)
Juice of a lemon
Salt to taste

Instructions

Place walnuts in a small bowl and using a fork, gently crush.
Pour melted coconut oil over the crushed walnuts, add lemon juice and mix together (this acts as the 'dressing').
In a large salad bowl, add the rocket, sliced mango and avocado, toasted almonds, then the dressing.
Toss well, add salt and serve.

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Beetroot and coconut soup

Haleo — Wed, 02 Sep 2015 11:19:30 +0000

This soup celebrates the humble root vegetable – the beetroot. Remember these awesome guys contain powerful health-promoting phytonutrients called betalains and should not be only confined to salads. The creaminess of this dish is thanks to the coconut milk, whilst the vegetable stock together with the red onion, garlic and ginger gives it its real flavour.

Serves: 2-3

Ingredients

4 large beets (peeled and cut into chunks)
1 red onion (diced)
2 garlic cloves, (minced)
1 tbsp. ginger (minced)
4 cups vegetable stock
1 can coconut milk
1 tbsp. coconut oil
1 tbsp. shredded unsweetened coconut (toasted) (optional)
Few leaves of rocket or coriander (optional)
Salt and pepper to taste

Instructions

In a large pot, melt the coconut oil. Add the onion and garlic and sauté for around 5 minutes, stirring often. Add ginger and cook for another 5 minutes (on a medium heat).
Add beets and vegetable stock and bring to a boil. Lower heat, cover and simmer for around 20-30 minutes or until beets are tender.
Pour the soup into a blender and blend until smooth. Add the coconut milk and salt and pepper to taste.
Serve and garnish with a bit of rocket, coriander or toasted coconut.

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Deliciously creamy broccoli soup

Haleo — Wed, 22 Jul 2015 09:10:07 +0000

My Gran was the soup queen back in New Zealand. She believed that a warm hearty soup was the answer to chilly winter’s night – real food for the soul. Even back then, Gran always made her soups from scratch with fresh seasonal produce.

This vegan friendly recipe celebrates the glorious brassica – the broccoli. This green gem has so many super-nutrients and is eaten in our household at least 4 times a week!

My Gran was also one of the only people who could make me eat my broccoli when I was a kid – so this hearty, nourishing soup is in honour of her!

The creaminess of this soup is achieved partly because of the chick peas – which I think works really well. This is a naturally thick dish – so please feel free to add water. It freezes well also (up to 3 weeks), so you can make up batches well in advance and pop them in the freezer to enjoy at a later date.

Serves: 2 (large serves) or 4 starter serves

Ingredients

1 medium broccoli head (cut into florets)
2 tbsp. coconut oil
1 medium red onion, (diced)
3 garlic cloves (crushed)
2 cups vegetable stock
1 cup water (optional)
1 can chick peas (rinsed well and drained)
1 tsp. chilli flakes
Salt and pepper to taste

Instructions

Steam broccoli until slightly tender and bright green. Place to one side.
Heat coconut oil in a medium pot over medium heat and saute red onion and garlic (for around 5 minutes).
Add chickpeas and vegetable stock and bring to a simmer. Add chilli flakes.
Remove from heat and place stock and chickpeas in a blender followed by the broccoli and puree until smooth. Add a cup of water if you find it to be too thick!
Season with sea salt and pepper to taste.

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Beautifully spiced broccoli dal

Haleo — Tue, 21 Jul 2015 18:22:11 +0000

This is a magical dish which I am very proud of. It is packed with flavour, nutrients and isn’t too complicated. Don’t be put off by the broccoli – it truly isn’t overpowering and it fits in just perfectly with the spices and lentils.

It is a nourishing meal and a real ‘comfort’ sort of dish, to be enjoyed especially on a rainy day. Make sure the coconut milk you use contains at least 75% coconut. Enjoy x

Serves: 2-3

Ingredients

1 cup red lentils, (uncooked and rinsed thoroughly)
2 red onion (finely diced)
1 tsp. ground cumin
2 tsp. mustard seeds
2 tbsp. coconut oil
1 head of broccoli
4 cups vegetable stock
1 can coconut milk
1 tsp. chilli flakes
1 tsp. garam masala
1 tsp turmeric
Paprika, to garnish

Instructions

Wash and cut the broccoli into florets and place into a food processor. Process until the broccoli forms a cous cous like consistency. Set to one side.
Add 2 tbsp. of coconut oil to a large pot over a medium heat. Add the red onion, uncooked lentils, cumin and mustard seeds and cook for around 6 or so minutes (until the mustard seeds pop). The lentils should soften but will still be quite firm.
Add broccoli to the pot, followed by the vegetable stock and stir well. Cover and cook on a low heat for 20 minutes, stirring frequently.
After about 20 minutes, add in the rest of the ingredients and cook on low for a further 20-25 minutes. If too thick, add some water (I add around half a cup). Add salt to taste.
Sprinkle with paprika and serve.

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BBQ’d salmon steaks

Haleo — Wed, 08 Jul 2015 18:01:41 +0000

When we stopped eating mammal and bird meat the thought of a braai (or BBQ) troubled me. The idea that I would not be able to participate in the tradition of braaiing didn’t sit nicely with me… but then we found some delicious salmon fillet steaks, marinaded them up and threw them on the fire and voilà! The best and most tender steaks I have ever eaten. The oily fish meat has that signature braai taste and literally melts in your mouth.

