The Tropical Treat

Lunch

Jerk salmon with avocado quinoa

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Jerk salmon with avocado quinoa

A very easy jerk salmon with avocado quinoa – a pretty healthy dish that’s full of so much flavour.

Jerk really needs no introduction as one of Jamaica’s greatest exports.

Firstly, have you ever made jerk from scratch? It’s game changing. I found a jerk paste recipe by Levi Roots, ‘reggae reggae sauce anyone’? on the BBC food website and it worked a treat.

So after blitzing all the ingredients (see below) and making the paste, I let it marinate over the salmon fillets for about an hour (would be even better overnight) and pan fried it in a little butter.

Jerk salmon with avocado quinoa

Another thing to note is that this easy jerk salmon is very versatile, it can be served with some rice and peas, roasted veggies or perhaps even a Buddha bowl for instance.

However, for this recipe, I’ve made the pan-fried jerk salmon with a fresh avocado quinoa salad which is from The Avocado Cookbook by Heather Thomas. To make it, just dice some avocado, spring onions, chives, a drizzle of extra virgin olive oil, a squeeze of fresh lemon and little sea salt and pepper.

To sum up, it’s something super bright and summery perfect for a quick lunch and make sure to take a look at my Tik Tok video to see how I made it!

Serves 2
Prep 15 mins
Cook 25 mins
Total 40 mins

Ingredients

For the jerk salmon

2 cloves garlic, roughly chopped
2cm/1 inch piece fresh root ginger, roughly chopped
1 yellow scotch bonnet chilli, chopped 
1 tbsp chopped fresh thyme leaves
1 tsp coriander seeds
2 cloves
1/2 tsp ground mixed spice
1 tsp curry powder
Salt and freshly ground black pepper
2 tbsp vegetable oil
480g salmon fillets (2x 240g )
25g butter
Lemon wedge, to serve

For the avocado quinoa 
 
100g quinoa
240ml vegetable stock
1 large ripe avocado, diced
1-2 tbsp extra-virgin olive oil
3 spring onions, diced
Juice of 1/2 a lemon
A few chives, snipped
Salt and freshly black pepper

Method

Make the jerk marinade – put all the ingredients in the blender and blitz to a paste. Place the salmon on a plate and cover with the jerk paste ensuring it is evenly coated. Cover and chill for at least 30 mins (overnight is best if you can).

Meanwhile, rinse the quinoa under cold water, then drain. Bring the stock to the boil in a pan and add the quinoa. Reduce the heat, cover and simmer gently for about 15 mins until tender and most of the stock is absorbed. Remove from the heat and leave to steam in the pan, drain off any excess liquid. Fluff up the quinoa with a fork.

In a medium sized bowl, mix the avocado, a drizzle of olive oil, spring onions, lemon juice and herbs. Season to taste with salt and pepper.

In a large pan, heat butter and pan fry the salmon for roughly 10 mins or until golden and crisp, occasionally spooning the butter over the fish. 

Divide the avocado quinoa between two plates and place the salmon on top. Enjoy!

Black bean, tortilla and avocado salad with tomato salsa

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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!

Chicken and cauliflower tacos with a cashew sauce

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Smoky chicken and cauliflower tacos with a cashew sauce – made with only a few ingredients but healthy and full of amazing flavour. The chicken thighs and cauliflower are seasoned with a little garlic, cumin and paprika then roasted. Whilst the cashew sauce is made by blending jalapeños, cashew nuts and coriander with some lime juice. 

The corn tortillas are from Cool Chile which is an amazing supplier of Mexican ingredients in the UK but any small tortillas will do!

This recipe originally comes from Waitrose Magazine and I adapted it slightly by adding shredded chicken. Of course if you’re vegan or veggie just remove the chicken and it makes an equally brilliant taco. And if you’re looking for more taco inspo, try my plantain taco here.

Ingredients

500g free-range chicken thighs and drumsticks
1 large cauliflower, cut into small florets 
2 tbsp olive oil
2 garlic cloves, crushed 
1 tsp ground cumin
1 tsp smoked paprika
Freshly ground pepper and sea salt, to taste
Juice of 3 limes
1 small red onion finely sliced 
1 jalapeno chilli, deseeded and roughly chopped
1 handful coriander
Small corn tortillas
1 avocado, sliced 

Method

Preheat the oven to 180C fan / 200C / Gas Mark 6. Mix the olive oil, garlic, cumin, paprika and the juice of one lime together, leave to one side.

Put the cauliflower in a heatproof bowl and cover with hot water, leave for 5 mins to soften.

Meanwhile, coat the chicken thighs and drumsticks with half of the spice mixture and place on a baking tray lined with greaseproof paper. Drain the cauliflower and spread on another lined baking tray and coat with the rest of the mixture. Season with salt and pepper.

Roast the chicken for 40 mins and the cauliflower for 20, making sure to turn everything over a couple of times. Once cooled, shred the chicken into pieces using a knife and fork.

Take two small bowls. Put the sliced red onion and soak in the juice of one lime. Soak the cashew nuts in cold water for 10 mins.

Blend the drained cashews, jalapeño, coriander and the rest of the lime juice and a couple of tbsp water. Season with salt and pepper.

Heat the tortillas in a hot dry pan and then spread the cashew sauce over each taco. Top with shredded chicken, cauliflower, sliced avocado, pickled onions and any left over coriander leaves. Enjoy!

Courgette, chipotle black bean and feta tart

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I have been making courgette and chipotle black bean wraps for my afternoon tea boxes for some time now and it has been a huge hit so I decided to try and make a slightly fancier tart version. I must say the crisp puff pastry, the smoky chipotle black beans, creamy feta and courgette go really well together. It also makes a super quick and healthy lunch too!

