The Tropical Treat

Archives for January 2021

Coconut pancakes with roasted rhubarb and lime

By

Coconut pancakes with roasted rhubarb and lime

The most delicious fluffy coconut pancakes with roasted rhubarb and lime. With forced rhubarb in season now and Pancake Day coming up in the next couple of weeks I decided to get my frying pan out early for this recipe (it’s from Waitrose and ever so slightly adapted by me).

Coconut pancakes with roasted rhubarb and lime
Sweet tart rhubarb roasted with super fluffy coconut pancakes and coconut yoghurt…

First roast the rhubarb for roughly 20 mins in the oven with some golden caster sugar and lime juice. Take out of the oven and then serve warm with the fluffy coconut pancakes and yoghurt. So good!

Coconut pancakes with roasted rhubarb and lime

Once you’re done making these coconut pancakes do have a go at these easy peasy banana ones.

Serves 4
Prep 10 mins
Cook 30 mins
Total 40 mins

Ingredients

400g rhubarb, trimmed and cut into 4cm lengths
130g golden caster sugar
1 unwaxed lime, zest and juice
225g self-raising flour
1/2 tsp baking powder
1/4 tsp fine sea salt
20g coconut oil, melted, plus 2 tsp for frying
1 large egg, beaten
250ml coconut drink
60g coconut milk powder
coconut milk yogurt alternative, to serve

Method

Preheat the oven to 200C / gas mark 6 / 180C (fan). In a small roasting dish, toss the rhubarb with 60g sugar, most of the lime zest (reserving a little to serve) and all of the lime juice, then arrange in a single layer. Cover with foil and roast for 15-20 minutes until tender but still holding its shape.

Meanwhile, sift the flour and baking powder into a bowl. Stir in the salt, the remaining 70g sugar. Make a well in the centre and add the melted coconut oil and egg. 

In a jug, mix the coconut drink and coconut powder together (don’t worry if there are a few lumps here and there). Use a whisk to mix from the centre outwards, gradually adding the coconut mixture until you have a thick, spoonable batter.

Heat 1/2 tsp coconut oil in a large frying pan and swirl the pan so it covers the surface. Working in batches of 3, add mounds of batter to the pan (2 tbsp each) to form pancakes. 

Cook over a medium heat for 2-3 minutes, then flip and cook for a further minute. Repeat with the remaining batter. Divide between warm plates and top with the rhubarb and a dollop of coconut yogurt alternative. Sprinkle over the reserved lime zest and serve straight away. Enjoy!

Pecan cinnamon sweet potato muffins

By

If you love the orange stuff as much as me then you’ll definitely be interested in making these healthy breakfast muffins using sweet potatoes.

The original recipe which I’ve slightly adapted comes from The Sweet Potato Cookbook by Heather Thomas which I highly recommend you buy.

I still can’t get my head around baking with sweet potato and yet it works beautifully well! This recipe, most importantly creates soft and light muffins delicately spiced with ground cinnamon and ginger.

Sweet potatoes create a lighter and healthier breakfast muffin that’s better for you just by using a tropical root vegetable…

As well as this, these healthy breakfast muffins are made using wholemeal spelt flour, an ancient nutritious grain packed with vitamins and minerals.

In a nutshell, they are perfect first thing with some Greek yogurt, sliced bananas, a drizzle of honey or maple syrup. Give them a go!

And if sweet potatoes really aren’t your thing why not try these sweetcorn fritters as a healthy alternative. Enjoy!

Makes 12
Prep 15 mins
Cook 35 mins
Total 50 mins

Ingredients

250g sweet potatoes, mashed
200g soft brown sugar
2 medium eggs, beaten
120ml sunflower oil
85g buttermilk
1 tsp vanilla extract
200g wholemeal spelt flour
1 tsp baking powder
1/2 tsp bicarbonate of soda
1/2 tsp sea salt
1 tsp ground cinnamon
1/4 tsp ground nutmeg 
1/4 tsp ground ginger
85g pecans, chopped and a few left whole to top the muffins

Method

Preheat the oven to 190C / gas mark 5 / 375F and fill a 12-muffin tin with paper cases.

