The Tropical Treat

Segi Adewusi

Sweet potato and black bean empanadas

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Sweet potato and black bean empanadas topped with a fresh avocado salsa. So good! I tweaked a recipe I found here on Delicious. It’s perfect for a Mexican inspired brunch over the weekend with other small dishes on my blog like sweetcorn fritters, fish and plantain tacos.

Empanadas are eaten all over Latin America, baked or fried, they are a popular type of pastry filled with meat or vegetables. If you aren’t feeling this veggie option there are a lots of meaty alternatives like this beef & chorizo  over on BBC Good Food.

Tropical treats aren’t just fruits or cakes. It can be comfort food with ingredients from hot and lush climates that just make you happy!

These empanadas can be made pretty quickly and the prep/chilling time is really what’s time consuming. Serve with avocado salsa and a sprinkle of feta and coriander leaves and store in an airtight container for up to 3 days. Freeze any leftover filling or use for tacos and wraps.

Serves 4
Prep 30 mins + chilling time
Cook 60 mins
Total 90 mins

Ingredients


For the sweet potato and black bean filling

1 large sweet potato, cut into 1 cm chunks
4 tbsp olive oil
1 medium onion, finely chopped
2 garlic cloves, crushed
400g tin black beans, rinsed and drained and roughly mashed
1 tsp chipotle chilli powder
1 tsp ground cumin 
1 tbsp tomato puree 
1 organic vegetable stock cube
Salt and freshly ground black pepper, to taste

For the pastry

75g butter, cubed
375g plain flour, sifted
1/2 tsp sweet paprika
1 tsp salt
240ml semi-skimmed milk, warmed gently
1 free-range large egg yolk, beaten with 1 tbsp milk

For the avocado salsa

1 ripe avocado, cut into 1 cm chunks
1/2 red onion, finely chopped
Handful of cherry tomatoes, quartered 
1/2 the juice of a lime
Handful coriander leaves
Salt and freshly ground black pepper, to taste

Method

Make the sweet potato first. Preheat the oven to 200C/180C fan/gas 6 and toss the sweet potato in 2 tbsp olive oil, season with salt and pepper. Bake for 25-30 mins or until the sweet potato slices easily with a knife. Leave aside to cool.

Heat 2 tbsp oil over a medium heat and add the onion, garlic and sauté for 2-3 mins. Add the chilli powder and cumin followed by tomato puree, black beans, stock cube and a little hot water stirring and mashing over a low heat until you have a chunky consistency. 

Mix in the sweet potato well and leave to one side to cool down.

In a medium sized bowl put butter, flour, paprika, salt. Rub together with your hands until it resembles breadcrumbs. Slowly add the warm milk and work the mixture with a dinner knife until all comes together in clumps. 

Pat the mixture together to form a dough and knead gently on a lightly floured surface. Shape into a disc, wrap the dough in clingfilm and chill for 30 mins.

Roll out the pastry on a lightly floured surface (to the thickness of roughly a pound coin) and make circles using a small bowl as a guide.

Put 1- 1/2 tbsp of filling into the centre of each circle. Brush the pastry edge with water to help seal and use the back of a fork to close each pastry.

Place the empanadas on greaseproof paper and brush with the milk and egg mixture. Bake for 20 – 25 until golden brown and firm to the touch.

Cut the avocado into small chunks and mix with onion, cherry tomatoes, squeeze over fresh lime juice and season with salt and pepper. 

Serve the empanadas with a little salsa and coriander leaves on top. Enjoy!

Banana, berry and mango smoothie bowl

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A delicious smoothie bowl with a little tropical twist – made from yogurt, frozen berries and bananas topped with fresh mango and blueberries. Sprinkle some of my nutty granola and coconut flakes and et voila. It’s my favourite breakfast!

Smoothie bowls have been all over Instagram for years and they are so easy to make which is great if mornings are busy for you. The colours are so pretty and vibrant, most importantly it tastes delicious! It’s also an easy way to get in lots of fresh fruit, feel free to mix it up.

With the colder weather coming I’ll probably start having this as dessert instead of breakfast. Enjoy!

Serves 2
Prep 10 mins
Cook 10 mins
Total 20 mins

Ingredients

2 small bananas, sliced
100g frozen mixed berries
1-2 medjool dates, pitted and roughly chopped
A few mint leaves, roughly torn 
1/2 a pot of Greek style natural yogurt 
50g fresh blueberries
50g fresh mango, chopped
1-2 tbsp nutty granola, optional
1-2 tbsp toasted coconut flakes, optional 

Method

Put the bananas, berries, dates, mint and yogurt in a blender. Blend until smooth and divide the smoothie into two bowls.

