TVM THURSDAY 6:30PM
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Editor’s Note Stress. Anxiety. Fear. This is the wealth of emotions many of us have been feeling over the past couple of weeks as we have been hit by the dark cloud of COVID-19. Most of us are finding ourselves stuck at home for most of the day. Parents are juggling home-schooling, full-time work and other responsibilities. Figuring out “What’s for lunch and dinner?” can be yet another daily challenge. While many are understandably resorting to ready meals and a pot of instant noodles may seem like the easiest option while self-isolating, maintaining a healthy lifestyle is important, particularly in times when the immune system might need to fight back. This issue is filled with nutritious recipes using the freshest of ingredients that are simple, inexpensive and accessible. With restaurants and fast food joints closing shop, this is the ideal time to get creative with some of our contributors’ home-cooked meals. Registered nutritionist Mariella Porter has also contributed her advice for staying holistically healthy during this time, whilst exercise specialist Dean Sciberras encourages us to stay active from home as he adapts to virtual training sessions and even provides us with a workout plan suitable for all fitness levels. We catch up with local restaurant owners who share how COVID-19 is affecting business and how they are coping with sudden new realities. In these difficult times we must be patient, educate ourselves and make health and nutrition a priority. Stay safe. Stay well-nourished. We’ve got you covered.
Philippa
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Being active and reducing sedentary activity is important Charmaine Gauci Superintendent of Public Health
COVID-19 pandemic changed everyone’s lives. Human nature is reluctant to change, however such change was inevitable. In such times where our usual timetable has been disrupted, we realise that some things that mattered before are not a priority anymore. I find that we have come to realise what matters the most in life. We may be reconsidering our priorities, and eventually we hope to have good lasting effects. It is time for social resolution and to put firs those who really matter in our life. Many of us are missing physical contact with our dearest parents and yet many have found innovative means to stay in touch with the most vulnerable of the population. Those already affected by the virus are facing isolation, others facing quarantine and others facing issues with employment. Adjustment to a new mode of living is inevitable. Those on the front line didn’t have time to adjust – yet our families had to adjust to the pandemic and to having a member of the family working round the clock. This is done with passion- a passion driven by love for the well-being of the population. In these uncertain moments, we need to take care of our health. The reward for taking good care of oneself is having a better defence to infection and better recovery if one gets sick. The healthier one is, the better they can handle the COVID-19 virus. It is important to set a dedicated time and place to eat and appreciate food, plan healthy food, do physical activity, managing stress, sleeping well and stay safe. Good nutrition is very important before, during and after an infection. Recommendations to eat healthy are important to be strong to support the immune system and to prevent more complications from chronic diseases such as diabetes, obesity and heart diseases. Eat a variety of foods within each food group and across
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all the food groups to ensure adequate intake of important nutrients. Eat plenty of fruits and vegetables. Fresh fruits and vegetables provide lots of vitamins and minerals as well as fibre that we need for healthy diet. Consume a diet rich in whole grains, nuts, and healthy fats such as in olive oil or other oils rich in unsaturated fatty acids. Watch your intake of fats, sugar, and salt. Many people in times of high stress, use food as a comfort, which can lead to overconsumption. Continue to practice good food hygiene. Because of COVID-19 pandemic, people might be more concerned about food safety; however, COVID-19 is a respiratory virus and is not a food-borne disease. Drink water regularly. Staying well hydrated, mainly through drinking ample amounts of plain water (6-8 glasses a day for most adults) also helps our immune system. Limit consumption of alcohol. Being active and reducing sedentary activity is important. Try to reduce long periods of time spent sitting, whether for work, studying, watching TV, reading, or using social media or playing games using screens. Reduce sitting for long periods by taking short 3-5 minute breaks every 20-30 minutes. Set yourself and your family Be Active goals, by choosing a specific type of activity, time of day and/or number of minutes you will do every day. Staying healthy during this pandemic is essential. The world has changed so we will need to adapt to the situation with a healthy lifestyle being part of the change.
Our bodies are amazing machines Chris Fearne Deputy Prime Minister & Minister for Health
We are facing difficult times - countries and cities all across the world have put in place quarantine or lockdown restrictions to tackle the spread of the pandemic. Staying at home is easier said than done. In the first few days of working from home people might have seen this as a blessing in disguise, to slow down from their hectic routines, but as time passes it will become very difficult to sustain. During these times, it is very easy to fall in the trap of adopting unhealthy diets and physically inactive routines. Our bodies are amazing machines and like any other machine we need to take care of it effectively. It is important to eat healthy food and exercise regularly to help keep the immune system resilient. Studies have repeatedly shown that adopting bad eating habits and lack of physical activity can have a detriment on the overall well-being of individuals - physical and mental well-being. Consuming fresh foods, using high nutritional value ingredients and carrying out physical home-based exercises is crucial. In fact, I urge you to take some time of your daily routine and research tips or ask for advice from our health experts. The World Health Organisation developed specific nutritional and physical activity guidelines that one could easily follow, especially during this period of health emergency. We need to remain focused and observe the measures laid down by our health authorities. This is no time to relax. I also urge citizens to make use of the helplines that we have set up, especially if they feel that this situation is having a toll on their mental health. - For delivery service of medicine and groceries call on 25903030 - Mental Health free phone helpline 1770 - Public Health line 21324086 or 21222444 or 111 Stay home, stay safe.
