The Tropical Treat

Snacks + Sides

Grilled vegetable kebabs

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

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

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

Serves 4
Prep 15 mins
Cook 20 mins
Total 35 mins

Ingredients

For the sweet scotch bonnet sauce

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

For the grilled vegetable kebabs

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

Method

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

Fish Tacos with Mango Salsa

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These fish tacos are a little bit spicy, kinda sweet with a hint of smokiness. Inspired by the Mexican staple and the deliciousness of Californian Baja fish tacos I decided to make my own healthier version with spiced haddock, mango salsa, shredded iceberg lettuce topped off with sour cream and a sprinkling of chipotle chilli flakes.

They are pretty easy to prepare and make the perfect tropical starter for 4 or a main for 2 with some green plantain crisps (see my recipe here) on the side.

I think you could make this at anytime of the week as it’s so easy and quick. If possible try not to substitute any core ingredients (except my vegan/veggie/fish hating people) in this one especially the corn tacos (buy here if you’re UK based) and chipotle chilli flakes. They really make a difference to the overall flavour! If you are one of the above try using potatoes instead of the fish and coconut yogurt instead of sour cream. Parboil the potatoes, season and then fry in some olive oil. A very good alternative I reckon.

I love using the (naturally) deep blue corn tacos here and the contrast of flavours and colours in this recipe are so striking. It makes for a very satisfying meal even if you’re not the best in the kitchen. 

If you are super organised you could prepare the fish (put in the fridge so the flavours to get to know each other) and mango salsa the day before and just put together on the day of cooking. Enjoy!

Serves 2 ( Makes 10 street food tacos)
Prep 45 mins
Cook 15 mins
Total 60 mins

Ingredients

For the fish tacos

260g skinless and boneless firm white fish (such as haddock or cod), cut into 2cm pieces
1/2 tsp ground cumin
1 tsp paprika
1/2 tsp cayenne pepper 
1/2 tsp sea salt
Freshly ground black pepper
Juice of 1 lime and zest
10 small blue corn tacos, buy here
80g iceberg lettuce, shredded
A little olive oil
150ml sour cream, to serve
Chipotle chilli flakes, to serve 
Green chillies, thinly sliced and de-seeded (optional)

For the mango salsa

1 medium ripe mango, finely diced
1/2 medium red onion, finely diced
1 small red pepper, finely diced
Handful of fresh coriander, chopped
Juice of 1 lime and zest 
Sea Salt, to taste 

Method

Prepare the fish first (you can do this part the day before if you like). Cut the fillets into 2 cm pieces and place in a medium size bowl. Season with cumin, paprika, cayenne pepper, sea salt, freshly ground pepper, lime juice and zest. Toss to coat evenly and place in the fridge for 30 minutes.

For the mango salsa, slice the mango away from the stone. Finely dice the mango, red onion, red pepper and chop the coriander leaves. Mix together in a bowl and squeeze over lime juice and season with salt. Leave to one side.

Heat the corn tacos in a dry hot pan, wrap first in foil and then a tea towel to keep them warm.

Heat olive oil in a frying pan over a medium heat. Once the pan is fairly hot put in the fish pieces turning them over after a couple of minutes (cook for 5 -10 minutes). 

Assemble the tacos by putting the shredded lettuce on first, followed by the mango salsa, spiced fish, sour cream, chilli flakes and green chilli to serve. 

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!

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.

Green plantain crisps

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Deliciously crispy green plantain crisps with a sweet, fruity mango salsa and spicy pico de gallo ( a traditional Mexican salsa) are the perfect combination. Plantain crisps are a hugely popular side or snack in Latin America, West Africa and the Caribbean. Interestingly they taste very similar to potatoes and making crisps is just one of the many ways they can be prepared.

A very simple snack to make! Perhaps not the healthiest but incredibly delicious and something you’ll want to make time and time again. It’s ideal for yourself in front of your favourite Netflix show or be generous and make when you have friends over to nibble on.

I adapted Cookie and Kate’s gorgeous recipe for the mango salsa and Epicurious’ spicy offering for the pico de gallo. If you don’t like any of those then guacamole works perfectly well too and I have very easy recipe here.

This has got to be one of the speediest recipes I’ve put together and yet one of the most delicious. Serve the salted green plantain crisps on big platter with mango salsa and pico de gallo.

Green plantain crisps

Green plantain crisps are a classic, moreish and delicious tropical snack or side. They can be eaten on their own, with a sprinkling of sea salt or paired with a fruity salsa or chunky guacamole. Often found as a starter in West African, Latin American and Caribbean cuisines ,they taste very similar to potato crisps and are naturally gluten free. Make a batch and eat them in front of your favourite Netflix show or when you have friends over and want to be fancy!

  • 4 medium green plantains
  • Groundut oil*
  • Sea Salt

For the mango salsa

  • 1 medium ripe mango, finely diced
  • 1/2 medium red onion, finely diced
  • 1 small red pepper, finely diced
  • Juice of one lime and zest
  • Sea salt to tase

For the pico de gallo

  • 2 salad tomatoes, finely diced
  • 1/2 medium red onion, finely diced
  • 1 medium white onion, finely diced
  • 1 small jalapeño or green chilli pepper, finely sliced
  • 1/2 juice of 1 lime
  • 1/2 tsp sea salt

  1. Make the plantain crisps first. Peel the green plantains, they can be tricky to peel so run them under hot water before slicing. Slice the top and bottom first then peel the skin off.

  2. Slice the plantains thinly into rounds or lengths using a thin knife or mandolin. Heat the oil to 180 – 200C, over a medium heat in a deep pan or wok, using a cooking thermometer. If you don’t have one put the end of a wooden spoon into the oil and if it starts to bubble it should be hot enough.

