[READ] Gourmet Today August 2020 online edition

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29/07/2020

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The Gazebo

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Dining under the stars, surrounded by fairy-lit olive trees and sea views is what Summers are made for.

The Gazebo at Hilton Malta

Portomaso, St. Julians, STJ4012 For more information call on: +356 21 383 383

Dining under the stars, surrounded by fairy-lit olive trees and sea views is what Summers are made for.

The Gazebo at Hilton Malta

Portomaso, St. Julians, STJ4012 For more information call on: +356 21 383 383 www.gourmettoday.recipes 1

Canter Business Centre, Patri Felicjan Bilocca Street, Marsa MRS 1524, Malta. www.gourmettoday.recipes Tel: 2123 7555 | e-mail: info@attardcofood.com | www.attardcofood.com Food Ltd

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Editor’s Note As we enter the hottest stage of summer in Malta, we turn to lighter refreshing recipes. Summer was made for delicious, fresh food. We’d like to call it the season of flavour. Make the most of a Maltese summer and embrace its full and wholebodied flavour with some of our favourite seasonal recipes using local produce.

From light veggie salads to fresh seafood as well as those carby pasta dishes we all crave once in a while, we’ve got the perfect combination of recipes to enjoy this summer.

Although we’ve entered unprecedented times, one thing that is always a constant joy-providor is food. Let’s cook, let’s eat and oh, let’s stay in touch, too!

Let us know your ideas, input and what you’d like to see in the next issue of Gourmet Today magazine. We’d love to hear from you so please drop us an email at pzammit@mediatoday.com.mt Need some extra inspiration? Follow us on Instagram: @gourmet.today or check out our recipes on gourmettoday.recipes.

Whatever your summer involves, make it a tasty one. Until the next one!

Philippa

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Contents August 09

Moroccan Couscous

CONTACT US

Managing Editor: Saviour Balzan Editor: Philippa Zammit pzammit@mediatoday.com.mt Design: Philippa Zammit Photography: James Bianchi Head of sales: Adriana Farrugia afarrugia@mediatoday.com.mt Contact for advertising: Philippa Zammit pzammit@mediatoday.com.mt Published by:

Vjal ir-Riħan, San Ä wann SGN 9016 Malta Tel: +356 2138 2741 Fax: +356 2138 1992 www.maltatoday.com.mt Printed at: Print It Printing Services

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Make Your Own Cocktail

Cover: Caponata by Daniel Pisani from MarrowHealth

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Cooking with Zucchini

August Contents 08

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Season’s Eatings

Alfresco Dining at Broadside Terrace

Crudo di Pesce

Malta Artisan Markets

Time for Some Carbs

Joanne’s Low Calorie Recipes

All-American Feast

Sweet Treat

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Wish List

TILE PATTERN BOARD AND UTENSILS Mia, a London-based Maltese artist, creates handmade wooden boards featuring stunning art... functional works of art that add beauty and creative flair to your home. See the artist’s Maltese heritage shine through in her work.

This one in particular features patterns of typical old Maltese tiles, but you can opt for a custom made board by getting in contact with Mia on her Facebook page @BonnymiaArt

ROSÉ APERITIVO Hotel Starlino’s new Rosé Aperitivo is perfect for summer cocktails. The makers of Malfy gin have just launched Starlino Rosé aperitivo, a delicious-sounding new drink from Northeastern Italy. It’s made by blending rosé wine, spirit, pink grapefruit peel, orange peel and eight other botanicals. We have to try this!

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HANDMADE PLATES These beautiful handmade clay plates will make the statement you’ve been looking for on your dinner table... unique and artisanal pieces for an exceptional table.

Original, beautifully handcrafted, local ceramics that are microwave, oven and dishwasher safe.

They make a beautiful gift or simply a treat for the home. Shop for clay plates from Space for Clay or create your own ceraic piece when visiting their studio!

BURGERS INK’S CHICKEN BURGER We all need to make time for a burger once in a while. Today is the day to get yourself a good one. Need some directions to the juiciest burger in town? Head down to Burgers Ink’s new outlet in Old Bakery Street, Valletta.

This wholesome and loaded burger has got us forgetting to count our calories. 5 spice breaded chicken fillet , grilled bacon, Red Lecester cheese, sweet chilli mayo , english gherkins, lettuce and coleslaw... Here’s to a burgerliscious day !

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Orders for Home Deliveries via www.srausi.com

www.srausi.com Orders for Home Deliveries via

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n a Veg

Season’s eatings Nowadays with such well stocked supermarkets it can be really easy to become unaware of what’s actually in season and what’s not! But did you know there are some huge benefits to eating with the seasons?

Seasonal fruits and vegetables produced locally are fresher, as they do not require long distances for transport.

Unlike out of season produce that is harvested early in order to be shipped and distributed to your local store, crops picked at their peak of ripeness are healthier and full of flavour.

