Lazy Florida days and a healthy option omelette

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We have now returned from 10 blissful days in the Florida Keys and Miami. Nine hours on a plane transported us to the depths of summer where the sun shone and a gently cool breeze drifted off the Atlantic Ocean and the Gulf of Mexico, giving us a little respite from its warm rays . I’d been to Key West once before but had flown directly onto the island so had not fully grasped how spectacular the drive from the Everglades to the southern tip of Florida – Key West – actually was. There are over 1700 islands in the coral archipelago that makes up the Florida Keys, but only 43 are inhabited connected by bridges, the most spectacular being the seven mile long bridge. We stayed on the beautiful Islamorada and whiled away the days swimming, snorkeling, sea kayaking, seeing dolphins and fishing from the jetty.

A coral reef stretches to almost as far as the eye can see and this coupled by bath warm still waters provided the perfect sea for the whole family to feel safe from deep swells.

We spent a leisurely day driving up to the tip – Key West – and back to Islamorada. Key West seemed to have expanded  somewhat since I was last there 18 years ago, as you would expect, but step off the touristy Duval Street on to the side streets and you will find the the beautiful weather boarded houses covered with bougainvillaea which have remained the same since the days of Ernest Hemingway. The pace of life is slow and it doesn’t take long to feel the stresses of everyday life lift off you when you spend time in the place.

Being only 90 miles from Cuba, therefore closer to Cuba than Miami, the island definitely has more of a Caribbean than American air to it. Many Cubans moved permanently to Key West from the 1860’s  following the ‘Ten Year War’ and with the Cubans came the arrival of the rooster (due to their love of cockfighting), to the extent that today virtually every street has a rooster wandering down it. Cockfighting was outlawed in 1970 but the roosters have remained free to wander at their will around the streets.

Mr B and I ate one of the most delicious lunches whilst in the US at a place called Mangoes, a ‘Tuna, Crab and Avocado Tower’. It was absolutely divine, seriously off the charts. It consisted of  tuna tartar, blue crab, layered avocado, plum tomato, cucumber, field greens and arugula (or rocket for us Brits!) and finished with a tomato vinaigrette and scallion infused oil.  I am going to have to replicate a similar dish and put it here on my blog in the future. Fresh, healthy and delicious what more could I ask for !

Half way through our holiday we said our goodbyes to the Keys and headed to Miami, a city that none of us had visited before. I had high hopes for the place and was looking forward to seeing its art deco district, sample fresh healthy food and soak up the atmosphere on South Beach. I can honestly say that Miami totally lived up to our high expectations. OK, it’s not going to compare to the likes of Rome or Florence for history and culture, but for flamboyance, flair and basically great fun, it definitely rocks.


The pulse of the place is electric and it’s definitely a place that promotes healthy living. South beach is stunning and stretches for miles and all day there are joggers, cyclists, skate boarders, roller bladders and walkers using the board walk that runs parallel to the beach. The beach is exceptionally wide owing to the fact that the part nearest the board walk has concrete underneath with sand on top, which gives it an easier surface to jog for those who want to run on the beach. It’s appearance however, completely blends in naturally with the rest of the beach. I was rather taken by the stunningly painted (mostly pastel shades) life guard huts that are scattered down the beach. There are 125 life guards covering 8 miles of beach and every couple of hundred meters sits another beautiful hut for them to survey the waters and swimmers within their view.

Up until the 1980’s Miami was a no-go zone for tourists, in fact it supposedly had the highest murder rate in the whole of the US. The hit TV series ‘Miami Vice’ played it’s own part at bringing around the change from least desirable city to visit to the happening, tourist magnet it is today. The series put Miami on the map and with the help of the real life cops it cleaned up it’s act. I can honestly say that I was surprised by how safe Miami – well South Beach – actually felt. There was a police presence, but not a threatening in your face kind of presence.

Food wise we ate some delicious meals but there are a few observations I thought it might be interesting to raise here.

1. Portions in the US are SOOOOO BIG. Way bigger than here in the UK. On average I would say they are twice the size. I have a good appetite but even I found the portions to be far too large to be considered healthy for a grown adult. I realise that ‘doggy bags’ are common place in the US, less so here in the UK, and that most people like to take home the food they cannot eat. Just an idea, but why don’t restaurants serve smaller portions, charge less, and then the diners can finish all their plate without having to take home a ‘doggy bag’. Does everyone really like leftover brunch? As far as I could see there must be so much wasted food in the US. Also as the population is growing in girth it might be advisable for restaurants all over the US to join together and serve smaller portions so that the next generation do not have to deal with such first world problems as obesity.

2. Oranges come from Florida right? They even have them on their number plates, so you would expect that a fresh orange juice in a restaurant/diner would be pretty cheap. Oh no think again. Fresh orange and apple juice were so much more expensive than all the fizzy sodas that it is no wonder that people chose the unhealthy option if they are strapped for cash. We went to a few diners and they always seemed to have free refill for coke, lemonade etc, but never the healthy options such as fresh orange or apple juice. I found it rather off putting seeing grown adults drinking pint sized glasses of coke with their breakfast.  Also ordering a fruit salad for breakfast was always so much more expensive than ordering the unhealthy options.

