The Tropical Treat

Segi Adewusi

Roasted whole pineapple with vanilla and spiced rum

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Caramelised roasted pineapple with fragrant vanilla and spiced rum is the ultimate tropical treat. A beautiful desert to simply end a very hot day or something to remind you of the sunny days when its freezing cold outside.

There are lots of variations of roasted pineapple around with different flavour combinations and if ice cream isn’t your thing swap it out for creme fraiche, coconut yogurt or have it on its own.

I really love this dish. It’s simple but the flavours are so on point.

This is also a great recipe for gatherings. It doesn’t involve much prep and it’s easy enough to put on the barbecue – make sure you baste and turn it over often so it cooks evenly.

Pineapple is often just sliced and eaten as it is which is great but there’s so much more you can do with it. Roasting them is one way and it definitely enhances the natural flavour!

Make sure you get ripe pineapples – sniff the bottom of them and they should smell fragrant, look out for withered leaves or if unripe wait around a week before using them. 

I used the very tropical Red Leg Spiced Rum which is infused with Jamaican ginger and vanilla, it works a treat here. Serve up with vanilla ice cream and sprinkle over torn mint leaves!

Serves 4
Prep 15 mins
Cook 50 mins
Total 55 mins

Ingredients

1 large ripe pineapple 
125ml maple syrup
1 vanilla pod, cut lengthways and seeds scraped out 
150ml spiced rum
30g unsalted butter
A pinch of sea salt 
Vanilla ice cream, to serve (optional)
2 tbsp mint leaves, torn (optional)

Method

Preheat the oven to 190C/gas mark 5/375F. Using a sharp knife cut the top and bottom of the pineapple. With the pineapple sitting on a chopping board carefully remove its rough skin (try not to take too much of the fruit off). 

Using a small sharp knife remove the holes or ‘eyes’ by cutting diagonally around the pineapple, removing the flesh and creating a spiral pattern (see here).

Put maple syrup, vanilla pod and seeds, rum and butter in a small pan. Stir over a low heat and add a pinch of sea salt once the butter has melted. Simmer for a couple of minutes until it starts to bubble.

Put the pineapple on a small baking tray on its side and pour over the syrup making sure it’s completely covered. Roast for 50 minutes, basting and turning the pineapple every 10 minutes to ensure its evenly cooked.

Once the pineapple is caramelised and tender remove from the oven and leave to cool. Throw away the vanilla pod and reserve any leftover syrup to serve.

Cut the pineapple lengthways into slices, drizzle over the syrup and serve with vanilla ice cream and torn mint leaves.

Notes

*Watch the video to see how to properly cut the eyes from the pineapple. To make this vegan just omit the butter and serve with vegan ice cream.

Black eyed bean fritters (Akara) and Mexican street corn salad (Esquites)

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Flavoursome, crispy and really delicious.

Akara or black eyed bean fritters are widely eaten across West Africa and have even found their way to Brazil and the American South where they’ve been given cultural twists but the heart of the recipes have stayed the same. 

I’ve adapted this recipe to make it super quick by using cooked cartons of black eyed beans, blitzing it in the food processor, adding spice and frying. It makes the perfect starter and is completely vegan. Dip them into hot pepper sauce and serve up with Esquites.

I discovered Mexican street corn through endless posts of them on Instagram and I decided to see if they lived up to the hype. Yes, they do! Here’s the original recipe I used.

Smoky sweet corn jazzed up with creamy cheese, chilli and fresh herbs. It’s a good one!

Makes 12 little fritters
Prep 10 mins
Cook 15 mins
Total 25 mins

Ingredients

For the fritters
2 x 400g carton black eyed beans, rinsed and drained 
1 small red onion, finely chopped
2 garlic cloves, minced
1 green chilli, deseeded and finely chopped
2 tbsp plain wholemeal flour
1 tsp sea salt
1/2 tsp cayenne pepper
1/2 tsp paprika
1/2 tsp freshly ground black pepper
1 tsp baking powder 
Sunflower oil, for frying 

For the street corn salad
2 tbsp sunflower oil
1 tsp sea salt
400g corn kernels, cut from 4 medium corn cobs 
1 tbsp mayonnaise 
60g feta cheese, finely crumbled
4 spring onions, thinly sliced (green part only)
A handful of coriander leaves, finely chopped
1 green chilli, deseeded and finely chopped
1 garlic clove, finely chopped
Juice of 1 lime 
1/2 tsp chilli flakes 

Method

Make the fritters first, drain and rinse the black eyed beans. Pour into a food processor and blitz for a few seconds (it should have a chunky consistency and you may need to add a little water)*. 

Place into a bowl and add red onion, garlic, green chilli, flour, salt, cayenne pepper, paprika, baking powder and black pepper. Mix well and shape into 12 small patties (about 2 tbsp of the mixture per patty).

In a wok heat 500ml of sunflower oil (drop a tiny piece of bread in and if it bubbles it’s hot enough) and fry 3 fritters at a time until golden brown and crisp. Drain any excess oil using kitchen paper. Continue until the mixture is finished and keep warm in the oven.