  3. Add the plantains to the hot oil in small batches and fry until golden brown.

  4. Remove the crisps from the oil and place on paper towels. Sprinkle over sea salt and leave to cool.

  5. For the mango salsa, slice the mango away from the stone. Finely dice the mango, red onion, red pepper and chop the coriander leaves. Mix together in a bowl and squeeze over lime juice and season with salt.

  6. For the pico de gallo finely dice the tomatoes, onions and jalapeño. Mix together in a bowl and squeeze over lime juice and season with salt.

  7. Serve the green plantain crisps on big platter with the mango salsa and pico de gallo.

*Ensure you use an oil with a high smoking point to prepare the green plantain crisps.

Be bright roasted vegetable salad

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Where is the sun in London? It came out briefly then went back into hiding again! Roll on summer…I want it to be bright but until then this salad will have to do the trick. It’s inspired by the summer sun and the many incredible salads by Yotam Ottolenghi.

So here’s my bright roasted vegetable salad. Bright and colourful on the plate and good for you too.I t makes a perfect side for 4 (eat with pan fried white fish or roast chicken) and a main dish for 2. Peppers, plantains and sweet potatoes are my holy trinity, they will be featuring lots on this blog!

Leave the skin on the sweet potatoes to get some extra fibre (essential for maintaining the digestive system) and potassium (essential for keeping muscles in good shape). Top with toasted sesame and pumpkin seeds for a lovely crispy finish.

Be bright roasted vegetable salad

Everybody loves the sunshine! It’s still a little grey here in London and whilst we wait for the sun to finally show up I decided to make a bright Ottolenghi inspired roasted vegetable salad. It’s practically a sunny day on a plate and packed with gorgeous bright peppers, sweet potato and plantain enveloped in a lemon maple dressing.

  • 2 orange peppers, deseeded and cut into large chunks
  • 2 large sweet potatoes, unpeeled and cut into wedges
  • 1 ripe plantain (with brown marks), chopped into 2cm chunks
  • 1 large red onion, chopped into 6 quarters
  • 3 tbsp olive oil
  • a few sprigs of fresh rosemary or thyme
  • salt and pepper
  • 1 tbsp sesame seeds, toasted
  • 1 tbsp pumpkin seeds, toasted
  • 60 g wild rocket
  • 1 tbsp fresh chilli or chilli flakes

Lemon and maple syrup dressing

  • 2 tbsp lemon juice
  • 1 tbsp maple syrup
  • salt and pepper
  • 3 tbsp olive oil

  1. Preheat the oven to 200C/Gas Mark 6/180C Fan and line a large baking tray with greaseproof paper. Arrange the peppers, sweet potato, plantain, red onion and drizzle over oil. 

  2. Toss with salt, black pepper, garlic and put the fresh herbs on top. Roast for 50 minutes or until the veg is tender (making sure to turn the veg over halfway). 

  3. Heat a large frying pan over a medium heat and toast the pumpkin and sesame seeds. Stir them all over the pan for 1-2 minutes until golden, set aside.

  4. In a small bowl combine lemon juice and zest, maple syrup, salt and pepper and olive oil. Stir well. 

  5. Put the rocket leaves on a plate and arrange the roasted vegetables on top. Drizzle over the dressing and sprinkle the toasted pumpkin and sesame seeds and chilli.

The dressing is adapted from Yotam Ottolenghi’s Lemon and maple syrup dressing recipe. Instead of roasting you could lightly fry the plantain and top with the toasted seeds. Instead of sweet potatoes swap in pumpkin or butternut squash.

Sweet plantain tacos with avocado

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I first had plantain tacos a few years ago at Wahaca and thought they were really delicious. I wanted to make my own version with a knockout combo of sweet, a hint of spice and a bit of crunch. 

Plantains are perfection in a taco. The flavours are so good and the guacamole base tastes amazing with the plantain. Make sure to get ripe ones for that extra sweetness. 

If you’re big on heat add 1 teaspoon of chilli powder or top with sliced chilli peppers.

Proper street food corn tacos work well here, I got mine at Cool Chile but you can substitute with flour tortillas that you can pick up in most places. 

Sweet plantain tacos with avocado

Deliciously sweet plantain tacos with red cabbage, a quick guacamole base and a sprinkle of creamy feta cheese.

Tacos

  • 2 ripe plantains
  • 1/2 tsp chilli powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • 1/2 small red cabbage, shredded
  • 1 tbsp coconut oil, melted
  • 25 g feta cheese, crumbled to serve (optional)
  • pinch of salt
  • a handful of coriander leaves, to serve
  • 1 lime quartered, to serve

Quick Guacamole

  • 1 medium avocado
  • 1 lime – juice of half and the other part quartered
  • 1/2 small red onion, finely chopped
  • 1 tbsp coriander stalks and leaves, finely chopped
  • salt and pepper

  1. *Preheat the oven to 180C fan / 200C / Gas Mark 6. Peel and slice the plantains diagonally (1cm slices) and place on a lined baking tray. 

  2. Season with chilli, paprika, salt and pepper and the coconut oil making sure it’s evenly coated. Transfer into the oven for 25 mins or until golden and crisp.

  3. Shred the red cabbage thinly and toast the tacos in a hot dry frying pan and then leave them to one side.

  4. Mash the avocado and mix with lime juice coriander and red onion. Spread the guacamole over each taco and top with the red cabbage and spiced plantain.

  5. Serve with lime wedges, crumbled feta sprinkled on top and scattered coriander leaves. Eat straightaway!

*Fry the plantains instead if you want to cut down some cooking time.