A Taste of the Tropics

A great appetiser, and a good one for kids to try – cooking (under supervision!) and eating

Prawns with mango ketchup

Ketchup
Ingredients
2 ripe mangoes peeled and flesh removed and cubed
1 onion finely chopped
1 garlic clove finely chopped
50ml apple cider vinegar
1 tsp celery salt
1 tsp allspice
1/2 tsp cinnamon
A little olive oil for frying

Method
1. Finely chop the onion and garlic and sweat the onions on a low heat for about 5 minutes or until soft
2. Add garlic and cook for a further 1minute
3. Add cubed mango to the pan with celery salt, allspice and cinnamon
4. Cook for a further minute
5. Remove contents and place in a food processor along with apple cider vinegar
6. Pulse until smooth consistency.

Oven baked garlic prawns
Ingredients
200g raw prawns tail on
50ml olive oil
4 garlic cloves finely chopped
1tsp of chilli flakes (optional)
Handful chopped parsely
Juice of half a lemon
Lemon wedges for garnish (optional)

Method 
1. Preheat oven 160C (fan)
2. Line a baking tray and spread prawns evenly
3. Heat the oil in a small saucepan over a medium heat and add the garlic
4. Add the chilli flakes at this point if you are using them
5. Cook for approx 1 min
6. Pour oil over prawns ensuring all are covered
7. Cook in preheated oven for about 10 mins, or until cooked
8. Remove from oven and sprinkle with chopped parsley
9. Sprinkle with lemon juice before serving

TIPS
For extra spice, add a hot sauce of your choice to the Ketchup
Ketchup will keep, covered, in the fridge for up to 2 days
Ketchup can be used as a marinade for salmon, or white fish – just add a little olive oil


STAR INGREDIENT
Mango: tangy and tropical to beat the winter blues

Crunchy cashew nut pesto

Ingredients
35 basil leaves
3 mint leaves
200g cashew pieces
Juice of 2 medium lemons
1 clove of garlic, crushed
200ml extra virgin olive oil
25g Parmesan cheese, grated
2 tblsp nutritional yeast
(For vegan alternative, use  4tblsp nutritional yeast instead of Parmesan)
Pinch of pink Himalayan salt

Method
Place all ingredients into food processor and mix until crunchy consistency.

Serve as a dip or stirred through pasta.

Tips
Can be stored in fridge in an airtight container, for up to 5 days
The dip will set in the fridge, can be used straight from fridge as a stir-through pasta sauce
Also good spread on toasted sourdough bread as an alternative to butter!

Winter salad: cauliflower rice, halloumi & pomegranate

Serves 6 as a side

Ingredients
1 whole cauliflower, stalks removed
250g halloumi, cubed
handful of coriander, chopped
handful flat leaf parsley, finely chopped
100g pomegranate seeds (fresh or pre-packaged)
olive (or rapeseed) oil, for frying
Pink Himalayan salt
Black pepper

Method
Pop cauliflower florets into food processor and blitz until resembles rice – you may have to do this in batches (take care not to over-blitz or cauliflower will turn out mushy)!

Fry the halloumi in a little oil until browned

Add the cauliflower to the pan and stir for approximately 5 minutes, turning the cauliflower rice over regularly

Remove from heat

Stir through parsley, coriander and pomegranate

Add salt & pepper to taste

Serve with any grilled fish or meat

Sweet winter warmer

Serves 6 as a side

Ingredients
3 medium sized sweet potatoes peeled and cut into 1.5cm cubes
3 medium sized beetroots topped and tailed, scrubbed but not peeled, cut into 1.5cm cubes
1 x 400g tin of chickpeas
8 mint leaves shredded
Olive oil for roasting

Dressing
Juice of one lemon
100ml extra virgin olive oil
1tbsp of whole grain mustard
Pinch of pink Himalayan salt

Method
Pre-heat oven to 180C
Place cubed sweet potatoes and beetroot onto baking tray and drizzle with a little olive oil. Bake for 15 mins or until cooked but not mushy. Remove from oven and allow to cool a little.

Drain and rinse the chickpeas. (Rinsing will cause some of the chickpeas to lose their outer shell – you can remove all the shells which will make the chickpeas easier to digest).

To make the dressing whisk together the lemon juice, whole grain mustard, extra virgin olive oil and salt.

Place the cooled sweet potato and beetroot in a large bowl and add the chickpeas.
Pour over some of the dressing and add the shredded mint leaves. Taste and add more dressing if necessary.

Serve and enjoy!