The beauty of salmon is that it is not only tasty, but it’s also a high-quality complete protein without the bad cholesterol or the saturated fat normally associated with a complete proteins (like red meat). In fact, it is the type of fat in fish that gives it such a strong reputation for being so incredibly good for us. Fish oil contains an essential fatty acid commonly known as omega-3. It is essential because our body cannot produce it so it needs to be obtain from our diet, and it is essential to all the tissues in the body.

It’s also a good source antioxidants vitamin A, selenium and zinc, as well as some B vitamins (riboflavin) and vitamin D.

Ingredients

Salmon fillet(s)
MARINADE
Honey
Garlic
Ginger
Salt and Pepper

Instructions

To make marinade, finely chop garlic and ginger, add to bowl or cup, season with salt and pepper and then whisk in the honey.
Place fish fillets in a container. Pour marinade over and allow to sit for an hour.
When the fire has settled and you can hold your hand over the BBQ grid for longer than 5 seconds (5 normal seconds, not 5 ‘my hand is burning’ quickly counted seconds).
Place salmon on the grid, skin down and allow to cook for about 5 to 8 minutes. Keep checking under the skin to make sure it’s not burning.
Flip the fillets and allow to cook for a further 5 minutes.
We like it crispy on the outside and raw on the inside.
PS. if you don’t like the salmon raw then put the steaks in the oven on 120 degrees for a few minutes (keep watching until they are done to your liking)! Otherwise if the braai has a cover then close it for a couple of minutes during cooking, this will do the trick.

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Sweet potato and lentil soup

Haleo — Sat, 13 Jun 2015 06:53:52 +0000

This vegan dish truly is ‘soup for the soul’. Packed to the brim with beta-carotene (thanks to the sweet potatoes and carrots) this clean soup is beyond nourishing. It is relatively simple to make and fragrant thanks to the magical herb thyme!

This herb has a long history of use in natural medicine in connection with chest and respiratory problems including coughs, bronchitis and chest congestion. The paprika gives this dish a light smoky flavour and it freezes well too!

Serves: 4

Ingredients

1 tbsp. coconut oil
1 large red onion (diced)
2 medium sized sweet potatoes (washed, peeled and chopped into cubes)
4 carrots (washed, peeled and roughly chopped)
4 sprigs fresh thyme or 1 tbsp. dried thyme
3 garlic gloves (crushed)
1 cup uncooked red lentils (rinsed thoroughly)
4 cups water
2 cups vegetable stock
2 tbsp. smoked paprika
Sea salt and pepper (to taste)

Instructions

Melt the coconut oil in a medium sized pot over a medium heat.
Add the red onion and garlic. Saute until the red onion is soft.
Add the sweet potatoes, carrots and thyme and cook for a few minutes, while stirring.
Add rinsed lentils, smoked paprika, water, vegetable stock and simmer on a low heat for around 20-25 minutes (until the vegetables and lentils are soft). Stirring occasionally.
Add soup to a blender and blend until smooth, add salt and pepper to taste. If you feel it’s too thick, add a bit more water.
Serve and finish with a sprinkle of smoked paprika and fresh thyme.

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Raw courgetti and tangy mushroom salad

Haleo — Sat, 06 Jun 2015 19:52:00 +0000

This courgette-based salad is simply incredible! I never knew that raw mushroom could be so flavoursome (thanks to marinating them in apple cider vinegar). I must confess that I have never been a huge vinegar fan, but the apple cider gives this dish a real tanginess which is not overbearing. The mushrooms mixed together with the cashew and sundried tomato sauce creates an explosion of flavour and this salad is a real crowd-pleaser even with those who may shun ‘raw’ dishes.

It’s amazing how this salad fills you up without the bloat as it is very easy on the digestive system. It is a brilliant main or a wonderful side dish, which will add value to any summer bbq. If you don’t have a spiralizer, not to worry – simply julienne the courgettes.

Serves: 2-3

Ingredients

COURGETTI:
2 large courgettes
MUSHROOM MARINADE:
7 mushrooms (cut into quarters)
¼ cup apple cider vinegar
¼ cup extra virgin olive oil
Light sprinkle of black pepper
CASHEW AND SUNDRIED TOMATO SAUCE
1 cup raw cashews
1 garlic clove (finely chopped)
1 cup sundried tomatoes (in olive oil)
Juice of a lemon
Light sprinkle of sea salt and black pepper

Instructions

Spiralize or julienne the courgettes and set aside. If you do julienne these guys, please make sure that you cover them in a paper towel to absorb any excess water.
Whisk together the olive oil and apple cider vinegar and pour over the mushrooms in a bowl. Using a spoon, turn over the mushrooms a few times to ensure they are fully covered in the marinade and place covered in the fridge for 45 minutes.
Place all of the sauce ingredients into a food processor and blend until smooth. Add a bit of water if you find it's too thick.
Pour the sauce over the courgettes and mix together, (I use my hands to really get in there)!
Finally, add the mushrooms, mix one final time and serve. Season with sea salt and black pepper to taste.

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The post Raw courgetti and tangy mushroom salad appeared first on Haleo.