Recipes by Daniel Pisani from MarrowHealth 8

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MOROCCAN COUSCOUS INGREDIENTS For the couscous 350g couscous 500ml water 2 tbsp RasEl Hanout spice mix 0.5tsp salt 5 tbsp olive oil The rest 1 can chickpeas or 250g cooked 100g raisins 70g green olives 80g almonds 20ml lemon juice 1 few chopped leaves of coriander and parsley

METHOD 1. Boil the water.

2. Add couscous, salt, olive oil and Ras El Hanout to a large bowl and mix well.

3. Pour the boiling water on the couscous mix and cover the bowl with a table cloth for 5 minutes.

4. Fluff the couscous with a fork to seperate the grains, I personally like doing this with my hands after the mixture has cooled down (this is how it is done in morocco).

5. Crush the almonds and chop the fresh herbs.

6. Add the rest of the ingredients to the bowl, give it a good stir and enjoy!

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RAW MEXICAN SALAD INGREDIENTS For the salad 200g curly kale Handful finely chopped coriander 1 fresh corn on the cob kernels or 200g thawed frozen sweetcorn 3 diced plum tomato (zenguli) 1 small red onion chopped 2 avocados chopped For the dressing 15ml olive oil 10ml balsamic vinegar Juice of half a lime Âź tsp salt Pinch of black pepper

METHOD 1. In a small bowl, begin by mixing all the dressing ingredients and set aside.

2. Chop the curly kale, give it a good rinse and dry.

3. Massage the chopped kale with the dressing in a large bowl.

4. Add the rest of the salad ingredients to the bowl and give it a good mix!

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TOMATO AND GARLIC DIP INGREDIENTS 130g wholegrain oats 500g Heirloom tomato 15g garlic 15ml olive oil 4 sundried tomatoes (salty ones) 2 tbsp capers 2 tbsp kunserva 1 tbsp mixed herbs (mint, basil, tas-seba’ rwejjaħ, parsley) 2 tbsp wine vinegar Pinch pf black pepper Pinch of chilli flakes

METHOD 1. Start by roasting the tomato and garlic for about 30 minutes on medium heat. Remove the garlic after 10 minutes.

2. Add all the ingredients to a high speed blender and blend!

3. Enjoy on sliced Maltese bread or galletti.

CAPONATA Serves 4

INGREDIENTS 1kg aubergine 3 bell peppers (red, yellow and green) 500g tomato passata 100g capers 200g green olives 50ml wine vinegar 20ml olive oil 20ml local honey 2 medium golden onions 2 cloves garlic 1 tsp salt Handful fresh basil Pinch black pepper

METHOD 1. Finely chop the aubergines, tomatoes, peppers, onions, garlic, basil and olives.

2. In a small bowl mix in the olives, capers, vinegar, sweetner and the salt then set aside.

3. In a pan over medium heat, saute the onions and garlic.

4. Add the aubergines, peppers and tomatoes and mix well for a few minutes.

5. Add in the mixture in step 2 to the pan and mix wel once again 6. cook on low heat for about 45 minutes or until the aubergines have turned soft .

7. Add the fresh basil.

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BLU MODE ON

23561000 info.goldensands@rdbmalta.com Radisson Blu Resort & Spa, Golden Sands

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WATERMELON COOLER INGREDIENTS

METHOD

3kg watermelon Juice of half a lime or lemon Agave or local honey to taste (the quantity of sweetener depends on personal preference and the sweetness of the watermelon) A few fresh mint leaves

1. Start by chopping the watermelon.

2. Place the watermelon in a high-speed blender and blitz well.

3. Strain out the juice underneath a water jug or pourable container, and compost the leftover seeds and pulp.

4. Add the juice back to the blender, add the rest of the ingredients and blend.

5. Pour in glass bottles and refrigerate.

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Alfresco Dining at Broadside Terrace Words by Amy Micallef Decesare

It’s Tuesday and it’s already been a tumultuous, stressful week. There’s nothing I desire more right now than finding that perfect spot, where I can de-stress, unwind and forget about all my responsibilities.

Just in case you’re reading this review thinking ‘Oh I can definitely relate,’ sit tight. I have found the ideal place.

In the heart of Malta’s most buzzing town is a ‘restolounge’ called Broadside Terrace. Though you may not previously have associated the St. Julians area with serenity and stunning views, I personally guarantee you that Broadside will change your mind.

In addition to the views, the eatery also offers brilliant food and so-magnificent-you-will-ordertwo-more cocktails. Also, due to my extreme laziness, one of the very many things that tend to irritate me when going out to eat is the lack of parking. Broadside wins yet another point as they offer three hours free parking, thus eliminating any and all excuses you may have had not to pay 18

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Broadside Terrace, Corinthia St. George’s Bay, St. Julian’s

them a visit.