A very simple but delicious tart using a few ingredients. Pop a Jus Roll puff pastry sheet, glazed with a beaten egg into the oven for 15 minutes and spread over the black bean filling.

Cover the black bean filling with courgette ribbons (use a vegetable peeler for thin strips) lightly fried in olive oil and seasoned with salt and pepper.

Put it back in the oven so the courgettes crisp up and the puff pastry gets golden and extra flaky.

Remove from the oven, top with finely sliced jalapenos for a little heat and a sprinkling of creamy feta cheese to cool it down.

Sprinkle coriander liberally and dig in. Unless you hate it and in that case whichever herb or leaves your prefer. This tart would pair perfectly for a gathering with sweetcorn fritters, plantain tacos and melon and halloumi salad.

Ingredients

320g ready rolled all butter puff pastry
1 medium free range egg, beaten
150g courgettes, cut into thin long ribbons
1tbsp extra-virgin olive oil
25g feta crumbled 
1/2 jalapeño, deseeded and thinly sliced 
Handful of fresh coriander leaves 

For the chipotle black bean filling

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
1/2 tsp chipotle chilli powder
125ml organic vegetable or chicken stock
Salt and freshly ground black pepper, to taste

Method

Make the puff pastry first. Preheat the oven to 200°C/180°C fan/gas 6. Roll out the pastry and place onto a baking tray lined with greaseproof paper. Use a knife to score a rectangular border (2cm around the edge) of the pastry. Brush the border with the beaten egg and bake for 15 mins Leave to one side.

Now make the black bean filling, heat oil over a medium heat and add the onion, garlic and sauté for 2-3 mins. Add the beans, chilli powder and stock, stirring and mashing over a low heat until you have a slightly chunky consistency. Season with salt and pepper and leave to one side.

Heat a large frying pan until hot and add some olive oil. Lightly fry the courgette ribbons for a couple of mins until translucent and cooked through.Season and leave to one side.

Use the back of a spoon to press down the centre of the pastry leaving the raised border. Fill the middle with the black beans, spreading it over the pastry. Place the courgette ribbons on top and return to the oven for 15 minutes until crispy and golden. Serve with a sprinkle of crumbled feta, sliced jalapeño and fresh coriander leaves. 

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!

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. 

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!

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.

Carrot, sugar snap and cashew buckwheat noodle salad

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Vibrant carrot, sugar snap and cashew buckwheat noodles tossed in a citrusy dressing is the perfect warm day dish. As the sun makes an appearance lighter, fresher flavours are definitely needed plus carrots, sugar snap peas and cashews are pretty easy to get hold of. 

Japanese soba or buckwheat noodles have a lighter texture than most, will keep you fuller for longer and are typically eaten cold.  This recipe adapted from Melissa and Jasmine Hemsley is a hot version but eaten either way it’s really good.

Soba is wheat free made from buckwheat seeds and taste great in soups or with a mixture of veggies  like in this recipe. Ensure you get the 100% soba noodles, I used these ones here. 

I like this dish because it’s very easy to make and lots of different variations could be tried here depending on what you can get your hands on. Swap out carrots for peppers or the cashew nuts for peanuts or the sugar snap peas for broccoli. The bright colours in this dish make a great addition for the table at gatherings or parties and served on a big platter where everyone can help themselves.

I first discovered buckwheat noodles at a Hemsley and Hemsley supper club a few years ago. I’ve made them ever since then by adapting their recipe as I go along. To go totally tropical there’s also an amazing mango and aubergine soba noodle recipe by Yotam Ottolenghi, an unusual combo that just works very well. 

Prepping all the fresh ingredients first and then putting everything together will make this dish super speedy. You could grate the carrots instead of shaving into ribbons if you haven’t got much time. Serve up on a big platter or bowls and finish off by sprinkling over toasted cashews. 

Carrot, sugar snap and cashew buckwheat noodle salad

These buckwheat noodles are fresh, nutritious and flavoursome. The warming ginger complements the sweetness of the carrot and cashew, throw in some sugar snap peas and red cabbage for added crunch. Buckwheat noodles also known as Japanese Soba make this dish low fat and gluten free. Perfect on a warm day in the sun, prep and make the noodles for a healthy veggie main or just serve up as a side dish for Teriyaki salmon or chicken. 

  • 250g soba (buckwhea)t noodles
  • 2 tbsp coconut oil
  • 50g unsalted cashew nuts, toasted
  • Salt and black pepper, to taste
  • 1 small red onion, finely sliced
  • 1 garlic clove, crushed
  • 2 large carrots, shaved into ribbons using a vegetable peeler
  • 1/2 red cabbage, finely shredded
  • 200g sugar snap peas, trimmed and cut diagonally
  • 3 tbsp fresh ginger, grated

For the dressing

  • Juice of 1 lime and zest
  • 1 tbsp toasted sesame oil
  • 1 tsp rice vinegar
  • 1 tsp brown sugar
  • 1 garlic clove, crushed
  • Salt and white pepper, to taste

  1. Make the dressing first and toast the cashews. In a small bowl mix lime juice and zest, sesame oil, sugar, rice vinegar, garlic and salt and white pepper. Toast the cashew nuts in a pan over a medium heat and set aside. Take half the cashew nuts, salt and black pepper and finely chop together. 

  2. Cook the buckwheat noodles in salted water following the packet instructions. Drain and add a little oil to stop the noodles sticking together.

  3. Heat coconut oil over a medium heat and add the red onion, garlic and sugar snap peas. Fry for a couple of minutes and then add the carrots, red cabbage and the chopped cashews (for crunchier vegetables don’t fry for more than a few minutes). 

  4. Add the cooked noodles ensuring they tossed through the vegetables well. Add the ginger and pour over the dressing.

  5. Serve the noodles on a large platter or bowls and top with the rest of the toasted cashews.