Top with fresh mango, blueberries, nutty granola (recipe here) and coconut flakes. Enjoy!

Flourless chocolate cakes with caramel, banana and coconut

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A decadent flourless chocolate cake with a little tropical twist – sweet bananas, golden caramel and nutty coconut flakes on top of a rich but light chocolate cake.

Inspired by a flourless chocolate cake I had from Gail’s Bakery during lockdown, I decided to make my own. It’s very light and doesn’t leave that bitter, intense chocolatey taste that some chocolate cakes do. Of course, if you like that add some more cocoa and use only dark chocolate.

You could make this recipe as a single cake, just remember to add a an extra ten minutes of baking time. These cakes are perfect if you are hosting a little get together or even as a weekend treat. 

Serves 12
Prep 20 mins
Cook 25 mins
Total 45 mins

Ingredients

125g unsalted butter, plus extra for greasing
100g dark chocolate, broken into chunks
100g milk chocolate, broken into chunks
1 tbsp instant coffee
6 medium eggs, separated into yolks and whites
150g golden caster sugar
1 tbsp cocoa powder and a little extra for dusting
170ml double cream
1 tsp vanilla bean paste
2 small ripe bananas, sliced diagonally 
A handful of toasted coconut flakes

For the caramel 

100g caster sugar
2-3 tbsp water
75ml double cream
25ml unsalted butter
A pinch of sea salt

Method

Preheat the oven to 180C / gas mark 4 / fan oven 160C and grease a 12 hole mini loaf pan and dust with cocoa powder. 

Break the chocolate into pieces and melt with the butter and coffee in a bowl over simmering water. Leave to one side once completely melted.

Prepare two large bowls. In one bowl, whisk the egg whites until light and fluffy. In the second bowl, mix egg yolks and sugar until pale and creamy.

Stir the melted chocolate into the egg yolks and sugar. Add the cocoa powder, mix well. Carefully fold in half of the egg whites and then add the rest, keeping as much air as possible in the mixture.

Spoon into the mini loaf tin holes and bake for 25 mins until the top is shiny and cracked.

For the caramel, put the caster sugar in a large frying pan over a medium heat with water. Swirl the pan round to ensure the water covers all the dry bits of sugar (do not stir the sugar). The sugar should start to deepen in colour fairly quickly (keep a very close eye so it doesn’t burn).

Once it’s a light amber colour take it off the heat and stir in the  butter until it’s melted, followed by the double cream and salt. Once the caramel is smooth and glossy leave it aside to cool.

Leave the cakes to cool down for ten minutes in the tin (the cakes will sink a little). Whisk the double cream and vanilla paste. Spoon or pipe on top of each cake, followed by sliced bananas, a drizzle of caramel and coconut flakes.

Grilled vegetable kebabs

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Nothing beats a kebab of some sort on a bright sunny day. These grilled vegetable kebabs are really easy to make and you can use whatever veggies you like or have at hand. I like mine bright and I always add a little bit of halloumi and plantain. These kebabs are perfect for a crowd at a barbecue or as a side for dinner with chicken, fish or quinoa.

Perfect sunny day or hot weather food. These vegetable kebabs can be prepared on a grill or on the barbecue. Have them with sweet scotch bonnet sauce, made with fresh mango, pineapple and scotch bonnet chillies, for a fiery kick.

I like to fry my plantain lightly first then put them on the skewers for a more caramelised flavour, but putting them straight onto the grill works well too.

Serves 4
Prep 15 mins
Cook 20 mins
Total 35 mins

Ingredients

For the sweet scotch bonnet sauce

160g pineapple, chopped
120g mango, chopped
1 2cm piece of ginger, finely chopped
1/2 garlic clove, finely chopped
1/2 tsp salt 
1 tbsp honey
Juice of 1/2 lime
50 ml water
50 ml white vinegar
1-2 scotch bonnet chillies, finely chopped

For the grilled vegetable kebabs

1 yellow plantain, sliced into 1 cm rounds
1 courgette, sliced into 1 cm rounds
1 small red onion, roughly chopped 
1x red, yellow and orange pepper, deseeded and roughly chopped 
2 medium corn on the cob, sliced into 6 rounds
250g halloumi, sliced into chunks 
Extra virgin olive oil, for drizzling
Sea salt and freshly ground black pepper, to taste

Method

  1. First make the scotch bonnet sauce. Place all the ingredients except the scotch bonnet chilli into a blender or food processor, blitz until smooth. 
  2. Transfer to a small saucepan, add the chilli and bring to the boil. Leave to one side to cool. 
  3. Turn on the grill to a medium heat or prepare the barbecue. Thread the vegetables and halloumi onto metal or wooden skewers (make sure to soak the wooden skewers in water beforehand). 
  4. Drizzle with olive oil and season with salt and pepper. Grill for 8 -10 minutes on each side or until the vegetables are lightly charred.
  5. Serve immediately with the sweet scotch bonnet sauce. Enjoy!

