broccoli Archives - Haleo

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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Broccoli rice, avocado and smoked salmon salad

Haleo — Sat, 09 May 2015 12:40:08 +0000

It is incredible what you can make with a head of broccoli. You can either grate or place it in a food processor and pulse to create that ‘rice-like consistency’. This Brassica forms an amazing base for salads and is one of out ‘top 5’ veggies, loaded with phytonutrients. This dish is not only delightfully creamy (thanks to the tahini and avocado goodness) but it has quite the ‘crunch’ thanks to the toasted almonds.

The addition of the salmon means this salad contains a good source of omega-3. You can leave out the salmon if you would prefer this dish to be strictly vegetarian. I choose to gently saute the rice for 3-4 minutes on a low heat, but you can leave out this step if you would prefer to have it raw.

Serves: 2

Ingredients

Head of one medium broccoli
1 avocado (deseeded and cubed)
1 cup cherry tomatoes, (halved)
½ cup almonds
100 g smoked salmon slices (optional)
Juice of 2 lemons
1 tsp. coconut oil
2 tbsp. water
2 tbsp. tamari
1 tbsp. light tahini

Instructions

Cut broccoli head into florets and place in a food processor and pulse until it forms a 'rice-like' consistency. If you don't have a food processor, you can grate it instead.
In a small pan, melt coconut oil, add almonds and cook gently until they are toasted.
In a wok (or medium pan), add broccoli rice and heat for around 3-4 minutes, (it will go bright green), then take off heat.
In a small bowl, whisk the tahini, water, juice of 1 lemon and tamari and pour over the broccoli rice. Add avo, tomatoes, smoked salmon and toasted almonds, then toss.
Once served, squeeze the remaining lemon juice over the servings and season with sea salt and black pepper.

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Deconstructed salmon sushi bowls

Haleo — Thu, 23 Apr 2015 14:05:40 +0000

A new take on the original sushi bowl, given the broccoli ‘rice’, this dish is loaded with both phytonutrients and flavour. It is nourishing and filling without the bloat. Although you may not typically find mushrooms and butternut squash in sushi recipes, our dream sushi dish would have these flavoursome fellas, so we added them in – and it works!

Serves: 2

Ingredients

1 head broccoli
2 salmon fillets (around 130 grams each)
6 mushrooms
2 red onion
1 small butternut squash (deseeded and diced, around 300 grams)
1 avocado
Juice of half a lemon
4 tsp. grated ginger
3 tbsp. coconut oil
1 tbsp. raw honey
1 tbsp. water
Dash of cinnamon
HONEY SOY GARLIC MARINADE
2 tbsp. raw honey
2 tbsp. tamari (gf soy sauce)
2 tbsp. fresh lemon juice
3 garlic cloves (crushed)
½ tsp. salt
½ tsp. ground black pepper

Instructions

Preheat the oven to 180 degrees.
In a small bowl, whisk together the marinade.
Place the salmon fillets on a large sheet of tin foil (make sure there is enough tin foil for the fillets to be wrapped up in). Pour the marinade over the fillets (flesh side down) and wrap them in tin foil. Let the fillets marinate for around 10-15 mins.
Chop the mushroom and red onion into chunks and place to one side.
Chop broccoli into florets and place into a food processor. Pulse until it forms a rice like consistency. Place to one side.
On a baking tray, drizzle 2 tbsp of coconut oil over the butternut squash and sprinkle with cinnamon, place in the oven for 20 mins.
Peel the avocado, de-pip and slice into long pieces. Drizzle with lemon and set aside.
After 20 mins, take the butternut squash out, give it a turn, add the mushroom and red onion and place back in the oven for a further 10 minutes.
While the vegetables are still cooking, preheat a medium pan on a low-moderate heat, place salmon fillets flesh side down and cook for 4 minutes, before turning over and cooking for a further 4 minutes. Repeat for a further two minutes on each side, turn heat off.
Whilst cooking the fillets, take the vegetables out of the oven and drizzle with 1 tbsp of raw honey.
In a wok, add 1 tbsp of water to a low heat, add 2 tsp. ginger and gently sauté the broccoli for 2 minutes.
To assemble the ‘sushi bowls’, divide the broccoli between two large bowls to make a bed of rice, then place the vegetables on top, followed by the salmon fillets, topped with 2 tsp. ginger. Place avocado on the side.