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Contents
May 08
Vegan Thai Curry
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:
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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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Boneless Chicken Thighs with Sweet Potato Mash
Cover: Vegan pancakes by Daniel Pisani from MarrowHealth
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Cooking with Tomatoes
May Contents 10
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Clean Fuel
From the Gourmet Kitchen
Healthy Breakfast, Lunch & Dinner
Staying Holistically Healthy from Home
How the Pandemic Changed the Restaurant Industry
Meet the Gordon Ramsey of Fitness
Home Workout
Healthy Desserts
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Wish
List SPRING BEETS BOWL Spring just got greener. Straight from the seasonal specials: The Spring Beets Bowl includes roasted beetroots, oven baked new potatoes, sweet pickled fennel, shredded carrots, sliced red onions, chickpeas, shredded kale, fresh baby spinach, orange vinaigrette. Sounds delicious. Looks delicious. Order online & get it delivered from www.eeetwell.delivery
NUTRIBULLET
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The fastest, easiest solution for making nutrient- packed smoothies. Load it up with your favorite whole foods like nuts, berries and spinach, then push, twist and blend your way to a healthier lifestyle. With 1700 Watts of power, large-capacity attachments, a heating function, and hands-free operation, the Rx is a true superfood superhero. Get yours from forestals.com
NOT A DIET BOOK James Smith is armed with every tool you’ll ever need to achieve incredible results – from dieting, training and staying in shape to identifying the fads, cons and nonsense that get in the way of genuine lasting progress. This book will put you back in control. It is not a fad diet or a short-term training plan. It will empower you to adopt better habits that will allow you to take charge of your life. Get your copy from amazon.com
SPIRALISER The Kenwood Spiralizer will turn vegetables into noodles and ribbons to add a refreshing twist to salads, stir fry, casseroles, and soups. With Kenwood Spiralizer you can quickly and easily make vegetable pasta carrots, cucumbers, squash or courgette. The Kenwood FGP203WG Spiralizer allows you to re-invent classic salads, entrees, and desserts with fresh spiral fruit and vegetables without the need for knife and chopping. A great replacement for pasta and rice or even chips, so you and your family can enjoy healthier meals altogether. Spiralizer is easy to use, mess-free and can handle a variety of fruit and veg with no fuss at all. Get yours from crosscraft.com.mt
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Clean Fuel It’s easy to tweak your diet to focus on foods full of essential vitamins and nutrients to help get you ready for the springtime ahead. The more conscientious we are about what we eat (from shopping for ingredients to growing vegetables), the more mindful we are to make sure our meals contain foods full of antioxidants – like vitamins, minerals and nutrients. Recipes: Daniel Pisani from MarrowHealth
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VEGAN THAI CURRY INGREDIENTS For the curry 400ML coconut milk 500g chickpeas (2cans) 300g sweet potato 4 cups vegetable broth 4 cloves garlic 1 drop of lemongrass essential oil 1 onion 30g raw ginger 3 tbsp olive oil Squeeze lemon juice Spices 1tsp salt ½ tsp pepper 1 ½ tsp turmeric ¼ tsp cumin ¼ tsp cardamon ½ tsp cinnamon For the lemongrass yoghurt 200ml unsweetened yoghurt 1 drop lemongrass essential oil
METHOD 1. Start by finely chopping the onion and garlic and ginger. 2. Heat the olive oil in a pan or dutch oven and sauté the onion, garlic, ginger and lemongrass, stir for around 5 minutes - add more oil or some of the stock if needed. 3. Add all the spices, salt, pepper as well as the chickpeas and cook, stirring frequently (around 10 minutes) - making sure to evenly coat the chickpeas with the spices and oil. You may set aside a few spiced chickpeas for topping the dish later on. 4. Continue cooking the chickpeas , using a wooden spoon crush them to breakdown the starches inside, this will help thicken the curry. 5. Add the coconut milk, broth and bring the mixture to a boil. 6. Add the drop of lemongrass essential oil and mix well. 7. Add the sweet potato and stir the mixture until it starts to thicken (around 20-30minutes). 8. Whilst waiting for the stew to thicken prepare the yogurt topping, simply mix in 1 drop of Lemongrass essential oil with 200ml unsweetened and unflavoured yogurt. Stir well to combine. 9. Add the chopped kale and stir for another 5-10 minutes or until the leaves start wilting. 10. Once the curry has reached your desired consistency, serve topped with the spiced chickpeas saved in step 4, a dollop of unsweetened lemongrass yogurt from step 8. Finish the dish off with a drizzle of olive oil.