Intrigued? Allow me to proceed.

My guests and I arrived at Broadside, had our temperatures checked and were pleasantly surprised to see all tables and couches at a safe and somewhat, comforting distance.

On the way to our table, we spotted the fully stocked open-air kitchen, featuring an authentic woodchip grill.

I cannot express my excitement as I fumbled to find the menu and make some important decisions.

Soon enough, it was decision time. Advised by the waiting staff, we ordered a couple (okay, okay, four) of cocktails, ranging from a Capri, with Belvedere vodka and Galliano vanilla liqueur, to a Hapo, with tequila and Midori melon liqueur. Before you raise your eyebrow in judgment, you should also know that we ordered a virgin Mojito, too, just to balance things out a bit.

Free with the mains, come a selection of Mediterranean meze, including chili oil and warm, freshly baked tandoori bread. Nothing quite compares to listening

to nothing but melodic, chilled tunes, the sea crashing against the coast, sipping a cocktail and digging into a couple of cool dips.

We weren’t done yet, however! Three cocktails in and our mains arrived. Prime beef rib eye steak, marinated in garlic, grilled meager fish fillet and grilled sea bass, served with a marjoram oil marinade. Cooked to absolute perfection, we indulged, we laughed, we boogied to the music and we, all at once, forgot that we were supposed to be ‘working’.

Broadside Terrace has a unique and charming way of making you forget everything and anything that ever stressed you out in your entire life. It also has a way of destroying any semblance of self-control you thought you had, exhibited clearly by us ordering another round of their signature cocktails and a lemon tart with a forest berry compote.

If you enjoy drinks masterfully created by a team of mixologists, stunning views of the sea and surrounding bays, brilliant food, the most relaxed of vibes, look no further.

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CAPRI

A reflection of refined Capri life

INGREDIENTS Belvedere vodka Galliano vanilla liqueur Fresh cream Strawberry puree Chocolate shavings

METHOD 1. In a shaker full of ice, pour two parts Belvedere vodka, one-part Galliano vanilla liquor, strawberry puree and a dash of fresh cream.

2. hake well and double strain into a coupe glass (pour the mix through a hawthorn or julep strainer and then through a fine mesh strainer).

3. Garnish with shaved chocolate pieces.

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NOT FOR EVERYONE For people that savour the unusual, refuse to conform and seek to discover.

INGREDIENTS Hendricks gin Pimm’s Peppermint liqueur Fresh lemon juice Rose bitter, Tonic water Cucumber Fresh mint

METHOD 1. Pour two parts Hendricks gin, one-part Pimm’s, one-part peppermint liqueur, a dash of lemon juice and rose bitter into a cocktail shaker and shake well.

2. Pour into a gin glass filled with ice and top up with tonic water.

3. Garnish with fresh mint and a slice of cucumber.

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Mayor Tomatoes Queen of the crop

Up to the early 1900s, tomatoes were only grown in gardens for private use, especially in Gozo, which has always been more rural than Malta. By the 1930’s, tomatoes began to be farmed commercially in open fields.

traditional sauces such as ‘Bolognese’, ‘Pronta’ for pizza toppings and the all-time favourite, ‘Maltese’, for a greattasting plate of ravioli. Thirty years on, the Mayor Brand expanded its range to include pulses, grains, vegetables and a variety of condiments.

In those days, transportation of fresh tomatoes occurred in ‘mezez’, large wicker baskets, which were carried by two persons and weighed around 50kg each. During World War II, farmers recycled the boxes used for bomb transportation, known as ‘kaxxi tal-balal’, as they were easier to handle as well as cheaper than the wicker baskets.

In 2010, the Mayor ‘Provista’ range was launched. Once again, innovation kicked in and Mayor headed the market with its range of tomato products in convenient ‘fridgedoor’ containers. ‘Provista’ tomato products still boast the best-tasting Maltese Mayor tomatoes with the advantage of a longer shelf life and a larger, re-usable container.

The notion of having tomatoes preserved in a can or even as a ready-made sauce was still unheard of up to the early 70’s. Most used to make their own tomato sauce, albeit Kunserva was already being produced in large cans and sold by weight in grease-proof paper.

Following the success of ‘Provista’, Mayor products ventured into the glass-bottles market. Although not on the forefront of innovation, as tomato products in glass bottles have already graced many a supermarket shelf, Magro Brothers still managed to hold true to their innovation motto by creating a new product, which is as yet still unavailable under any other brand on the market – ‘Tadam bil-Krema Bajda’ – a ready-made tomato sauce with the addition of fresh cream!

In 1979, Magro Brothers, renowned Gozitan Kunserva producers since 1934, decided to take the plunge and began canning Mayor tomatoes and a range of sauce derivatives in cans.