3. Seeing Cops eating in diners was new for us. In the UK you would never see this. It’s not that they don’t eat when on duty – I am sure they do – but you never see a bunch of them chilling out for an hour or so eating a large fry up. I’m not saying this is a good or bad thing, just an observation we made.

4. Average steak size in the UK is 12/14oz. In the US it’s 22 oz. This tells you something right?

5. We had a fun brunch at ‘The Big Pink’ in South Beach, but a 5 egg omelette is just a little too much for one individual. A healthier option and one that was prepared for me when I was staying in Islamorada is the following and is without out doubt the tastiest and healthiest omelette ever. Seriously try it out and let me know what you think.

 Egg White Omelette with Fresh Spinach, Goats Cheese, Red Onion and Tomato

serves 1

3 egg whites, whisked

half a small red onion, chopped

half a medium sized tomato, chopped

small handful of fresh spinach

1 tbsp crumbled goats cheese/feta

olive oil

pinch of salt (optional)

1. Warm a pan/skillet and then add a little oil and the chopped red onion. Fry for 2-3 minutes before adding any other ingredients.

2. Add the tomatoes and spinach and after 10 seconds add the whisked egg whites, goat cheese and pinch of salt (optional).

3. Continue to whisk gently for up to a minute or just before the eggs set so as to make the omelette fluffy. Using a spatula press down lightly so as to bind the omelette together.

4. Gently fold over half the omelette using a spatula to create a half moon shape and again press down lightly for 20 seconds.

5. Tilt the pan/skillet and transfer omelette on to a plate.

6. Eat immediately, with a scattering of fresh spinach leaves on the side.

Homemade Mango Chutney

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Warmer weather beckons (I hope!) at the end of the week when I’ll be in the sunny Florida Keys and art deco Miami. I was last in the Keys when I was 19 so it’s been some time since I visited its warm shores and admired its glorious sunsets. There is always so much to get ready before embarking on a long journey and since I pride myself on my packing it is left up to me to pack all the clothes. There is definitely an art to effective packing right! The truth of the matter is I hate packing, seriously it is so tedious and tricky to get the balance on what exactly to take. I am hoping that since it will be warmer then in London, I won’t have to take too many clothes and the ones I do will be light weight cotton. Well that’s the plan.

There is nothing that screams sunshine and warm weather more than mangoes. They are undoubtedly the queen of fruits and whilst the yellow ones are juicy and sweet, the unripe ones – they are the green ones by the way – are perfect for chutney making. The sourness combined with spice and salt is a perfect winning combination and cools down the body in hot temperatures. In India a few spoonfuls of the chutney either alongside or after some spicy dal or curry works a treat.

We have all sampled the mango chutney served in curry houses when we order poppadums,  however nothing prepares you for the true deliciousness of this knock out, authentic, fresh mango chutney. It tastes completely different and I love the sweet, sour, salty combination.

Mango Chutney

(or affectionately known as Aam-er Tok by Bengali speakers, which actually translates as sour mango)

Fills a small bowl/jam jar (can last in the fridge for up to a week)

2 small unripe green mangoes/1 large regular green mango, which you find in British supermarkets, skin removed and then sliced or diced

1 tsp mustard/groundnut/vegetable oil

 1 large dried red chilli, cut into two pieces (or 2-3 small dried red chilli)

1 tsp panch phoron 

1/4 tsp turmeric

1 tsp freshly grated ginger (optional)

2 tsp plain flour

three quarters of a tsp salt

110 ml cold water

2/3 tbsp sugar

1. Peel the mango skin and discard. Slice or dice the mango and keep the stone if you are using a larger mango as they are good to suck on post cooking! If you have really unripe green mangoes, which can be very sour, it is best to boil the sliced mangoes in a little water, with a pinch of salt, to remove part of the acidity for two minutes. Discard the water and put the mangoes to one side.

2. Place the oil in a pan and gently heat. When it is hot add the dried red chilli, including the seeds and fry the chilli gently until it darkens slightly in colour, which will take no more than a minute. Warning: you are likely to cough at this stage as the chilli darkens  so do not be alarmed!

3. Add the panch phoron, turmeric and ginger (if adding) to the hot oil as well as the soft mango, salt and 75 ml of water.

4. In a separate bowl add the flour and 35ml of cold water to create a white, smooth liquid. Immediately add this to the pan and stir it into the mangoes. At this stage also add the sugar.

5. Boil gently for 5-6 minutes. If you prefer to have a runnier chutney add a little more water, however, if you prefer a thicker consistency then you will need to boil it for longer.

6. Leave to cool and chill. Serve at either chilled or room temperature, but not hot.

It is wonderful to eat after a heavy curry as it helps to cleanse the palate and digest your food.

Note: In hot climates people tend to prefer the chutney with a stronger sour undertone and as such the amount of sugar they add is less. For those who prefer a sweeter taste then add the amount of sugar that I have specified above.