The Tropical Treat

Lime

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!

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!

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!

The Knickerbocker

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A classic cocktail dating back to 19th century New York, made with fresh raspberries, pomegranate, Cointreau, golden rum and lime juice – fruity, sweet and tart. I have given it a slight twist with some fresh pomegranate. It definitely makes the perfect festive cocktail.

This cocktail is very easy to make and would pair perfectly with canapés or nibbles at any party. The original recipe for a Knickerbocker has no pomegranate at all but I think it adds a really nice fruity twist.

Use a golden rum like Havana Club Especial for the perfect flavour and to balance out the raspberries and pomegranate. Enjoy!

Serves 4
Prep 10 mins
Cook 10 mins
Total 20 mins

Ingredients

For the pomegranate and raspberry syrup

100g fresh raspberries
80g pomegranate seeds
100g golden caster sugar 

For the cocktail 

120ml golden rum (Havana Club) 
60ml raspberry pomegranate syrup
Juice of 1 lime
100ml pomegranate juice
1 tbsp Cointreau 
Crushed ice, to serve
Raspberries and lime wedges to garnish

Method

First, make the syrup, put sugar and 200ml water in a small pan over a medium heat. Add the raspberries and pomegranate seeds and bring to the boil. Cook for 10 minutes and stirring occasionally until it starts to thicken. 

Remove from the heat and leave to cool, then strain through a sieve or juice strainer to get rid of any bits of fruit or pulp.

In a cocktail shaker put rum, syrup, lime juice, Cointreau and crushed ice and shake until cold. Pour into short glasses filled with a handful of crushed ice. Garnish with a couple of fresh raspberries and lime wedges, enjoy!

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!