Today, the Mayor Brand is a well-established, everyday, grocery brand of quality, offering convenience through innovation and ensuring a healthy end-product. Mayor Peeled Tomatoes was the first product to hit the production line, closely followed by Polpa and Tomato Sugo. Once these innovative products became a staple pantry product in Maltese households, Magro Brothers ventured into the ready-made sauces market, producing 22

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This new versatile product makes for the ideal sauce for baked pasta and rice dishes, a base for creamy sauces and also tastes great as a meat or fish dressing.

Mayor guarantees that its tomato products will forever have their own distinct taste and flavour in the wide range of tomato products they produce.

Which is your favourite Mayor product?

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...is back

Apply Now Send your details to pzammit@mediatoday.com.mt or call on 99835860 for more information 24

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Crudo di Pesce

by Chef Alain James Grech

Similar to sashimi, Italian crudo is raw fish eaten at the peak of freshness, dressed simply, with olive oil and lemon. It is a way of highlighting the finest quality fish you can purchase. As temperatures rise, Chef Alain James Grech whips up three refreshing dishes that pair perfectly with warm summer evenings. Made with fresh fish, these plates are simple and beautiful. And, best of all, no oven is required.

h fis ny ally a ci to ey espe o k e Th ty – rud te: uali ved c o n sq ser i ef’s Ch dish when www.gourmettoday.recipes 25

local prawns

Local prawns are simply marinated in olive oil, preserved lemon and garnished with sea asparagus and edible flowers.

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Langoustines marinated in olive oil and served with soft boiled quail eggs for richness. To prepare the quail eggs, simply boil for 2 minutes.

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T H E C O O L E S T P L A C E TO B E T H I S S U M M E R Sip on a refreshing Summer cocktail as you relax on one of our spacious lido decks, soaking in the glorious sunshine and enjoying the cool sea breeze. Make the day complete with a delicious lunch at our seasonal, al fresco restaurant.

DAY

BY THE POOL

ADULTS Including a €20 lunch voucher

CHILDREN Including a €10 lunch voucher (5-16 years)

Monday to Friday

€35.00

€20.00

Saturday, Sunday and Public Holidays

€40.00

€25.00

More Info: bit.ly/edgelido2020

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2375 1775 / 2137 4894

edgelido@rdbmalta.com

grouper

Grouper dressed with olive oil, lime zest and garnished with dried cherry tomatoes, Maltese rocket leaves and pomegranate.

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Malta Artisan Markets: Bringing People Together Food brings people together. As a nation, we gather at our parents’ for weekend lunches, meet friends for platters and wine and organise lavish seaside picnics with the kids. A decade ago, Lisa Grech, Managing Director of The Definitive(ly) Good Guide Co. Ltd., recognised a gap in the local market for creative entrepreneurs to showcase their talent and gauge the public reaction. Thus Malta Artisan Markets was born with a retro premiere market in it’s birthplace of Vittoriosa amidst much fanfare!

The rest is well documented history. With over thirty markets under its belt, suffice it to say that the Malta Artisan Markets story is steeped in experience. The all female market team, responsible for turning The Definitive(ly) Good Guide to Restaurants into a household name, are constantly sourcing innovative venues to host this monthly experience. A lot of effort is required to coordinate with venue caretakers, who are eager to collaborate with such a professional outfit, routinely approach Malta Artisan Markets at the start of each year when the annual market schedule is set.

Keen to support local creatives reach their target audience, the market soon became synonymous 30

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with sundowners and street food. The chilled vibes of the market transcends generations and quickly developed into a monthly go-to event for those in the know. A variety of local food and beverage stalls complements the creative ambience, giving birth to a meeting place for like-minded individuals to linger.

“We are inundated with enquiries from culinarians wishing to try their hand at turning their passion into a profitable side-line”, Lisa Grech, market curator, told us “and we’re happy to guide them to familiarise themselves with the Food Safety Act and its requirements, the weights and labelling regulations and inform them of the need for a Basic Food Hygiene certificate & VAT number, so that we may welcome them onboard the Malta Artisan Markets community.”

Always striving to increase the variety of artisanal products sold on the market, which include arts & crafts, fashion & accessories, silversmiths, jewellery, filigree, home decor, ceramics, bric-a-brac and wellbeing & beauty, the market organisers have succeeded in their aim to encourage visitors to linger and make a day of it.

This year’s line-up is the most ambitious yet- with

the market collaborating with MIDI on the next two markets. The Malta Artisan Markets team are currently gearing up for a late afternoon outdoor market in the buzzing venue of Pjazza Tigné to welcome in the Autumn, with food vendors welcome.

Not ones to rest on their laurels for long, an al fresco daytime market at the recently renovated 18th Century Fort Manoel is set for end of October, with a variety of local food trucks to enhance the market ambience.