Prick the sweet potatoes with a fork and cook in the microwave for a few minutes until the flesh is soft and tender. Scoop out the potato and mash until smooth, set aside to cool in a bowl.

In a medium sized bowl,beat sugar, eggs, oil, buttermilk and vanilla into the sweet potato mash.

Mix together the flour, baking powder, bicarb of soda, salt and ground spices. Gently fold into the sweet potato mixture, then stir in the nuts.

Spoon the mixture into the paper cases and bake in the oven for 20 mins until golden and firm (check by inserting a skewer and if it comes out clean it’s ready). 

Leave to cool in the tin for 10 minutes and then transfer to a wire rack. Store in an airtight container and eat within a couple of days.

Ottolenghi’s easy sweet apple dumplings

By

Ottolenghi’s fried apple dumplings with coconut caramel are an absolute treat. I discovered the recipe in his weekly Guardian column and thought I would give it a go.

It calls for tinned apples which I’ve never used to to cook before but will definitely be getting creative with from now on.

I like the tropical spin on Ottolenghi’s dumplings. They are like little crispy coconut laced apple pies. The apple is cooked and infused with dark brown sugar, rum, vanilla, lime leaf and a little flaked sea salt and then fried in coconut oil – so good! You can see how I make them here on my Instagram highlights.

If you want a change from vegetable or chicken gyoza then this is a great way to go. Don’t forget to make that gorgeous coconut caramel to dip those dumplings in. 

Makes 20
Prep 10 mins
Cook 35 mins
Total 45 mins

Ingredients

1x 385g tin sliced apples, drained (reserve the liquid) and roughly chopped into 1cm pieces
1/2 tsp ground cinnamon
1 fresh or dry makrut lime leaf, finely chopped
1 tsp vanilla extract
45g dark muscovado sugar
2 tbsp dark rum 
Flaked salt
20 gyoza wrappers (defrosted, if frozen)
150ml coconut oil

Method

Put the apples and their reserved juices in a small saute pan with the cinnamon, lime leaf, vanilla, sugar, rum and half a teaspoon of flaked salt, then set it over a medium heat and cook for 15 minutes, until the liquid evaporates. Set aside to cool.

Meanwhile, put the coconut milk, sugar, lime leaf and a pinch of salt in a medium saucepan on a medium-high heat, and cook, stirring often, for about 15 minutes, until you have a smooth, dark brown caramel the consistency of single cream.

Keeping the gyoza wrappers under a damp cloth and working with them one at a time, moisten the edge of a gyoza wrapper with a little water and put a tablespoon of the cooled filling in the middle. Fold into a half-moon and firmly press the edges together. Repeat with the remaining wrappers and filing.

Heat the coconut oil in a large frying pan on a medium heat, then fry the dumplings for a minute or two on each side, spooning the hot oil over them to ensure they colour evenly. When the dumplings are crisp and golden brown all over, drain on a plate lined with kitchen towel. Serve hot, sprinkled with flaked salt and with the warmed caramel alongside.

Black bean, tortilla and avocado salad with tomato salsa

By

A simple Mexican inspired salad using ingredients you probably have in the cupboard and fridge, mix and match with whatever you have and use those leftovers.

Here we have black beans, tortilla, avocado, coriander, spinach leaves and an easy tomato salsa. It’s also high in protein so perfect if you’re looking for something easy to make post workout.

