The Tropical Treat

Red onion

Chicken suya with cherry tomatoes and red onion

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One of my favourites – chicken suya with cherry tomatoes and red onion. Suya is a traditional Nigerian spice blend made with roasted peanuts, salt, cayenne pepper, garlic, onion, white and black pepper. 

It’s normally coated on very thin strips of beef and barbecued (then served up with cherry tomatoes and red onion in newspaper). As I’m not eating much red meat at the moment here’s a chicken traybake version with a little added honey for sticky, salty and sweet goodness. 

Serves 2
Prep 15 mins + 2 hours or marinate overnight 
Cook 40 mins
Total 55 mins

Ingredients

500g free-range chicken thighs and drumsticks
125g cherry tomatoes, sliced and quartered
1 medium sized red onion, finely sliced
1 lemon, sliced and quartered (optional)

For the marinade

2 tbsp clear honey
2 tbsp groundnut oil
Juice of 1/2 lemon
1 tsp fine sea salt 
1/2 tsp coarse black pepper 

For the suya spice mix

120g roasted peanuts
1 tsp ground ginger
1 tsp ground white pepper
1 tsp cayenne pepper
1 tsp onion powder
1 tsp garlic powder 

Method

First marinate the chicken. Place the chicken in a large bowl and add honey, 1 tbsp oil, lemon juice, salt, black pepper and half of the suya spice (blitz the spices in a food processor until a fine crumb to make the suya spice). Mix well into the chicken and leave to marinate for at least 2 hours or overnight.

Preheat the oven to180C/ gas mark 4 / 350F. Arrange the chicken on a baking tray lined with greaseproof paper and sprinkle over 2 tbsp of suya spice (keep the remainder in an airtight jar). P

Place half the cherry tomatoes and red onion around the chicken. Drizzle over 1 tbsp of oil.

Bake for 35-40 mins or until golden brown and the chicken juices run clear. Add the remaining cherry tomatoes and red onion. Garnish with the lemon slices and 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!