Closing this year’s market program in style is the Malta Artisan Christmas Market at Palazzo Parisio-by far the biggest market of the year, with closed food welcome.

So make a day of it, and bring your mates, to chat with the enthusiastic designers without whom Malta Artisan Markets would have no reason for being. The market curator is always on the hunt for fresh talent- so if you are a hobbyist who dabbles in your kitchen wondering whether you should make a go of it- Malta Artisan Markets invite you into the fold!

For more information visit their website www. maltaartisanmarkets.com or check out their Facebook page @MaltaArtisanMarkets.

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s b r Ca

e chen m it So

K r t o e F urm e Timthe Go In

MUSHROOM RISOTTO Serves 3

INGREDIENTS 200g Canaroli rice 800 ml homemade veg stock 1 glass white wine 2 tbsp oilve oil 3 tbsp butter 1 tbsp truffle oil Thyme & rosemary 2 shallots, chopped 3 cloves of garlic 2 cups Oyster and portobello Mushrooms 1 pinch salt and pepper Handful Parmigiano Reggiano Cheese

Chef Robert Cassar

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METHOD 1. Melt 3 tablespoons butter with olive oil in large saucepan over medium heat. Throw in the chopped onions and finely chopped garlic. Cook the ingredients soft.

2. Add in the mushroom pieces and stir-fry for a minute, before seasoning the dish with salt and black pepper. Cook the mushrooms for 2-3 minutes on medium heat.

3. At this point, you can add the rice. Stir fry the rice for a minute on high heat so that the aroma is released.

4. Deglaze with white wine.

5. Next, pour in one ladle of the broth.

6. Season with thyme and rosemary. Mix well and keep on medium heat.

7. Continue to pour in one ladle at a time of broth. After each ladle of broth, mix the content and let it cook down, then add another ladle of broth. Continue the process until you have used up all the broth and the rice is cooked through.

8. Add and mix in the truffle oil and Parmigiano Reggiano Cheese.

9. Serve hot.

SEAFOOD RISOTTO

SPAGHETTI CARBONARA Serves 2 INGREDIENTS 150g thick spaghetti, dry or fresh 2 large eggs 70g. guanciale, pancetta, 1 tbsp. olive oil 1 cup of fresh grated Parmesan Reggiano or Pecorino (or a blend of both) Salt and fresh ground pepper 1 handful fresh flat parsley, chopped

Chef Daniel Grech

METHOD 1. Cook the pasta in boiling salted water until it is tender but not mushy. Reserve 1/4 cup of the hot pasta water then drain pasta.

2. Meanwhile, heat olive oil in a large skillet over medium heat, add the guanciale and cook until it has rendered its fat and is crisp.

Transfer guanciale to a plate then discard enough fat so that two tablespoons are left in the pan.

3. Prepare three small bowls. Separate the egg whites and yolks.

Add egg whites to one bowl then add each egg yolk to the two remaining bowls.

4. Add the pan with fat back onto the heat then add reserved pasta water and pasta to pan with bacon fat, toss and cook 1 minute.

Remove from heat then add 1/2 cup of the cheese, egg whites and lots of fresh ground pepper. Toss until well mixed.

5. Divide the pasta between 2 bowls, make a nest in the middle then gently side an egg yolk into each nest. Top with more cheese, bacon and an extra grind of pepper. Serve immediately.

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Nutrition and weight loss:

Explained

Joanne Borg, founder of Maple & Mint, shares much of her nutrition knowledge and provides valuable advice for those who are new to the game

1. What pushed you towards becoming a nutritionist?

To start off, I am an accountant by profession. However, nutrition has always been a subject I loved ever since I was young. I remember how I always liked to read about healthy food and research ideas on how to adopt a healthy lifestyle.

However, I always struggled with my weight– no diet that I had tried in the past seemed to work for me and I never saw results no matter how healthy I thought I was eating and how much I exercised.

This year, I started studying Diet & Nutrition to broaden my knowledge about nutrition and healthy eating. I also created a page on Facebook where I share easy, healthy weight-loss recipes and motivational lifestyle tips for all those who are trying to live a healthier lifestyle, follow a healthier diet and lose weight naturally.

So many friends and family have reached out to me saying that they were trying the recipes I was sharing and they all wanted to know exactly what I was doing to lose weight.

The word started to get out and I would receive messages on Facebook from people I didn’t even know who wanted my recipes, eating plans and workouts!

Eventually, I decided that I would love to help people 34

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reach their goals by giving them meal plans to help them lose weight naturally and tone up. It is something I love doing which gives me great satisfaction.

2. What is best when eating healthy… 5 small meals or 3 large meals?

Meal frequency is not important when it comes to weight loss.

It is the total amount of calories you consume in a day that is important. So in reality, it is a matter of preference.