Raspberry and mango friands

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Friands are the middle ground between a fairy cake and muffin. They are popular in Australia and New Zealand but originate from France. These cakes are super light and can come with a variety of flavours and toppings. Here is my tropical twist on them made with raspberry and mango sprinkled with coconut flakes. Ideal for a mid morning snack with a cup of tea or a just sweet treat when you need a pick me up.

A lovely cake. Crisp and chewy on the outside but light and soft on the inside. I tweaked this recipe from BBC Good Food and it turned out really well. If you want plain friands and larger quantity give this recipe from Waitrose a go.

These are sweet little cakes to make over the weekend, for yourself or even as a gift in a nice box. Remember to butter your tin generously otherwise these beauties won’t come out. Enjoy!

Serves 6
Prep 15 mins
Cook 30 mins
Total 45 mins

Ingredients

100g unsalted butter, melted and cooled
100g icing sugar, plus extra for dusting
25g plain flour
85g ground almonds
3 medium egg whites
35g mango, chopped
40g rasperries
1-2 tbsp coconut flakes

Method

  1. First grease a friand or muffin tin with a generous amount of butter. Melt the butter and leave  aside to cool.
  2. Preheat the oven to 200C / gas mark 6 / 180C (fan). In a large bowl sift icing sugar and flour. Add the ground almonds and mix together.
  3. Whisk the egg whites until foamy and light in a separate bowl. Pour into the dry ingredients along with the mango (pat the mango with some kitchen towel). Stir in the melted butter slowly and mix together well.
  4. Spoon the mixture into the friand tin holes and top each one with a couple of raspberries, then sprinkle over coconut flakes.
  5. Bake for 30 – 35 minutes, until golden and firm (check by inserting a skewer and if it comes out clean it’s ready). If they start to brown too quickly cover them with some foil.
  6. Leave to cool in the tin for 10 minutes and then transfer to a wire rack. Use a sharp knife loosen the friands from the tin. Dust with a little icing sugar once cooled. Store in an airtight container and eat within a couple of days.

Super green smoothie

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Green smoothies can be an acquired taste especially if they are veggie heavy, but they can be very good for you. They’re normally packed with antioxidants (vitamin C and E anyone) which are immune- boosting and help to keep your skin healthy. It’s also an easy way to get leafy greens into your diet.

Spinach gives it the vibrant green colour, the apple and banana bring a little sweetness whilst the ginger adds some warmth. I also like to use baobab powder from Aduna in my smoothies, it’s an African super fruit rich in prebiotic fibre and vitamin C, it tastes a little like sherbet and is a great way to get an extra health kick. 

I make smoothies in my Nutribullet which is probably my favourite gadget in the kitchen but you can use any high speed blender or juicer to make it. Just sieve the smoothie if you prefer more of a juice.

Prep 20 mins
Serves 2

Ingredients

A good handful of baby spinach
1 small banana, sliced 
1 green apple, chopped 
1-2 tsp baobab powder
1 2cm piece of ginger, finely chopped
Juice of 1/2 lime
200ml coconut water or water
Ice

Method

Put everything in the blender starting with the spinach and finishing with a handful of ice cubes. 

Blend until smooth, sieve through before pouring into a glass if you prefer more of a juice.

Garnish with a sprig of fresh mint, extra ginger or apple slices and enjoy!

Rum caramel pineapple upside-down cake with vanilla cream

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A classic pineapple upside down cake infused with rum caramel and served with a light vanilla clotted cream. Sweet, sticky and aromatic, this cake brings together lovely flavours – it’s very tropical this one. Use a golden spiced Caribbean rum (I used Red Leg rum) for an authentic island taste.

Pineapple, spiced rum, caramel and vanilla what else can you ask for? Not only is this cake super easy to make, it evokes those sunny, hot places we can’t travel to now lockdown is on.  If you want a pineapple fix, without the cake, this roasted pineapple recipe with similar ingredients is equally as delicious and vegan too.

This cake is really good. I got a bit excited and pulled the cake tin away too quickly and parts of the cake stuck to the sides and crumbled away, don’t do this haha : ) Serve warm with vanilla cream on the side and an extra drizzle of rum caramel. Enjoy!