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CLASSIC TABBOULEH INGREDIENTS For the salad 400g fresh parsley 100g fresh mint 300g cherry tomato 1 small onion 1 small cucumber For the bulgar wheat 60ml pure olive oil 60ml lemon juice 55g fine bulgur wheat ½ tsp salt
METHOD 1. Start by mixing the lemon juice, olive oil salt & bulgur wheat in a bowl until the bulgur wheat absorbs most of the liquid. 2. In the meantime finely chop the mint & parsley & toss them in a bowl. 3. Chop the cherry tomatoes, onions and cucumber and combine them with the herbs. 4. Once the bulgur wheat absorbs the liquid, mix it into the bowl with the rest of the ingredients and combine. 5. Best served straight out of the fridge!
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GLUTEN FREE CHICKPEA BASE VEGGIE PIZZA INGREDIENTS For the base 250ml water 200g chickpea flour ½ tsp fennel seeds ¼ tsp salt ¼ tsp onion powder Pinch garlic powder Pinch of black pepper Toppings 200g tomato sauce 1 tbsp olive oil 1 marrow 1 small aubergine 1 yellow bell pepper 1 red bell pepper 1 tbsp capers
METHOD 1. Preheat the oven to 200 degrees. 2. Slice the veggies and coat them in olive oil, salt and pepper. 3. Arrange the sliced vegetables into a single layer on a sheet of baking paper. 4. Roast the veggies for around 20 minutes. 5. Combine all of the base ingredients in a large bowl and stir them together, making sure that there are no lumps – the mixture should resemble that of a pancake batter. 6. Line a standard sized pizza pan with parchment paper and distribute the batter using a spatula to spread the mixture into a round layer. 7. Remove the veggies from the oven and place the pizza base. 8. Cook the base for 15 minutes. 9. Flip the base then carefully remove the baking paper. 10. Spread the tomato sauce and add the toppings, then bake for another 15-20 minutes.
VEGAN NUTELLA INGREDIENTS
METHOD
350g roasted hazelnuts (skin off ) 20g cacao powder 30ml olive oil 30ml agave syrup Pinch of salt 50-100ml plant based milk (Optional for a more spreadable nutella)
1. Place the hazelnuts in a food processor and blend until the hazelnuts form a runny butter 2. Once the hazelnut butter is formed add in the rest of the ingredients, blend once again to combine 3. Pour Nutella in a jar & enjoy!
This recipe is shelf stable, however if any plant milk is added, it should be placed in the fridge.
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AMERICAN STYLE VEGAN PANCAKES Makes 6 INGREDIENTS
METHOD
75g buckwheat flour 75g oat flour 220 ml plant based milk 2 medium ripe banana’s 1 tsp cinnamon 2 tsp baking powder 1 tbsp ground flaxseed 1 tbsp lemon juice 1 pinch of salt
1. In a large bowl, mix all the ingredients well to form a runny batter. 2. Oil the bottom of a nonstick pan and place over medium heat. When the oil is hot, pour around 2 tablespoons of the batter into the pan. Cook until small bubbles form in the middle of the mix, about 3-5 minutes. Flip and cook about 2 minutes more on opposite side. Repeat until all batter is used, adding oil to skillet as needed between the pancakes. 3. Add any toppings you wish. We like topping ours with some fresh fruits and nuts, maple syrup as well as vegan nutella!