I always believe that a weight-loss plan should be easy to adopt in a person’s life, as that is the only way how you can make it part of your lifestyle.

A person may prefer eating a healthy small meal every few hours to take the edge off one’s appetite, even out blood sugar levels, and keep the energy steady. Another person might find it difficult to stop and eat many times a day and would prefer opting for 3 large meals. Both methods can be used for successful weight loss and that is why there are customized weight-loss plans – to be able to cater for everyone’s needs and preferences and therefore be easy to adopt into one’s lifestyle.

3. How important are ‘calories’ when trying to lose weight?

The basic concept of any diet is ‘Calories IN vs Calories OUT’. This means that if you are not in a calorie deficit, you will not lose weight. In simpler terms, a person who wants to lose weight should eat less calories than he or she burns. There’s no way around it. Once your body’s energy needs are met, extra calories are stored for future use — some in your muscles as glycogen, but most as fat. Thus, eating more calories than you burn will lead to weight gain, whereas eating fewer than you need will lead to weight loss.

4. What single thing, do you think, is the biggest cause of weight gain? e.g. sugar, processed foods, fast food, too many calories?

As I said before, weight loss or weight gain all boils down to one single concept being ‘calories in vs calories out’.

So in reality, when you consume more calories than your body burns, meaning a calorie surplus, a person will gain weight. However, when you delve deeper into this concept, you will find that many reasons contribute to a calorie surplus.

Highly processed foods are typically packed with calories yet lack essential nutrients, such as protein and fibre, which keep you feeling full. So yes, eating sugary and processed food is linked to weight gain. Other factors such as yo-yo-dieting is also linked to an increased risk of weight gain. In such restrictive diets, a person goes through cycles of intentional weight loss followed by unintentional weight regain which happens due to the body’s physiological responses to such restrictive behaviours, which is often linked to binge eating. In such cases, most people gain back most if not all of the weight within a few months.

To keep weight off for the long term, one should focus on sustainable lifestyle changes. If you eat a well balanced diet with good carbs, healthy fats and good protein then you are less likely to crave sugar and junk foods throughout the day. Eating nutrient-dense, whole foods that are rich in fibre such as whole grains, vegetables and leafy greens will also help with the management of sugar cravings and keep you full for longer and thus manage to consume less calories than what your body burns.

5. What are some secrets to eating foods you love without sacrificing your waistline?

There are actually two secrets to eating the food you love whilst also losing weight. The first one is to find substitutes for the food that is causing you to gain weight. The second one is to still eat the food you love, but you prepare the meal with the right ingredients and the right amount for your body to lose weight. Losing weight doesn’t have to mean eating chicken, broccoli, salads and tasteless food everyday. You can eat burgers and pasta every day and still lose weight, if you follow the right amounts.

Also, during a successful weight loss journey, having a cheat meal can sometimes help people make continued

progress with their health and weight-loss goals and avoid over-indulging in food.

6. What foods in particular do you think are most surprising to people when they see the calorie counts?

I really don’t like to mention food that one should avoid to lose weight, as I believe that you can eat anything, in the right amounts, and still lose weight. However, if I had to mention a few high-calorie food or ingredients which most people find surprising, there would be olive oil on top of the list! Many think that since olive oil is healthy, you can sprinkle as much as you like, and this is far from the truth! Also, many tend to over-indulge in ‘healthy’ food, such as fruit, healthy protein, protein bars or cereals thinking that since they are ‘healthy’, they won’t make you fat.

7. What would be your single biggest advice to help guide people in their everyday nutritional decisions to get healthier and slimmer? What simple change could someone make today, to their daily habits, which could help them improve theirs and their family’s health?

As I always say, you should not go on a ‘diet’ to lose weight, but rather follow a plan that will be part of your longterm lifestyle. It is useless going on a restrictive diet to lose weight in one month, only to gain the weight all back when you go back to your usual routine. I like to promote healthy eating, meaning eating all the food you love, in moderation, whilst still losing weight. This would be easy to follow for practically your whole life, therefore ensuring that the weight you lose will be kept off!

A simple change that one can make is to avoid cooking with oil and butter, as these are all hidden calories, which can easily shoot up the calorie count of a meal.

The most important part of weight-loss is consistency!

Being consistent with your eating plan and exercise plan is the most important thing that you can do to reach your weight-loss and body goals.

8. You work one on one to help patients develop a nutrition plan. What does this process entail?

My weight loss and toning program consists of the following: We start by first having a one-to-one consultation where we see what the person’s current eating routine is, what his or her goals are and give the best meal plan to help reach the goals. Every few weeks we follow up to see what they liked, what they didn’t like and most importantly give new weight loss recipes so that they never get bored and keep on losing weight, whilst eating delicious food!

For more information get in touch with Joanne on her Facebook page: Maple & Mint – Weight Loss & Motivation.

