The Tropical Treat

Snacks + Sides

Mango Raspberry Streusel Bars

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Mango and raspberry streusel bars

Mango raspberry streusel bars – follow this recipe for the most fruity, crumbly, zesty cinnamon streusel bars of goodness with a hint of tropical! Now these delicious mango raspberry streusel bars are simple to make. As well as this, they are great on the go wrapped up in some brown paper or ideal for a simple pudding served with some Greek yogurt or crème fraîche on the side. 

Mango and raspberry streusel bars

One of my favourite flavour combinations is mango and raspberry, so here’s another recipe to make mango and raspberry friands if you’re feeling the flavours but not the streusel.

Mango and raspberry streusel bars

The original recipe is from Waitrose, which has been slightly tweaked to include some delicious sweet mango. After all, adding some mango makes everything better but this recipe works just as well with any kind of berry you may have. Lastly, don’t forget to serve it with a nice dollop of Greek yogurt or crème fraîche.

Serves 10-12
Prep 30 mins
Cook 40 mins
Total 70 mins

Ingredients

270g plain flour
60g wholemeal plain flour
170g caster sugar
50g light brown soft sugar
200g unsalted butter, melted
2 tsp vanilla extract
1/4 tsp ground cinnamon
100g raspberries
100g mango, finely chopped
1 tbsp cornflour
1 large unwaxed lemon, zest
1 tbsp demerara sugar
Greek yogurt or crème fraîche to serve (optional)

Method

First preheat the oven to 200C / gas mark 6 / 400F. Line a rectangular baking tin (roughly 24 cm x 18 cm) with baking paper. 

In a large bowl, mix plain and wholemeal flours, 120g caster sugar, the light brown sugar, melted butter, vanilla, cinnamon and a large pinch of salt. Stir until it resembles wet sand and holds together in a large ball. Transfer 1/2 the mixture to the lined cake tin, spread out and press it down firmly to form an even flat layer. Cover and chill.

Take the remaining streusel mixture and break into pebble-sized pieces in the bowl. Add the raspberries and chopped mango, remaining 50g caster sugar, the cornflour, lemon zest and a pinch of salt. Carefully mix together. Remove the cake tin from the fridge and tip the fruity crumble topping over the streusel base. Spread evenly and carefully smooth into place, sprinkle over demerara sugar.

Bake for 40 minutes, until golden brown and the raspberries have shrunk in size. Leave in the tin to cool completely, then cut into bars. It’s ready to serve up with some Greek yogurt or crème fraîche on the side.

Prawn, coriander and cod cakes

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Prawn, coriander and cod cakes

A very easy king prawn starter. These prawn, coriander and cod cakes with mango chutney make a very flavoursome lunch with salad, starter for a dinner party or just a great snack.

Not only that but it’s really easy to put together – just blitz large king prawns, fresh cod, breadcrumbs, ginger, coriander, spring onions and chilli in a food processor. Shape the mixture into small patties, chill in the fridge overnight (or for a few hours) and then shallow fry in sunflower oil.

Prawn, coriander and cod cakes

With warmer weather fast approaching these prawn and cod cakes would be ideal for barbecues and picnics, for instance. Pair it with a watermelon salad, sweetcorn fritters and plantain tacos. Enjoy!

Serves 4
Prep 15 mins
Cook 15 mins
Total 30 mins + chilling overnight

Ingredients

160g large king prawns 
160g cod fillets, cut into chunks
150g soft white breadcrumbs
30g fresh coriander, finely chopped
1 cm piece of ginger, finely grated
1 red chilli, finely chopped
4 spring onions, finely sliced, plus extra to serve
1 egg, lightly beaten
1 lime, zest and juice
Sunflower oil, to fry 
Mango chutney, to serve 

Method

First season the prawns and cod with salt and pepper, place half in a food processor. Put in the remainder of the ingredients except the oil and chutney.

Pulse until the mixture comes together, then add the rest of the prawns and cod. Blitz until mixed through but still in chunks. 

Shape the mixture into 12 small patties. Put on a plate and chill overnight (or for a few hours).

Place a large frying pan over a medium heat and pour sunflower oil until 1cm deep. Once hot, fry the cakes for a few minutes on each side or until golden brown and any chunks of prawn are pink.

Drain any excess oil on kitchen paper. Serve the prawn cakes with the extra spring onions and chutney for dipping.

Oven baked chicken wings with burnt lime butter

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Oven baked chicken wings with burnt lime butter

The best oven baked chicken wings. First things first – these sweet, sticky salty chicken wings are the ultimate comfort food.

To make the seasoning is fairly simple – sprinkle over dried rosemary, sea salt and black pepper (I like to use this Cornish Sea Salt blend for the latter) and then coat with cornflour.

