The Tropical Treat

Archives for May 2019

Plantain and sweet potato moqueca (Brazilian stew)

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This is my take on the classic Brazilian stew moqueca traditionally made with seafood all over the country.  I’ve adapted this particular version which comes from Bahia a northeastern state and uses palm oil (a hotly debated ingredient in the West because of the devastating impact its extraction has on rainforests and wildlife ). It features heavily in West African cooking where it has been used traditionally for hundreds of years and made its way to Brazil via the West Africans. 

Do use organic sustainably sourced palm oil which can be bought here. It really is a key ingredient in this stew because it gives it a unique depth of flavour and a lovely reddish colour. If you can’t get hold of it then substitute with two teaspoons of paprika and swap the olive for coconut oil.

It’s delicious and warming recipe that would be a perfect accompaniment to baked white fish or grilled chicken.

A  fish version can be found here and both are super quick, easy to make and amazingly good. 

Serves 4
Prep 15 mins
Cook 20 mins
Total 35 mins

Ingredients

Olive oil
1 large onion, thinly sliced
2 large sweet potatoes, peeled and cubed
2 large plantains, peeled and cut into 1cm slices 
3 garlic cloves, crushed
2 tbsp organic sustainably sourced palm oil (see below)
1 tsp sweet paprika
250ml coconut milk 
1 large red pepper, deseeded and thinly sliced
1 large green pepper, deseeded and thinly sliced
2 medium vine tomatoes, deseeded and thinly sliced 
small bunch of coriander, roughly chopped 
3 spring onions, finely sliced  
100ml water 
Sea salt and black pepper
Coconut rice – to serve

Method

Peel and chop the sweet potato into 2-3cm chunks. Place in a large saucepan and bring to the boil.

Heat the olive oil in a large frying pan using enough to fully cover the base of the pan. Add garlic, onion, plantain, salt and black pepper and sauté for 3 minutes over a medium heat, turning the plantain occasionally. 

Add the palm oil, paprika and sweet potato. Slowly stir in the coconut milk and water ensuring the  coconut milk has completely dissolved. Bring to the boil, reduce the heat and simmer for 5 minutes stirring occasionally. Check the seasoning and add salt and pepper if needed.

Add the peppers, tomatoes, coriander and spring onions and simmer for 5 minutes or until the peppers are slightly softened (save a little spring onion and coriander to garnish). 

Serve with coconut rice and top with coriander and spring onion.

Coconut brownies

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Chocolatey, dense and deliciously rich coconut brownies. I found this brownie recipe through the British Bake Off star Edd Kimber’s instagram and boy are they good.

The original recipe calls for wholemeal rye flour which Edd says adds a distinctive flavour but I accidentally picked up white rye flour (typical!). I imagine both would work beautifully with this recipe so take your pick. 

Adding coconut is my tropical twist to this as I think it pairs amazing well with chocolate. Of course chocolate is another tropical treat, derived from cacao (which the Aztecs dubbed the food of the gods) and is native to South America.  

This is definitely something to bake on the weekend since it involves a couple of hours cooling in the fridge which is a necessary step to set the brownies. 

You will enjoy every bite of this, these brownies are crisp, gooey and rich in all the right places. It packs in a lot of chocolate (make sure you get at least 70% cocoa solids) so if that’s your thing get baking.

Coconut is something I have definitely grown to love. I would always avoid bounty chocolate bars (UK people you know what I’m on about) or anything with coconut as a youngster and now I’m throwing coconut over everything. 

When you bring the brownies out of the oven, sprinkle over your toasted coconut chips and cut a square before putting it in the fridge to set properly. This is when they will be very gooey and the combination with the coconut chips is most heavenly!

Chocolatey, dense and deliciously rich coconut brownies. I think the best brownies are always crisp on the outside, followed by a crumbly cake like layer and then descend into a soft and gooey middle. Making brownies with coconut just adds a delightful nutty flavour and makes them that little bit more tropical. Coconut and chocolate are definitely a match made in heaven! Once out of the oven liberally sprinkle toasted coconut chips and indulge in these brownies for a decadent yet exotic afternoon treat. 


Prep 20 mins
Cook 25 mins
Total 45 mins

Ingredients


175g white rye flour
100g desiccated coconut 
50g cocoa powder 
1/2 tsp salt
1/2 tsp baking powder
200g unsalted butter, diced
300g dark chocolate (65-75% cocoa solids)
150g caster sugar
220g light brown sugar
4 large eggs
1 tsp vanilla extract
Toasted coconut chips, to decorate

Method

Preheat the oven to 180C/ gas mark 4 / 160C (fan) and line a 9 x13 inch brownie pan with greaseproof paper.

First start with the dry ingredients. In a large bowl sift flour, desiccated coconut, cocoa, baking powder and salt. Melt the dark chocolate and butter in a heatproof bowl over a simmering pan of water ensuring to stir occasionally. Put to one side once silky and smooth.

Now the wet ingredients, in a large bowl put eggs, sugar and vanilla and mix together using an electric whisk for at least 5 minutes until pale and fluffy. Slowly add the melted chocolate and mix until well combined.

Mix the dry ingredients to the chocolate mixture using a spatula and wooden spoon and ensuring not to over-mix (once the last bit of flour has gone stop).

Carefully place the batter into the prepared pan and smooth over into an even layer.

