The Tropical Treat

Vegetarian

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.

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!

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!

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!

Apple, ginger and honey cake

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A ginger infused apple and honey cake – its sweet, a little sticky with a dash of spice. It’s proper Autumnal! Make this seasonal cake when you have friends over for dinner, it looks good on the table.

I think it’s the prettiest cake I’ve made to date, just look at that beautiful honey glaze!

It’s perfect with a scoop of ice cream or custard or cream on a windy Autumn day. Enjoy!

Serves 8
Prep 25 mins
Cook 80 mins
Total 105 mins

Ingredients

200g unsalted butter, softened
75g golden caster sugar
175g clear honey
3 free-range eggs
250g self-raising flour, sifted
1 tsp ground ginger
1 tsp ground cinnamon 
1 Braeburn apple, peeled and cut into 1 cm chunks
2 tsp of stem ginger chopped

For the topping

1 Braeburn apple, cored and thinly sliced
2-3 tbsp honey and stem ginger syrup

Method

Preheat the oven to 160C / gas mark 3 /320F and line a 20cm round cake tin with greaseproof paper.

In a large bowl cream butter and sugar until the mixture is pale and fluffy. Add the honey and eggs, one at a time until well incorporated. Fold the dry ingredients into the wet and then stir in the chopped apple and stem ginger.

Spoon into the cake tin and arrange the apple slices beginning in the centre. Bake for 60-70 mins until golden and firm (check by inserting a skewer and if it comes out clean it’s ready). Cover with a little foil if it starts to brown too quickly.

Leave the cake to cool in the tin and then remove. Warm the ginger syrup and honey in a small pan and brush over the cake. Serve with ice cream. 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!

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!