red onion 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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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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Foiled onions

Haleo — Fri, 10 Jul 2015 07:53:18 +0000

These are by far one of our favourite summer BBQ sides. Super easy and sooooo tasty, these little parcels are a winner every time. In tin foil, wrap up one red onion per person and put into the coals of the fire. These can be left for a while in the heat. The tin foil and outer layer of the onion protect it and act as an oven cooking the onion in it’s own skin. The layers on the inside become soft and absolutely delicious as they melt in your mouth.

When it’s time to serve, remove the tin foil so they can be popped out of their outer layer onto the plate.

An eating suggestion: remove onion layers one by one and place other BBQ treats (salads, butternut, mushrooms) inside each layer so they act as a delicious oniony parcel of goodness.

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Cucumber and melon salad

Haleo — Sun, 05 Jul 2015 15:49:45 +0000

This gourde-geous summer salad is fresh, vibrant and filled with antioxidant phytonutrients. The watermelon is packed with lycopene, the red pigment antioxidant that protects the cell membrane’s from free radical attacks, and both strawberries and watermelon contain the rock star antioxidant vitamin C. Vitamin C offers a host of benefits including helping the body heal itself. Both strawberries and watermelon are beneficial for cardiovascular health and have anti-inflammatory properties. The spiralized cucumber makes up a light and fresh base and the red onion gives the dish a bit of a bite.

You can make a few adjustments according to what’s in your pantry, for instance, you could replace the watermelon with another melon like honeydew or a cantaloupe. Pomegranates can substitute the strawberries and lemon can replace the lime.

We found it is a great palate cleanser and can be served in small bowls in between courses, or as a side salad at a BBQ.

Cucumber and melon salad

Ingredients

1 spiralized cucumber
½ a watermelon
1 container fresh strawberries
½ a red onion
1 handful of fresh mint
½ lime
1 tsp of honey

Instructions

Spiralize the cucumber (or chop into cubes if you don’t have a spiralizer).
Chop watermelon into cubes and strawberries in half.
Finely chop the red onion and the mint.
Place all the ingredients into a bowl along with the honey and lime juice and toss gently.
Let the salad sit in fridge for about an hour to let the flavours combine.
Serve chilled.

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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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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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Homemade vegetable stock

Haleo — Tue, 14 Apr 2015 11:40:46 +0000

In a perfect world, (where time was never an issue), I would try and make everything from scratch. This would include anything from my own almond milk through to my own vegetable stock. But, life happens though doesn’t it? We find ourselves running out of time and looking for ways to make our lives much more simpler. Although it’s easier for me to go out and buy organic veg stock cubes (rather than make my own), there is a simple pleasure which comes from making things yourself.

Vegetable stock is something I tend to use a lot, so during the weekend, I like to make just under 3 litres which will last in the fridge for the next week or in the freezer for up to 4 months. Make sure you have big enough containers to store the stock. When I keep mine in the fridge, I keep it in large jars.

Serves: Just under 3 litres

Ingredients

2 tbsp. coconut oil
2 red onions (cut into quarters)
3 garlic cloves (unpeeled)
1 celery stick (chopped)
3 carrots (chopped)
2 leeks (chopped)
1 fennel bulb (chopped)
4 bay leaves
15 parsley stems
6 back peppercorns
1 tsp sea salt

Instructions

Using a large pot, melt the coconut oil over a medium heat.
Add the celery, onion, garlic, carrot, leek and fennel.
Saute for about 5 minutes (until slightly soft).
Add the bay leaves, parsley stems, pepper, salt and 3 litres of water.
Bring to a boil and then turn down the heat so that it is very low, cover and gently simmer for around an hour.
Using a sieve, strain the stock and leave to cool.
Divide stock between your containers and either place in the fridge or freezer.

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