Serves 2
Prep 10 mins
Cook 25 mins
Total 35 mins

Ingredients

A handful of cherry tomatoes
1/2 pointed pepper, roughly chopped
1 jalapeno chilli 
2 garlic cloves, unpeeled
2 corn tortillas
2 tbsp olive oil
1/2 red onion, finely chopped
1/2 tsp chipotle chilli flakes
1/2 tsp ground cumin
A handful of coriander, stalks finely chopped and leaves roughly chopped
400g carton black beans, drained and rinsed
60g spinach leaves
1 avocado finely sliced 

Method

First make the salsa. Heat a dry frying pan over a high heat. Put cherry tomatoes, pepper, jalapeño and garlic and dry fry until charred all over (roughly 8-10 mins). Leave aside to cool. 

Preheat the oven to 200C/180C fan/gas 6. Peel the garlic and remove the stalk of the chilli and put in the food processor along with the tomatoes and pepper. Blend until smooth and sprinkle over a little salt.

Brush both sides of the corn tortillas with 1 tbsp olive oil and cut into quarters. Place onto a baking tray lined with greaseproof paper making sure they don’t overlap. Bake for 8-10 mins or until golden brown.

Meanwhile, heat 1 tbsp olive oil in a frying pan over a medium heat. Add the red onion with a pinch of salt, chipotle and cumin and cook until softened. Add the coriander stalks and black beans and cook for a few minutes further.

Assemble the salad and coriander leaves on a plate with the avocado and tortilla. Place the beans on top and spoon over the tomato salsa. Enjoy!

Citrus sea bass with avocado

By

Fresh zesty pan fried sea bass with tangerines and avocado. The sea bass fillets are seasoned with salt and pepper then marinated in the zest and juice of tangerines (can use clementines or oranges too), lemon juice and spring onion. A very quick, colourful and easy dish to make : )

Serves 2
Prep 15 mins + 30 mins to marinate
Cook 10 mins
Total 55 mins

Ingredients

2 sea bass fillets 
1/4 tsp salt and peppery @cornishsea_salt 
1/2 avocado, finely chopped
1/2 cucumber, de-seeded and finely chopped
A few mint leaves (optional)

Dressing

Juice of 1/2 lemon
2 tangerines, zest and juice of 1 and the other thinly sliced into rounds
A couple of spring onions, finely chopped
A drizzle of extra-virgin olive o

Method

Make the dressing first. In a small bowl whisk lemon juice, the juice of 1 tangerine, zest and spring onion.

Season the sea bass with salt and pepper and cover with the dressing ensuring it is all coated evenly. Put in the fridge for 30 minutes to marinate.

Meanwhile, assemble the tangerine slices onto a plate. Finely dice the avocado and cucumber and sprinkle over a little salt.

Heat olive oil in a frying pan over a medium heat. Once the pan is fairly hot put in the sea bass  fillets and cover with the dressing. Turn them over once after a couple of minutes and cook for 5 -10 minutes.

Place the sea bass on top of the sliced tangerines and pour over the dressing from the pan. Spoon the avocado and cucumber onto the sea bass and scatter over some mint leaves. Enjoy!

Chicken suya with cherry tomatoes and red onion

By

One of my favourites – chicken suya with cherry tomatoes and red onion. Suya is a traditional Nigerian spice blend made with roasted peanuts, salt, cayenne pepper, garlic, onion, white and black pepper. 

It’s normally coated on very thin strips of beef and barbecued (then served up with cherry tomatoes and red onion in newspaper). As I’m not eating much red meat at the moment here’s a chicken traybake version with a little added honey for sticky, salty and sweet goodness. 

Serves 2
Prep 15 mins + 2 hours or marinate overnight 
Cook 40 mins
Total 55 mins

Ingredients

500g free-range chicken thighs and drumsticks
125g cherry tomatoes, sliced and quartered
1 medium sized red onion, finely sliced
1 lemon, sliced and quartered (optional)

For the marinade

2 tbsp clear honey
2 tbsp groundnut oil
Juice of 1/2 lemon
1 tsp fine sea salt 
1/2 tsp coarse black pepper 

For the suya spice mix

120g roasted peanuts
1 tsp ground ginger
1 tsp ground white pepper
1 tsp cayenne pepper
1 tsp onion powder
1 tsp garlic powder 

Method

First marinate the chicken. Place the chicken in a large bowl and add honey, 1 tbsp oil, lemon juice, salt, black pepper and half of the suya spice (blitz the spices in a food processor until a fine crumb to make the suya spice). Mix well into the chicken and leave to marinate for at least 2 hours or overnight.