Using the same wok, heat oil over a high heat. Add corn kernels and sea salt tossing a couple of times. Leave to cook for a couple of minutes on one side until the corn chars. Stir and repeat on the other side until the corn is charred all over. Toss and stir for a few minutes until cooked through.

Place the mixture into a bowl and add mayonnaise, feta, spring onions, coriander, green chilli, lime juice. Sprinkle over chilli flakes and serve up!

Notes

*You can mash the beans using a potato masher if preferred!

Watermelon, tomato and chilli salad

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A real sunshine salad – fresh, zingy and sweet. Refreshing watermelon works a treat in a salad but with juicy baby plum tomatoes, red onion, chilli and toasted peanuts it’s even better! This salad would be a great vegan starter, side dish at a summer garden party or main with some feta cheese and grilled white fish.

I’m a huge fan of plant based eating despite not being vegan or vegetarian. I also like to make food that pairs really well with meat or fish but is equally delicious by itself – this salad is definitely it.

I was inspired to make a fruity tropical salad that brings together sweet, sour and spicy flavours. Watermelon reminds everyone of the sunshine, native to West Africa (although the exact origin is widely speculated), it has spread across the world cooling us all down on the hottest of days.

Make by arranging your watermelon strips first, baby plum tomatoes/red onion/chilli next followed by toasted peanuts and coriander. You’re good to go!

Serves 2
Prep 10 mins
Cook 10 mins
Total 20 mins

Ingredients

2 tbsp blanched peanuts, toasted
400g watermelon, cut into thin strips
250g baby plum tomatoes, halved
1 small red onion, finely sliced
1 red chilli, de-seeded and finely sliced
Juice of 1 lime
2 tbsp olive oil
Sea salt and black pepper, to taste
A handful of fresh coriander leaves, (optional)

Method

First toast the peanuts in a large dry pan over a medium heat and set aside.

Cut the watermelon into slices, de-seed and then into thin strips, carefully remove the rind. 

Put the tomatoes, red onion, chilli (keep the seeds for a really spicy salad) in a bowl. Pour over the lime juice, olive oil and season with salt and pepper. Mix well.

Arrange the watermelon strips on a plate and spoon over the tomatoes, red onion and chilli. Sprinkle over toasted peanuts and fresh coriander leaves. It’s ready to serve!

Notes

* Buy pre-packaged melon slices to make this salad to speed up the process. Add some cooked quinoa and feta to make it a veggie main or grilled fish or chicken for meat eaters. 

Mango and passion fruit cake

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Mango and passion fruit, can you name a more iconic duo? A light cake with fresh mango pieces and a creamy mascarpone passion fruit topping – sharp, sweet and fruity. It’s so easy to bake with mango and it really makes the perfect tropical pudding paired up with passion fruit.

Summer days call for bright colours and big tropical flavours like passion fruit and mango. The sun is shining here in London which has inspired me to make this fruity number as well as food perfect for garden parties, barbecues or just to chill after a long hot day. I’m biased but I think ‘summer’ food should be eaten all year round!

This cake would be ideal right after a delicious barbecue especially as it’s so simple to make ( bake the cake first and make the topping later). I found the original recipe here and decided to tweak it a little to make it even more tropical. If you don’t like passion fruit just take it out, puree some mango and drizzle that over the top instead. 

Mascarpone is very Italian (not so tropical) but works amazingly well with mango and passion fruit – it really brings out the tropical goodness. Enjoy! 

Serves 12
Prep 20 mins
Cook 40 mins
Total 60 mins

Ingredients

150g unsalted butter, softened to room temperature
150g caster sugar
3 eggs
150g self-raising flour, sifted
150g mango, cubed into 1 cm pieces

For the topping 

250g mascarpone cheese
4 tbsp fresh orange juice
1 tbsp icing sugar
1 tsp vanilla extract
2 passion fruit, seeds scooped out

Method

Preheat the oven to 180C / gas mark 4 / fan oven 160C and line a 20cm x 20cm x 5cm square cake tin with greaseproof paper.

In a large bowl cream the butter and sugar until pale and fluffy, slowly add one egg at a time using a spatula to scrape down the sides after each one. 

Sift the flour and fold until well combined. Using a paper towel pat the mango pieces to mop any excess juice and add into the mixture. 

Spoon into the cake tin and bake for 40 mins, until golden and firm (check by inserting a skewer and if it comes out clean its ready). Cover the cake with a little bit of foil if it starts to brown too quickly.

Leave the cake to cool in the tin for a few minutes and then transfer to a wire rack until completely cooled. 

Mix the mascarpone, orange juice, icing sugar and vanilla. Spread the mixture over the cooled cake using a palette knife and top with the passion fruit seeds. Serve up!

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!

Chocolate almond banana loaf

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Gooey chocolatey nutty banana cake is definitely a firm favourite and one to have at anytime of the year. Making a banana loaf is so satisfying and makes me feel super domesticated. 