Oven baked chicken wings with burnt lime butter

Place the chicken wings onto a very hot baking tray and then an equally hot oven to get lovely crispy – all without frying.

If you dislike deep frying then this recipe for oven baked chicken wings is perfect for you.

Oven baked chicken wings with burnt lime butter

Now the burnt lime butter sauce is flavoursome, fresh and zesty. Immediately after the wings come out of the oven brush over the sauce (don’t skip this step!) and then use any extra for dipping.

When barbecue season hits they will be absolutely perfect, I’m thinking you could serve this up with my watermelon salad and some crispy corn ribs.

Serves 4
Prep 10 mins
Cook 40 mins
Total 50 mins

Ingredients

1kg chicken wings, cut into two and wing tips removed
1 tsp dried rosemary
1 tsp sea salt
1/2 tsp fresh ground black pepper
4 tbsp cornflour
1-2 tbsp sunflower oil, for brushing

For the sauce

3 limes, halved
2 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp demerara sugar 
1 tbsp clear honey 
2 garlic cloves, crushed
20g unsalted butter

Method

First, preheat the oven to 230C / gas mark 8 / 450F. Put a large baking tray in the oven to heat up. Put the chicken wings in a bowl and season with the dried rosemary, salt and pepper, then coat in the cornflour.

Carefully line the hot baking tray with greaseproof paper. Put the chicken wings on the top; brush with sunflower oil. 

Reduce the heat to 220C / gas mark 7 and cook for 40 minutes ensuring to turn the chicken halfway through and until the skin is golden and crispy (the meat is cooked through when the juices run clear). 

Meanwhile, scorch the lime halves by placing them on a hot griddle pan, cut-side down, for 2-3 minutes. Take off the heat and juice two halves.

When the chicken wings are almost cooked, put the soy sauce, rice vinegar, sugar, honey and crushed garlic in a saucepan with 100 ml. Bring to the boil and cook until the sugar has dissolved and the sauce has thickened slightly (5-6 minutes). 

Add the lime juice then take off the heat and stir in the butter. Brush the soy and lime butter all over the crispy chicken wings and serve with the remaining scorched lime halves on the side. 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.

Ottolenghi’s easy sweet apple dumplings

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

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

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

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

Makes 20
Prep 10 mins
Cook 35 mins
Total 45 mins

Ingredients

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

Method

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

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

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

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

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!

Crab, tomato and cayenne palmiers

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

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

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

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

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

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

Ingredients

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

Method

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

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

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

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

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

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. 

Chilli harissa roasted root vegetables with almonds and feta

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Chilli harissa roasted root vegetables with almonds and feta. Perfect for the season and a great way to use any root vegetables you may have around. This warming veggie tray bake is perfect to have on its own or just use it as a side with roast chicken. 

I bought some new ingredients from Belazu to try out and decided on the smoked chilli harissa paste and Arbequina early harvest extra virgin olive oil. I discovered the brand after helping at a supper club with superstar chefs Alexandra Dudley and Nina Parker.

It’s the season for root vegetables (parsnips, squash, pumpkin, sweet potatoes etc), cosy nights and dinners inside. And I thought spicing them up could be a nice twist.

It’s all very simple. Slice the vegetables up and coat with the harissa paste, lemon juice, olive oil and a little salt and pepper. Pop in the oven until it’s crispy and roasted to perfection.

Then plate (maybe drizzle a little more oil) and serve with toasted almonds, crumbled feta and sprinkle of coriander leaves. Enjoy!

Serves 4
Prep 15 mins
Cook 50 mins
Total 65 mins

Ingredients

300g baby carrots, top, tailed and halved
200g baby parsnips, top, tailed and halved 
1 large sweet potato, cut into batons
200g new potatoes, quartered 
3 tbsp Belazu’s Arbequina Early Harvest Extra Virgin Olive Oil
1-2 tbsp Belazu’s Smoked Chilli Harissa 
Juice of 1 lemon 
Sea salt and freshly ground pepper 
30g almonds, toasted 
50g feta, crumbled 
Handful of coriander leaves, to serve (optional) 

Method

Preheat the oven to 200C / gas mark 6 / 400F. Put the root vegetables onto a large baking tray (making sure they don’t overlap).

In a small bowl, mix the olive oil, chilli harissa, lemon juice and a little salt and pepper. Toss the vegetables in the harissa marinade, ensuring it is well coated. 

Roast for 50 minutes until the vegetables have crispy edges and cut easily with a knife, you may need to turn the vegetables over a couple of times. Drizzle over a little bit more olive oil.

Meanwhile, heat a medium sized pan, toast the almonds in 1 tsp of olive oil until lightly browned and leave to one side to cool.

To serve, transfer to a dish and sprinkle over the toasted almonds, crumbled feta and coriander leaves. 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!