Serves 6
Prep 20 mins
Cook 60 mins
Total 80 mins

Ingredients

For the rum caramel

2-3 tbsp water
300ml double cream 
175g caster sugar
15g unsalted butter
1/2 tsp of sea salt 
60ml spiced rum

For the vanilla cream

227g tub of clotted cream
1 tsp vanilla extract
1 tbsp orange juice
1 tbsp icing sugar

For the pineapple upside-down cake

500g pineapple, cut into 2cm thick strips
150g unsalted butter, softened and a little extra for greasing
150g golden caster sugar 
2 eggs
150g self-raising flour, sifted
Pinch of salt

Method

Make the rum caramel first. Bring the double cream to the boil in a small saucepan. Put the caster sugar in a large frying pan over a medium heat with water. Swirl the pan round to ensure the water covers all the dry bits of sugar (do not stir). The sugar should start to deepen in colour fairly quickly (keep a very close eye so it doesn’t burn, you may need to turn down the heat).

Once it’s a light amber colour take it off the heat and stir in the double cream, followed by the butter, salt and rum. Once the caramel is smooth and glossy leave it aside to cool.

In a small bowl, miix together the clotted cream, vanilla, orange juice and icing sugar until smooth. Place in the fridge until ready to serve.

Preheat the oven to 180C/ gas mark 4 / 350F. Butter and line with greaseproof paper, the base and sides of a 20cm round cake tin. Arrange the strips of pineapple on the bottom of the tin and pour over half the caramel (keep the rest to serve). 

Cream the butter and sugar until pale and fluffy. Add one egg at a time using a a spatula to scrape down the sides after each one. Fold the flour in until it’s all incorporated into the mixture.

Carefully spoon the cake mixture over the pineapple and caramel, smoothing with a spatula towards the edge of the tin as you go along.

Bake for 55-60 minutes until golden and firm (cover with foil if it starts to brown too quickly). Check it’s ready by inserting a skewer and if it comes out clean it’s ready.

Leave inside the tin for 15 minutes to cool. Place a serving plate, larger than the cake tin over the top and carefully flip over. Peel away all the greaseproof paper and serve warm with any leftover caramel and vanilla cream.

 

Chipotle salmon with pineapple salsa

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A vibrant and lovely dish. There are lots of flavours at play here but it works really well.

The hardest part is the chopping. To be fair there is a lot of chopping in this recipe but it’s worth it. Make sure to marinate the fish over night, you can definitely taste the difference. 

You could definitely use this recipe for tacos. Flake the salmon into bits, top with the pineapple salsa and finish off with sour cream or crumbled feta. Enjoy!

Serves 2
Prep 15 mins + overnight marinating
Cook 30 mins
Total 45 mins

Ingredients

For the salmon

1 tsp chipotle chill flakes or paste
2 tbsp olive oil
Juice of one lime and zest 
2x 240g skinless salmon fillets
1/2 red onion, finely sliced
A handful of coriander leaves
Salt and freshly ground pepper

For the pineapple salsa

350g fresh pineapple, cut into slices
2 fresh chillies, finely diced 
1 medium sized pointed red pepper, finely chopped
1/2 red onion, finely chopped
Juice of one lime and zest
Extra-virgin olive oil

Method

Marinate the salmon overnight. In a small bowl, mix chipotle chilli, olive oil, lime juice and zest. Add the salmon fillets. Put in the fridge overnight or for at least a few hours. 

Preheat the oven to 180C fan / 200C / Gas Mark 6. Cut two large squares of baking paper and place one salmon fillet on a sheet. Top with sliced red onion and coriander leaves, season well with salt and pepper. Fold the sheet over and tightly fold and pinch the edges in to create a square parcel. Repeat with the second salmon fillet and place on a baking tray. 

Bake for 25-30 minutes until the salmon is tender and flakes easily.

Heat a large frying pan over a high heat. Place the sliced pineapple in the pan and turn over occasionally until charred. Leave aside to cool.

Finely chop the slices of pineapple and add to a medium sized bowl. Add finely chopped chillies, red onion and red pepper. Squeeze over lime juice and drizzle olive oil. Season with salt and black pepper.

Spoon over the juices from the baking sheet parcel onto the salmon and then place on a plate. Serve with the pineapple salsa. Eat straightaway!

Avocado, sweet potato and black bean quesadillas

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So crispy on the outside and proper gooey in the middle. These are good…If you want a break from baking banana bread whilst you’re quarantining why not try making these quesadillas.

A classic Mexican staple, these ones are made with avocado, sweet potato and black bean with a sprinkling of mature cheddar cheese . They’re flavoursome, simple and so good together (one of the nicest combinations in my opinion). Make mini ones for snacking or bigger ones for lunch or dinner.