’s e n n Joa orie al c w lo s e p i rec 400 es ori l a c

CHICKEN RAMEN

INGREDIENTS 25g onion 1 garlic clove 25g spring onions (spare some for decorating) 75g mushrooms Grated ginger Chicken broth (100% natural broth) 100g cooked chicken breast 1 hard boiled egg 35g tarja

METHOD 1. Place garlic, spring onions, and ginger into a pan and cook until softened.

2. Add the stock, cover, and bring to boil.

3. Remove the lid, and let simmer uncovered for 5 minutes, then add the mushrooms.

4. Simmer for 10 minutes and season with salt.

5. Fill a pot with water to cover the egg and bring to a boil. Let simmer for 7 minutes.

6. Top off the ramen with thin slices of the cooked chicken breast, the hard boiled egg and cooked pasta.

7. Serve immediately.

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CHICKEN BURGER

INGREDIENTS 130g raw chicken breast 40g 0% greek yoghurt 5g breadcrumbs Paprika Garlic Chicken seasoning Salt & pepper Cucumber Tomatoes Mayo light

METHOD 1. Combine yogurt, garlic, chicken seasoning and paprika in a bowl and mix until combined.

2. Combine yogurt mixture with chicken and refrigerate.

3. Sprinkle some breadcrumbs onto the chicken and transfer to a baking pan and cook on both sides for 30 minutes.

4. Using some mayo light, spread on one side of bun to taste.

5. Top buns with chicken, lettuce, tomatoes, and cucumber.

6. Serve with your preferred side dish.

450 cal orie

s

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PANCAKES Makes 8

INGREDIENTS 150g banana 1 egg 30g egg whites 30g skimmed milk 7g wholewheat flour 3g baking powder Cinnamon Ground cloves Vanilla essence Almond essence

METHOD 1. Mix all ingredients together in a food processor / hand blender2.

2. Cook in a pan on low heat from both sides.

3. Top them off with some fruit of your choice and light yoghurt and enjoy!

4 panca kes 200 calori es

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ICED COFFEE

130 calori es

INGREDIENTS 100g frozen banana 75g light vanilla yoghurt 6 ice cubes 2 tsps coffee 1 tsp stevia Water if needed (makes it easier to blend)

METHOD 1. Blend everything together & enjoy!

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The All-American Feast at Henry J. Beans Words by Amy Micallef Decesare

Summer in Malta has been described as ‘stifling’ and ‘unforgiving’ many a time but I’m here to offer you an alternative perspective.

I loathe the heat just as much as the next guy but hear me out.

My happiest moments are when I’m sitting at table for lunch, with a cool breeze, spending my time alternating between eating and taking short breaks from eating. The summer heat, unfortunately, tends to interfere with these plans.

However, I have found the answer to all my prayers. Henry J Beans. Located off St. George’s Bay in St. Julians, this eatery is just a stone’s throw away from pools, as well as the sea, offering the perfect combination of delicious food and heatcombatting options.

Nothing screams ‘perfect summer’s day’ more than going for a refreshing dip, getting a golden brown tan and heading over to Hanks for their famous ribs.

With its sheltered, cool outdoor seating, perfect view and close proximity to the sea, there really is no better place to

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be.

Starving and eager to taste as many things on the menu as we could, my guest and I went for the classics: loaded potato skins with bacon, Chicago chicken wings, the legendary burger and of course, the rackin’ ribs.

Seated on the breezy terrace outside, soaking up the calming atmosphere, I felt completely and utterly relaxed.

Before the food even arrived, I knew we were in for a treat.

After all, Henry J. Beans has been a household name for as long as I can remember.

For once in my 27 years of life, I was right. The food arrived, alongside a few drinks, and we feasted like never before.

Note-to-self: make sure to also book for afternoon drinks as Hank’s Happy Hour and a Half is between 5:30pm and 7pm.

As expected, our starters, the loaded skins and chicken wings were delectable. The former were coated in melted cheese and served with bacon, which is basically code for heaven on a plate and the former were coated in BBQ sauce and served with creamy blue cheese. As you may recall, I’m lactose intolerant. As you may also recall, I tend to forget

that when food is ‘worth’ the risk. And let me tell you, Hanks’ food is definitely worth the risk.

Up next were our mains: the legendary burger and the rackin’ ribs. 230g of the absolute finest beef, minced and seasoned to perfection, served with a side of coleslaw and steakhouse fries. What about the ribs, I hear you ask? Unparalleled. Smoked Chicago style, and completely smothered in Henry J Beans’ secret BBQ sauce, we couldn’t have hoped for anything more.

As the time flew by, we couldn’t help but notice how we hadn’t complained or whined about the heat at all and were perfectly happy to spend a couple more hours out on the terrace, ordering dessert and glancing over at the huge TV screen showing the latest football game.