It’s not something you would think of as a tropical but chocolate and bananas (originate from Asia and South America) are definitely tropical ingredients that have become our everyday staples. 

This is the perfect cake for weekend baking, you’ll probably have most of the ingredients at home already and it’s really easy too. When warm outside it’s perfect fresh from the oven with a scoop of vanilla ice cream or a couple of spoonfuls of coconut yogurt. 

Banana loaf or bread seems to pop up everywhere! I can’t think of coffee shop or cafe that doesn’t serve it up in some way and it’s a great way to use up really ripe bananas. This version is quite indulgent but we all deserve treats in life!

Make sure you get good quality baking chocolate that holds up nicely in the cake and the more ripe the bananas the better the cake tastes in my opinion! 

Chocolate Almond Banana Loaf

Gooey chocolatey nutty banana cake is a firm favourite and one to have at anytime of the year. Making a banana loaf is so satisfying and makes me feel super domesticated. It has got to be the best thing to do with overripe bananas or just bananas in general. When warm outside it’s perfect fresh from the oven with a scoop of vanilla ice cream or a couple of spoonfuls of coconut yogurt. I’ve adapted Nigel Slater’s classic recipe here as it’s deliciously good and foolproof!

  • 175g unsalted butter, softened
  • 175g  sugar (half light brown, half golden caster)
  • 2 free-range eggs
  • 175g self-raising flour, sifted
  • A drop of vanilla extract
  • 2 very ripe bananas (about 250g in weight), peeled and chopped into small pieces
  • 2 tbsp flaked almonds
  • 100g baking milk chocolate chips
  • A little demerara sugar

  1. First line the base and sides of a 2lb loaf tin with greaseproof paper. Preheat the oven to 170C / 325F / Gas 3.

  2. Using a mixer, beat together the butter and sugars until a light coffee colour and smooth consistency.

  3. Add the eggs slowly to the butter and sugar mixture and then mix in the self-raising flour.

  4. Carefully fold the vanilla extract, the chopped bananas, flaked almonds and chocolate chips into the mixture (making sure not to over mix).

  5. Place the cake mixture into the lined loaf tin and sprinkle over a little demerara sugar. Bake in the oven for between 60 – 65 minutes. Cover with a little foil if it browns too quickly and insert a skewer into the middle of the loaf and if it comes out clean it’s ready.

* This recipe is adapted from Nigel Slater’s Black Banana Cake

Simple melon and halloumi Salad

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I love fruity salads, this is an unusual but beautifully sweet combination.The melon and halloumi go amazingly well with the rocket, watercress and spinach. It has a little lemon juice, olive oil, salt and pepper for the dressing. Super fresh and light! A perfect addition for an Easter spread or summer barbecue.

Swap for vegan halloumi if you’re vegan or you don’t like halloumi cheese. You could probably use any kind of melon here too, watermelon would be a great alternative.

It takes around 20 minutes (start to finish) to throw this all together. I wanted to make a bright dish that only needed one ingredient to be cooked. When it’s hot out you could just put the halloumi on the barbecue with everything else.

Put down your salad leaves of choice, drizzle over some olive oil and lemon juice. Season with salt and pepper followed by melon, halloumi, torn mint leaves and toasted seeds.

Simple Melon and Halloumi Salad

An unusual but beautifully sweet combination. The melon and halloumi go amazingly well with the rocket, watercress and spinach. With lovely Spring colours it’s the perfect salad for an Easter spread or to serve up at a summer barbecue – it’s so simple to make too. It could easily be a side dish with grilled chicken or a decent veggie main with some quinoa, lentils or cous cous added to the mix!

  • 1/2 ripe cantaloupe melon, cut into long chunks
  • 1/2 honeydew melon, cut into long chunks
  • 200g halloumi cheese, cut into 1cm thick squares
  • 2 garlic cloves, crushed and minced
  • 3 tbsp of olive oil
  • 80g rocket, watercress and spinach leaves
  • juice and zest of 1 lemon
  • a handful of fresh mint, roughly torn
  • 2 tbsp pine nuts or sunflower seeds, toasted
  • Sea salt and black pepper, to taste

  1. First cut the melon into slices, de-seed and then into chunks, carefully remove the skin.

  2. Heat the oil in a large pan and add the garlic and halloumi slices. Cook on each side for a couple of minutes or until golden brown and leave to one side. Use the same pan to toast the pine nuts or sunflower seeds.

  3. Put the rocket, watercress and spinach leaves on a plate. Pour the lemon juice, zest and olive oil and mix well. Season with salt and pepper.

  4. Arrange the halloumi and melon slices on top of the leaves. Sprinkle over torn mint leaves and toasted pine nuts. 

 

* If it’s easier just cheat and buy pre-packaged melon slices to make this salad (absiutely no judgement here). Add some cooked quinoa or cous cous to make it a veggie main or grilled chicken or fish for meat eaters.