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Super salad goddess

Haleo — Thu, 16 Apr 2015 13:56:37 +0000

This was actually the first decent salad we ever created. We wanted a salad which was both rich in phytonutrients, and vibrant in colour. It includes a bunch of the big hitters from our pantry so it will deliver an awesome boost to your immune system.

Serves: 2

Ingredients

3 tbsp. coconut oil
10 small mushrooms
2 cups rocket (tightly packed)
3 carrots
1 red onion
1 cup pitted olives
1 broccoli head
1 avocado
16 cherry tomatoes
Juice of a lemon
1 cup mixed seeds and nuts (I use pumpkin, sunflower and sesame seeds, walnuts and almonds, but any mix is fine)
Splash of tamari (gluten-free soy sauce)
Salt and pepper

Instructions

Wash and cut the broccoli head into florets, slice the mushrooms in half, peel carrots and chop them into quarters (long ways) and finely slice the red onion - set aside.
In a wok (or a large pan), heat 1 tbsp of coconut oil and add nuts and seeds, stir regularly for around 4-5 minutes until they start to pop.
Add 2 tbsp of coconut oil to the wok, followed by the mushrooms and cook for a further 4-5 minutes (until the mushrooms are lightly cooked), stir regularly.
Add the carrots to the wok and cook for around 5 minutes, stir regularly, (remember carrots are better under cooked and should still be crunchy).
Add the broccoli to the wok and cook until it turns bright green (around 3 minutes).
Place wok contents in a bowl and set aside to cool.
Peel and slice the avocado and place in a small bowl.
Once cooled, place wok contents in a large bowl, followed by the rocket, cherry tomatoes, red onion, olives and avocado. Add salt and pepper, lemon juice and splashes of tamari and toss well.

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Broccoli rice

Haleo — Mon, 09 Mar 2015 10:57:35 +0000

Broccoli is a real winner in our kitchen. The more ways to eat it the better. This Brassica is packed with super special phytonutrients called glucosinolates which, when chopped up, release sulfur-rich compounds that have been shown to protect against different types of cancers as well as other chronic illnesses. So when we discovered that broccoli can double as a ‘vegetable rice’, it made us very excited. Amazing versatile, easy to make and extremely good for you, this wee little side dish perfectly compliments any stew or curry, as well as being the base for a delicious broccoli rice salad.

One big head of broccoli makes about 4 side dishes. If you are feeling adventurous, throw in a clove of garlic with the broccoli florets into the food processor. Also, for the extra adventurous, try adding some chilli flakes to the wok before the rice – this gives the dish an extra special kick.

You can also serve this bad boy raw, fresh out of the food processor – and if you don’t have a food processor, you can grate the broccoli into rice consistency.

Broccoli rice

Serves: 1 large broccoli = 4 side servings

Ingredients

1 broccoli
1 tbsp. coconut oil
Salt and black pepper to taste

Instructions

Chop the cauliflower into medium sized chunks (florets).
Place the florets into a food processor for around 10 seconds on a medium speed (until it becomes cous cous like).
Place 1 teaspoon of coconut oil in a wok or pan on a medium heat.
Once wok or pan is warm, add broccoli rice and gently saute for around 1-2 mins.
Add black pepper and season to taste.

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Green super juice

Haleo — Tue, 23 Dec 2014 14:34:41 +0000

If you’re looking for a nutritious morning wake up call, then this is the business. Packed with antioxidants this juice has some big hitters in the mix including broccoli, spinach, kale and apple. Now I know what you’re thinking… broccoli, spinach, kale? That doesn’t sound like much fun! However it’s the apple, cucumber and ginger which really pushes this one into a perfectly balanced morning kick-in-the-pants!

Serves: 2

Ingredients

1 apple
½ cucumber
1 handful of broccoli florets
2 stalks of celery
1 handful of spinach
1 handful of kale
¼ juice from lemon
3 thumbnails of ginger

Instructions

Put all ingredients through a juicer, stir and enjoy!

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