We finally made our way to our cars, which were conveniently parked a couple of minutes away, thanks to the three hours of free parking offered by the eatery.

If you’re looking for a quick lunch fix, a long-winded delicious dinner, a place to watch the game your husband won’t stop mentioning, a restaurant that has something for everyone, including picky eaters, Henry J Beans ticks all the boxes and more.

Henry J. Beans, Corinthia St. George’s Bay, 41 www.gourmettoday.recipes St. Julian’s

zucc Recipes: 42 www.gourmettoday.recipes David Fava

hini Zucchini, also known as courgette, is a summer squash in the Cucurbitaceae plant family, alongside melons, spaghetti squash, and cucumbers. Although zucchini is often considered a vegetable, it is botanically classified as a fruit. It occurs in several varieties, which range in colour from deep yellow to dark green. Zucchini is a versatile squash rich in vitamins, minerals, and plant compounds. It may offer several health benefits, ranging from improved digestion to a lower risk of heart disease.

Zucchini is one of the most versatile vegetables. It’s delicious in almost any recipe, whether fried, baked, or sautÊed. It can even be used as a noodle substitute or sneakily added to a batch of chocolate cupcakes to give dessert a nutritional boost.

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BAKED ZOODLES WITH CHICKPEAS IN A SWEET TOMATO SAUCE Serves 4 INGREDIENTS 3 large zucchinis 3 spring onions 2 red onions 5 cloves garlic 7 dried dates 500g polpa 150g canned chickpeas Salt and pepper 100ml water 1tsp onion powder 1/8 tsp smoked paprika powder ¼ tsp oregano ¼ tsp thyme 2 tbsps nutritional yeast 1 tbsp agave 30g vegan grated cheese

METHOD 1. Prepare the zucchini by cutting them in zoodle style (spiralized zucchini using a spiralizer. If you do not have one, you may also proceed with cutting the zucchini in julienne style using a peeler or knife) 2. Chop the onions and garlic.

3. Start by lightly frying the red onion, then add the garlic and finally the green onion in some oil.

4. Fry for around 10 minutes on medium heat on a preheated pan (or until just as they start turning golden).

5. Add the polpa and 100 ml water. Mix in the ingredients well.

6. Then add the dried dates and agave.

7. Add in the dried herbs, powders and nutritional yeast.

Mix everything well.

8. Add a light drizzle of olive, pinch or two of salt and some crushed black pepper.

9. Keep cooking for around 15 -20 minutes on medium to low heat. Set aside when finished.

10. In a large dish, place the zucchini noodles in spiral bunches. I used a fork to do this. (Here I cooked the zucchini noodles in a cast iron pan – of course you may use any dish you normally use, for example, a goodsized lasagna dish).

11. Give the zucchini a nice drizzle of olive oil.

12. Next, with a large serving spoon, fill the zucchini dish with sauce, in between the zucchini spirals (not on top of them).

13. Scatter the chickpeas across the dish.

14. Again, lightly drizzle with olive oil and bake in preheated oven for 30 minutes at 200°C. 15. After 30 minutes, take dish out and add the grated cheese.

16. Bake for another 5 minutes (until cheese melts).

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ZUCCHINI GAZPACHO WITH SUNDRIED TOMATOES Serves 2

INGREDIENTS 2 medium to large zucchinis (or 3 cups roughly chopped) – skin on ½ cup cucumber, skin on 2 tsps finely chopped fresh parsley 1 spring onion finely chopped 1/8 tsp fresh green chili, chopped (optional) 2 tsps dijon mustard 2 tbsp agave 2 tsps finely chopped sundried tomatoes 2 tbsp soy yogurt (I used a lightly sweetened one) 1 tbsp olive oil ½ tsp onion powder Dash of smoked paprika powder 2 fresh mint leaves Good squeeze of 1 lemon wedge

METHOD 1. Place all ingredients in a high-powered blender and blend until smooth.

2. For maximum taste, leave overnight in the fridge, or otherwise, if it is to be consumed after preparation, chill in the freezer for around 20-25 minutes.

3. To be served cold.

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bite

l e as on t

WHITE CHOCOLATE PEACH TART INGREDIENTS For the crust 180g digestive biscuits 65g sugar 80g unsalted melted butter For the filling 340g white chocolate 3tbsp butter 1/3 cup double cream 2 chopped peaches A handful of pistachios Recipe: Fran Farrugia at Baked

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METHOD 1. Mix the sugar and biscuits then blitz.

2. Fold in the melted butter until well combined and place in a tart dish and press down firmly on the bottom and up around the sides. Place in the freezer.

3. For the filling, melt the white chocolate, cream and butter whisking constantly until well combined.

4.Mix in the peaches and pour into the biscuit crust.

5.Sprinkle some chopped pistachios on top and place in the fridge to set.

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31/07/2020 16:55