coconut oil Archives - Haleo

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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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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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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Sweet potato fries

Haleo — Sun, 07 Jun 2015 07:40:42 +0000

Do you ever go through the motions of craving deep-fried chips? Well, I know that we do, but since learning the truth about the white potato and bad fats, our cravings for potato fries has greatly diminished. We have however, become quite friendly with the glorious sweet potato (no relation to the potato, different families all together). Filled to the brim with beta-carotene, this orange gem is a new favourite on our plate. This dish is a great side or a filling snack!

Serves: 4 (sides)

Ingredients

4 large sweet potatoes (washed and peeled)
2 tbsp. coconut oil (melted)
Fresh rosemary
Sea salt and black pepper

Instructions

Heat oven to 180 degrees.
Cut sweet potatoes into nice chip chunks.
In a large bowl, toss the sweet potato chips in coconut oil and rosemary.
Place sweet potatoes in a shallow roasting dish and season with sea salt black pepper.
Bake for 30-40 minutes, until crisp, turning every 10-15 minutes.

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Rawsome chocolate cupcakes

Haleo — Sat, 06 Jun 2015 10:07:27 +0000

Before Dad became ill (which led us to having a better understanding about nourishing foods), my friends and family will tell you that one of my biggest triumphs was my vanilla cupcakes. Although satisfying on the lips, these bad boys were filled with flour and refined sugar. Because white sugar has not featured in our pantry for some time now, this has meant I stopped making cupcakes. However, just because we have taken a u-turn with our food choices doesn’t mean we can never have treats, which is why this raw and vegan recipe is the business!

The glorious chocolate flavour is thanks to the almighty cacao powder, which is an incredible antioxidant. Although this recipe is a tad time consuming (as the cupcakes must set in the fridge for at least 10 hours) they are well worth the wait. Simply place them in the fridge in the evening so that they are ready the next morning. We know how good nuts are for us, but these fellas don’t come cheap, so you could replace the walnuts with oats if you like.

Remember to take them out of their cases before serving and decorate them with berries if you fancy! I like to decorate mine with edible flowers (such as pansies) before serving. Enjoy x

Serves: 12

Ingredients

CUPCAKE BASE:
1 cup walnuts
1½ cups dates
CUPCAKE:
2 cups cashews
2 tbsp. cacao powder
2 tbsp. raw honey
1 cup water
Juice from 1 lemon
1 cup dates
¼ cup coconut oil
1 tsp. vanilla extract

Instructions

To make the cupcake base: Place walnuts into a food processor and pulse until it becomes flour like.
Add the dates and keep pulsing until it all starts to stick together.
Place cupcake cases in a cupcake tin and place about two teaspoons of the base mixture in each case. Using your fingers, press down lightly and mould the base mixture into each cupcake case. Place in freezer for 30 minutes.
To make the cupcake: Blend everything until smooth and creamy, (this should be like yoghurt). If too watery, add more dates. If it's too thick add a little bit more raw honey (or water).
Using a tablespoon, distribute evenly on top of the cupcake bases and place in the fridge for at least 10 hours (this lets it set and for the full flavour to develop).
After 10 hours, take the cupcakes out of the tin and their cases to serve (they would have set and moulded nicely into rounded cakes).

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