Preheat the oven to180C/ gas mark 4 / 350F. Arrange the chicken on a baking tray lined with greaseproof paper and sprinkle over 2 tbsp of suya spice (keep the remainder in an airtight jar). P

Place half the cherry tomatoes and red onion around the chicken. Drizzle over 1 tbsp of oil.

Bake for 35-40 mins or until golden brown and the chicken juices run clear. Add the remaining cherry tomatoes and red onion. Garnish with the lemon slices and enjoy!

Mango and passion fruit smoothie with lime

By

Let the January detox begin! I present a delicious tropical breakfast smoothie made from rolled oats, Greek yogurt, chopped mango, honey, passion fruit and lime juice. I have started running properly again so will definitely be adding this fruity smoothie to the mix. 

Add in your chosen protein powder for a perfect post workout smoothie or healthy snack.

Swap out the Greek yogurt for coconut yogurt or almond milk for an equally delicious Vegan version. Enjoy!

Serves 2
Prep 10 mins
Cook 5 mins
Total 15 mins

Ingredients

50g rolled oats 
250g mango, chopped 
1/2 a pot of Greek style natural yogurt 
1-2 tsp honey
250ml water
Juice of 2 passion fruit ( scoop seeds into a small sieve to juice and keep some to top the smoothie)
Juice of 1/2 lime

Method

Put the rolled oats, chopped mango, yogurt, honey, water, passion fruit and lime juice in a blender.

Blend until smooth and divide into glasses and top with some passion fruit seeds. Enjoy!

Crab, tomato and cayenne palmiers

By

An easy little canapé – crab, tomato and cayenne palmiers. Slightly tweaked from a recipe I found on Delicious here.

Palmier is French for ‘palm’, the leaf of this tropical tree is where these delightful pastries take their name from. Interestingly, they seem to have some sort of sweet or savoury variation across the world whether that’s glazed with honey in Puerto Rico or in Spain topped with coconut.

I have opted for a savoury version here with a little cayenne…

And it’s super easy to make, just mix some crabmeat, plum cherry tomatoes, cayenne pepper, mustard and grated cheddar and season with a little salt and pepper.  

Spread the mixture onto a puff pastry sheet, slice thinly, roll like a scroll and pop into the oven. Et voila

Serves 6
Prep 15 mins + 30 mins of chilling time
Cook 25 mins
Total 40 mins

Ingredients

100g plum cherry tomatoes, deseeded and finely chopped
100g white crabmeat 
1/4 tsp cayenne pepper
1/2 tsp mustard powder
50g mild cheddar cheese, grated
Juice of 1/2 lemon
Salt and freshly ground black pepper, to taste
320g ready rolled all butter puff pastry
1 medium free range egg, beaten

Method

In a medium sized bowl mix cherry tomatoes, crabmeat, cayenne, mustard and cheddar. Squeeze over lemon juice and season with salt and pepper.

Spread the mixture evenly over the puff pastry sheet leaving 1cm around the edges. Roll the pastry up to the middle, place the widest side of the pastry in front of you and roll to the middle then flip it round and repeat (it should look like a long scroll). 

Gently push the scrolls together, turn over and cover in cling film. Put in the freezer for 30 minutes.

Preheat the oven to 200°C/180°C fan/gas 6. Bring the pastry log out of the freezer and brush all over with the beaten egg. 

Slice thinly with a sharp thin knife dusted with flour (roughly 0.5cm per slice) and place on a baking tray lined with greaseproof paper. Glaze and brush each palmier again with the beaten egg. Bake for 20-25 or until golden brown, it’s best served warm : )