Men\'s Health Australia - 11.2018

November 2018 45

Wah Gwan

With your shopping list

updated and marinade

prepped, it’s time to don

your Tommy Bahama

shirt and hit the kitchen.

Uncover Baygo’s secret

to creating healthful

Caribbean cuisine –

and reap its piquant

nutritional payload

• with these recipes
  from Defour. They go
  particularly well with a
  rum cocktail, by the way.

pp

• Sweet potatoes,
  650g, chopped


• Coconut oil, 2tsp


• Honey, 2tbsp


• Kosher salt, 1tsp


• Toasted coconut
  shavings, 4tbsp

plantains and potatoes on a baking

tray lined with foil, drizzle with the oil

and toss to combine. Roast for 10

minutes, flipping at 5. Set aside.

When cold, pulse them in a blender

with the honey and salt. Refrigerate

for 30 minutes. Shaping the mix into

12 balls, roll them in the coconut and

pack into your Tupperware.

LATE-NIGHT JACKFRUIT WRAP

SERVES 4

• A jackfruit


• Jerk paste, 4tbsp


• Roti wraps, 4


• Kale, 150g


• Carrots, 150g, sliced


• Red cabbage, 150g,
  sliced


• Watercress, 50g


• Mango, 150g, diced


• Pineapple, 150g, diced

METHOD

Cut and core the jackfruit before

slathering in jerk paste and covering

with foil on a baking tray. Bake for

40 minutes at 200ºC; remove the foil

and cook for a further 20. Shred the

cooked jackfruit and leave to cool.

Place all the other fruit & veg into a

large bowl and toss in the juice of the

limes to create a raw slaw. Serve with

the jackfruit inwarm roti wrap.

RECOVERY JERK BURGER & CHIPS

SERVES 4

• Chicken thighs, 4


• Jerk paste, 3tbsp


• A large sweet potato,
  sliced into chips


• Olive oil, 1tbsp


• Smoked paprika, 1tsp


• Carrots, 50g, sliced


• Red cabbage, 50g,
  sliced
  Watercress 10g

METHOD

Lay out the chicken thighs and score

the skin before rubbing in the paste.

Leave them to marinate for an hour,

or up to 24 hours for properly

punchy flavour. Blast in the oven for

40 minutes on 200ºC. Next, cover

the chips in the oil and paprika,

baking at the same temp for 40

minutes, flipping at 20. To serve,

MUSCLE IN A HURRY GOAT CURRY

SERVES 4

• Goat meat, 500g


• Medium-spiced
  curry powder, 50g


• Coconut milk, 450ml


• Mango chutney, 30g


• Jerk paste, 4tbsp


• Water, 1.8L


• Potatoes, 250g, diced


• Carrots, 125g, diced


• Cornstarch, 10g


• Gungo peas, 300g,
  drained


• Basmati rice, 400g

METHOD

Rub 40g of the curry powder into the

protein-rich meat and sear in a large

pan. Once caramelised, add the

chutney, jerk paste, 150ml of the

coconut milk and 1.2L of the water.

Reduce and allow to simmer on a low

heat for two hours. Add the potatoes

and carrots, then the thickening

cornstarch after 20 minutes. Separately,

boil the remaining milk, water and

powder with the peas, then add the rice

and cook on a low heat for 15 minutes.

Now, plate up and devour.

LEAN APPETITE

Reverse the

negative health

effects of being

overweight with

burning heat.

Capsaicin is a

potent appetite

suppressant, wh

will help you

avoid overeatin

(British Journa

of Nutrition)

STEEL HEART

Capsaicinoids

block the action

of a gene that

causes blood

vessels to

constrict,

lowering blood

pressure and

easing your

heart’s workload.

(Chinese University

of HongKong)

NO PAIN, NO GAIN

CAPSAICIN MAY GIVE

CHILLI ITS HEAT,

BUT IT’S ALSO

BRIMMING WITH

HEALING PROPERTIES

SAFE PROSTATE

Research

has found that

the ingredient

actively target

prostate cancer

cells, restrict

(or even

eliminating) th

growth by a fif

(Cedars-Sinai

Medical Center)

ich

g.

l

id

ts

r

ting

heir

fth.

PLANTAIN POWER-UP ENERGY BALLS

SERVES 4

• Plantains, 330g,
  chopped

METHOD

Heat your oven to 175ºC. Place the

plantains and potatoes on a baking

• Watercress,10g


• A f reshlime


• Brioche buns, 4, toast ed

toss the raw vegin the limejuice

before piling,alongwith the

chicken,into th e buns.

A

C

B

D

PHOTOGRAPHY: LOUISE PARRY