The Tropical Treat

Breakfast

Coconut pancakes with roasted rhubarb and lime

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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

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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.

Mango and passion fruit smoothie with lime

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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!

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!

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!

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.

Scotch bonnet coriander cornbread with black beans and avocado

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Bright, flavoursome and vibrant cornbread. It’s not something you always find on a menu here in London but for me it’s a real treat.

I love classic buttery cornbread from the American South so here it is made with fiery scotch bonnet, fragrant coriander and juicy sweetcorn kernels. Topped with smoky black beans beans, creamy avocado and sweet baby plum tomatoes make this the most tropical twist on beans on toast!

This cornbread can be used as a side for chilli or any other salad, soup or casserole dish that may need something with carbs on the side. It is perfect on the table if you’re hosting a brunch and just want something a little different as an extra. 

If you aren’t feeling the refried beans and avocado combo try some red peppers and roasted cherry tomatoes.

Scotch bonnet chilli peppers are a staple in Caribbean and West Africa cooking (can be bought in Asian, African or Caribbean food stores). This was literally the only chilli used by my mum growing up. It’s one of the hottest chillies in the world used to fire up the best Jerk Chicken and West African groundnut stew but the heat is lovely and warming complementing all the flavours in the cornbread really well.

This cornbread has quite a few ingredients but most should be easily found. I’ve used polenta and natural yogurt instead of cornmeal and buttermilk (either combination should work beautifully). Separate all the dry ingredients and wet ingredients and mix together. It shouldn’t take more than half an hour to bake. I used a loaf tin but a round cake tin works just as well. Cut up, eat and serve when freshly baked, it’s the best way!

Serves 4 with leftover cornbread
Prep 20 mins
Cook 40 mins
Total 60 mins

Ingredients

For the cornbread

120g polenta
120g plain flour, sifted 
2 tsp baking powder
2 tsp golden caster sugar
1 tsp salt
250g full fat natural yogurt
1 free range egg
90g unsalted butter, melted and extra for greasing
50g mild cheddar cheese, grated 
150g corn kernels, cut from 2 medium corn cobs
2 tbsp coriander, finely chopped (keep the leaves to scatter on top later)
1/2 scotch bonnet chilli, deseeded and finely chopped

For the refried beans

2 tbsp extra-virgin olive oil
1/2 red onion, chopped
2 garlic cloves, crushed
400g tin black beans, rinsed and drained and roughly mashed
1/4 tsp chipotle chilli flakes
125ml organic vegetable stock
Salt and freshly ground black pepper, to taste

For the avocado

1 avocado, peeled and cut into wedges
125g baby plum tomatoes, halved 
1/2 the juice of a lime
2 tbsp coriander leaves
Salt and freshly ground black pepper, to taste

Method

Make the refried beans first. Heat oil over a medium heat and add the onion, garlic and sauté for 2-3 mins. Add the beans, chilli flakes and stock, stirring and mashing over a low heat until you have a chunky consistency. Season with salt and pepper and leave to one side.

Line the base and sides of a 2lb loaf tin with greaseproof paper. Preheat the oven 200C /400F / Gas 6.

In a medium sized bowl put polenta, flour, baking powder, caster sugar and salt. Mix the yogurt, egg, melted butter and cheese in a separate bowl and stir into the dry ingredients until well combined. Add the corn kernels, coriander and chilli.

Place the cornbread mixture into the lined loaf tin. Bake in the oven for 25 – 30 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. Let the cornbread cool in the tin and then turn out.

Cut the cornbread into thick slices ( a couple should be enough for each person) and arrange on a plate.

Slice the avocado into wedges, halve the tomatoes and squeeze over fresh lime juice and season with salt and pepper. Serve the black beans on top of the cornbread with avocado, baby plum tomatoes and coriander leaves to garnish. 

Nutty Coconut Granola

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A wholesome, crunchy and deliciously nutty coconut granola. For a healthy and quick breakfast this granola is the one. It tastes so good especially with peaches, bananas and raspberries and its also packed full of almonds, coconut and pumpkin seeds (hello good skin).

Batch make this over a free weekend, store in a kilner jar and eat whenever you like. 

I love a good granola and was inspired to make some with coconut which I think goes really well with all types of fruits. Pick whatever fruits work for you. Sometimes shop bought granola just doesn’t hit the spot so here we have it…

Serves 2
Prep 10 mins
Cook 40 mins
Total 50 mins

Ingredients

150g jumbo rolled oats
30g pumkin seeds
30g flaked almonds 
30g toasted coconut flakes
1tbsp coconut oil
50ml maple syrup
1 tbsp honey
2 tbsp apple juice 

Method

  1. First preheat the oven to 150C/ gas mark 2 / 300F. Mix together oats, pumpkin seeds, almonds  and coconut flakes. 
  2. In a small pan gently heat coconut oil, maple syrup, honey and apple juice together, bring to the boil. Pour the mixture over the dry oats and seeds. Mix well.
  3. Line two large baking trays with greaseproof paper and spread the mixture across them in an even layer. Bake for 30 minutes or until golden brown making sure to stir and shake up the granola every 10 minutes.
  4. Layer the granola in glasses with coconut yogurt, raspberries, sliced bananas and peaches. It’s ready to 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