Bake for 25 minutes, once out of the oven leave to cool for 1 hour at room temperature and sprinkle the toasted coconut chips. Transfer to the fridge for a further couple of hours.

Once the brownies have set, cut into roughly 16 squares and serve up.

Chipotle tomato, black bean & potato scramble

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Sometimes toast or cereal just isn’t going to cut it…

So why not try a simple, wholesome and colourful Mexican inspired one pan breakfast dish. It’s made with only a few ingredients – baby plum tomatoes, black beans, spring onions, eggs and new potatoes topped off with a little chipotle chilli. 

You might be thinking this dish isn’t very tropical but both potatoes and tomatoes originate from Latin America (modern day Peru to be exact).

It’s one of the speediest cooked breakfasts you’ll probably ever make and packed with lots of health boosting ingredients, what’s not to love!

This is very child friendly with everything mixed in together too and great for when you have lots of people over for breakfast and everyone’s helping themselves. If you do eat meat, some chorizo or streaky bacon would pair perfectly with this dish.

With a great blend of carbs and protein this scramble is the ideal post run or workout breakfast. It’s crammed full of restorative protein rich ingredients such as black beans essential for regaining your energy levels but would work perfectly well too

Boil the potatoes first making sure they are nice and tender. Fry the spring onions, tomatoes and black beans and then add the potatoes, remove from the pan after a couple of minutes. 

Serve up with some extra coriander and enjoy!

Chipotle tomato, black bean & potato scramble

A simple, wholesome and colourful Mexican inspired one pan breakfast dish made with only a few ingredients – baby plum tomatoes, black beans, spring onions, eggs and new potatoes topped off with a little chipotle chilli. You could probably make this scramble with ingredients already in your kitchen cupboard, it’s so easy and deliciously good. It’s also the perfect post-run breakfast with an ideal blend of carbs and essential protein to help nourish and repair the body.  

  • 350g baby new potatoes, halved
  • 2 tsp butter
  • Salt and freshly ground black pepper
  • 1 tbsp olive oil
  • 4 spring onions, thinly sliced
  • 1/2 tsp chipotle chilli flakes
  • 100g baby plum tomatoes, halved
  • 100g black beans, drained and rinsed
  • 4 medium free range eggs, beaten
  • 1 tbsp chopped coriander

  1. First boil the potatoes for 15 minutes or until tender. Drain, crush and season with 1 tsp butter, salt and black pepper.

  2. Heat oil in small pan and fry the potatoes, onions and chilli for a couple of minutes. Add the tomatoes and black beans and cook for 1-2 minutes further, remove from the pan, cover and set aside.

  3. Using the same pan, add 1 tsp butter, the eggs and stir gently until scrambled. 

  4. Add the potato mixture, corianders season with salt and pepper and serve up straight away.

*Adapted from Waitrose’s chilli tomato potato scramble

Sweet Potato and Plantain Buddha Bowl

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Sweet Potato and Plantain Buddha Bowl

I’m here to tell you about the best sweet potato and plantain Buddha bowl…

Firstly, if you didn’t know already Buddha or bliss bowls are typically veggie or vegan dishes (beautifully presented) made with a variety of raw or cooked vegetables, grains and pulses. The brilliant thing about these bowls of goodness are the infinite combinations you can create. 

This is a bright, vibrant delicious bowl that makes you feel good from the inside out…
Sweet Potato and Plantain Buddha Bowl

Naturally, this Buddha bowl is tropically inspired and packed with fresh mango, sweet potato and plantain roasted in coconut oil, refried black beans and avocado. It makes the perfect healthy lunch at home or use it as a side for fish or chicken dishes. 

Sweet Potato and Plantain Buddha Bowl

If you’re not really into salads especially those hardcore green ones, for instance, this Buddha bowl is an amazing alternative. It’s a great way to nourish your body and get in some goodness, all courtesy of Mother Earth!

To sum up, just roll up your sleeves and get creative! This dish needs more slicing and dicing than anything but it’s completely worth it.

Serves 2
Prep 20 mins
Cook 40 mins
Total 60 mins

Ingredients

1 small sweet potato, cut into 1 inch cm semi-circles
1 ripe plantain, cut into 1 inch circles
2 tbsp coconut oil
Refried chipotle black beans recipe is here
1/2 mango, chopped
1 carrot, grated 
1 avocado, peeled, de-stoned and sliced 
A handful of cherry tomatoes 
A handful of curly kale
1/2 red onion, finely sliced (optional)
Sea salt and freshly ground black pepper
Juice of 1 lime

Method

Preheat the oven to 200C / gas mark 6 / 180C fan and line a baking tray with greaseproof paper. Arrange the sweet potato and plantain on the baking tray and season with sea salt. 

Drizzle over 1-2tbsp of coconut oil ensuring the sweet potato and plantain are evenly coated and bake for 30-40 mins or until golden brown.

Meanwhile, make the refried chipotle black beans – see the recipe here. 

In a large pan, steam your curly kale for 5-6 mins until cooked and season with sea salt and pepper. Squeeze some lime juice over the chopped mango and avocado.

Assemble the Buddha bowl, first put the roasted veggies on the plate and then arrange the chipotle black beans, cherry tomatoes, carrot, kale, chopped mango, avocado and finish with red onion. Enjoy!