We all need a bit of comfort food during this lockdown and yes we are all probably going to put on a little weight. So we may as well get eating! 

I have made these refried black beans in a few recipes on the blog. Not only are they delicious in quesadillas, they work well with sweetcorn fritters and cornbread. Make a batch and freeze : )

Enjoy these quesadillas for breakfast, brunch, lunch etc. or whenever you like to be honest!

Serves 4
Prep 15 mins
Cook 60 mins
Total 75 mins

Ingredients

For the sweet potato 

2 medium sized sweet potatoes, washed and stringy bits removed
Knob of butter
4 large tortillas
100g mature cheddar, grated 

For the refried black beans 

2 tbsp extra-virgin olive oil
1/2 red onion, finely chopped
2 garlic cloves, crushed
400g tin/carton black beans, rinsed and drained and roughly mashed
1/2 tsp chipotle chilli powder
125ml organic vegetable stock
Salt and freshly ground black pepper, to taste

For the avocado 

1 ripe medium avocado, halved and diced 
Juice of one lime and zest
Small bunch of coriander chopped and some whole leaves left 
Salt and freshly ground pepper
Soured cream, to serve

Method

Bake the sweet potatoes first. Preheat the oven to 180C fan / 200C / Gas Mark 6. Wash the sweet potatoes and remove any eyes or stringy bits and then prick all over with a fork. Bake in the oven for an hour or until a knife can go all the way through easily.

Once cooled scoop out the sweet potato into a medium size bowl and mix with a knob of butter and half of the grated cheese. Cover and set aside.

In a small saucepan, heat oil over a medium heat and add the onion, garlic and sauté for 2-3 mins. Add the beans, chilli and stock, stirring and mashing over a low heat until you have a chunky consistency. Season with salt and pepper and leave aside.

Scoop the flesh out of the avocado and dice, transfer into a small bowl. Combine with lime juice, zest and coriander. Season and set aside.

Heat a large frying pan over a low heat. Place a tortilla on a chopping board and brush with a little oil. Transfer it to the pan (oily side down) and spoon sweet potato, black beans, avocado and some of the remaining cheese onto one half of the tortilla. Fold over the other half to make a semi circle and press down gently. 

Cook for a couple of minutes and then flip the tortilla over, cook for a few minutes further or until golden brown and crisp. Remove from the pan and keep warm and repeat with the remaining quesadillas.

Slice into quarters, serve with lime wedges, soured cream and scattered coriander leaves. Eat straightaway!

Mango, kiwi and passion fruit salad

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Get some tropical vibes and Vitamin C with this simple fruit salad – mango, kiwi and banana in a light passion fruit syrup. It’s bright, delicious and full of natural goodness. I think we all could do with something super easy to make but is really good for us right now.

To be honest you can use any fruits you have at hand (now we are quarantining make the most of what you have tinned, frozen or fresh) and if you can’t get your hands on passion fruit, substitute with orange juice or clementines instead. 

With the Coronavirus looming I have definitely felt the need to step up and make sure I’m eating healthy, delicious and most importantly immune-boosting food. 

I made this fruit salad the first time to serve with a coconut tart I made a few weeks back but realised it’s pretty versatile. So put it on top of your porridge, eat it with some coconut granola and yogurt or just have it on it’s own…

Mango, kiwi and passion fruit salad

A simple tropical fruit salad – mango, kiwi, banana with a light passion fruit syrup. It’s bright, delicious and full of natural goodness. Get your vitamins in! This tropical fruit salad is lovely on its own, with some yogurt and granola or this toasted coconut custard tart.

  • 3 Passion fruit, halved and seeds scooped out 
  • 1-2 tsp brown sugar
  • 1 tsp fresh lemon juice
  • 200g mango, cubed
  • 4 ripe kiwis, peeled and quartered lengthways
  • 2 small bananas, cut into 1/4 inch slices

  1. First make the syrup, scoop the seeds out of the passion fruit and press the pulp into a small fine sieve over a small saucepan extracting the juice*.

  2. Over a medium heat, add the sugar to the juice stirring slowly until smooth. Pour into a small bowl and add the lemon juice and leave aside to cool.

  3. In a medium bowl, put the pieces of mango, kiwi and banana together. Pour over the syrup and toss ensuring all the fruit is coated in the passion fruit syrup.

  4. This is best eaten straight away but will keep for a day refrigerated. Enjoy!

*Keep one passion fruit aside and stir with the syrup if you like the seeds.

This recipe is slightly adapted from this delicious one over at Food and Wine.