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Eating our way out of Covid-19 Daniel Pisani is the force behind local plant-based food blog @marrowhealth. Although he is coming from a different culinary background, he has embraced the healthy lifestyle with creative recipes & photos to help his readers understand that healthy eating can be fun and exciting! When he is not taking photos of his recipes, he is working with a smile on his face at Malta’s largest organic farm – Vincent’s. Eco Estate. Working in the idyllic farm shop at Vincent’s eco farm in Mgarr during this pandemic has been an unforgettable experience. I’ve witnessed first-hand the panic, anxiety and fear this whole situation has brought amongst our clients. I have also seen a sharp rise in interest for organic products especially fresh and local produce as people became more aware of the connection between a healthy and strong body and the food they consume. Here are a few tips I would like to share: EAT THE RAINBOW Did you know that different colours in the plant kingdom give us a hint of which antioxidants (antioxidants are a substance that prevent cell damage. Major cell damage can reduce your body’s ability to protect itself from diseases) are in them? Particularly important during these times is the antioxidant called ‘beta-carotene’ found in produce which is orange or yellow in colour such as carrots, yellow peppers, turmeric, citrus & naspli (loquat). STICK TO WHOLE PLANT FOODS I always stress the importance of adding whole plantbased foods to one’s diet by increasing the intake of whole grains, seeds, nuts, legumes and obviously fruits and vegetables. Processed foods are usually loaded with refined sugars, salts, meats and a list of nasty ingredients which do not do our bodies any favours. 16
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VITAMINS Vitamin B: The main goal of B vitamins is to convert the nutrients we consume into usable energy by the body to support the proper functioning of the organs and our body defence. Foods high in B vitamins include lentils, sesame seeds & beans. Vitamin D: As most of us have been staying indoors, our exposure to light has been significantly reduced. Known as the happy vitamin, lack of it can significantly impair our mood and in turn the bodies strength to fight away disease. Not many foods contain the vitamin, although it is found in small amounts in mushrooms and leafy greens. The best way would be to soak up some sun (socially distant of course) Vitamin C: A very powerful antioxidant which is critical to a functioning immune system. In fact, loading up on vitamin C foods is often used as a first line of defense during cold and flu season. Funnily enough we only associate citruses with this vitamin however as we approach the end of citrus season, I suggest the following summer foods: Tomato, raw sweet bell peppers, kale, cantaloupe and strawberries! LOAD UP ON RAW GREENS In addition to being a well-known source of vitamins, minerals, and essential nutrients. Raw greens of all types are also a key source of specialized chemical signals that our immune systems use to self-communicate. These include: Spinach, kale, chard and lettuce. The healthier we are, the stronger our immune systems. One of the best ways to achieve and maintain optimum health is to start by controlling and paying attention to what you’re feeding your system. At this point in time, when we are craving to go back to normality, we must reflect on what parts of normality we want to go back to! I have quite enjoyed the fact that people have rediscovered a connection with food and have become more experienced and creative in the kitchen. I hope you enjoy my recipes in this magazine and on my social platforms.
Powerful foods to boost your
IMMUNE SYSTEM
CITRUS Citrus fruits are rich in vitamin C which play vital role in prevention of infection by enhancing antibodies formation as immunity booster.
KALE Kale contains fibre, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.
TUMERIC Loaded with anti-inflammatory, antiseptic and anti-bacterial properties due to the presence of curcumin Ithelps the body naturally cleanse the respiratory tract, and fight infection.
STRAWBERRIES Full of antioxidants and vitamin C. One cup of strawberries contains as much as 100 mg of Vitamin C, which is nearly as much as a cup of orange juice.
BELL PEPPERS Each bell pepper type contains nearly similar nutrition qualities; however, yellow peppers contains the most vitamin C per 100 grams.
LOQUAT Loquat is a wonderful source of vitamin C. The loquat leaf also produces acids containing antigens like megastigmane glycosides and polyphenolic compounds, which act as antiviral agents.
LENTILS Lentils are loaded with immunityboosting iron, zinc and vitamin B6, which create lymphocytes, infectionfighting white blood cells. By combining lentils with some vitamin C, you can double the amount of iron you absorb from the lentils.
CARROTS Excellent source of beta carotene, which gives them their bright color. One of beta carotene’s jobs is to support the body’s mucus membrane, which lines the respiratory and intestinal tracts, making it harder for bacteria to enter the bloodstream and cause trouble.
SPINACH This green vegetable comes packed with antioxidants and beta-carotene, which may increase the infection-fighting ability.
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From the kitchen VEGGIE ‘NOODLES’ Robert Cassar INGREDIENTS 2 carrots, peeled 2 zucchini, washed, dried and spiralised 6 local plum tomatoes 1 onion 2 cloves garlic 150 ml (local) broad bean pure Grated cheese For broad bean pure Broad beans Chardonnay vinegar Water ½ juice of a lemon Salt METHOD 1. Heat olive oil in a nonstick skillet over medium heat and add onions and garlic. 2. Add the spiralised zucchini and carrots and cook, tossing often, untl slightly softened. 3. Add tomatoes and cook for 15 minutes. The broad bean pure 1. Blanche broad beans for approximately 3 mins and drain. 2. Immediately place in ice cold water to bring down temperature. 3. Peel the beans and add to blender together with a few drops of Chardonnay vinegar, water, lemon juice and salt.
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AVOCADO BACON CHEESE BURGER Daniel Grech
INGREDIENTS
METHOD
The sweet potato fries 150 grms minced beef (chuckroll or knuckle) 1. Pre heat oven to 200 degrees. 1 whole Avocado ready to eat 2. Cut sweet potatoes into thin slices. 1 lettuce leaf 3. Place on baking tray and season 2 slices tomato with olive oil, fresh rosemary, salt 2 slices raw onion and pepper. Place in the oven until 2 slices low fat red leichester cheese golden brown. 2 slices streaky bacon Little bunch of rucola 1 large sweet potato The dipping auce Fresh rosemary Poppy seeds 1. Place low fat plain yogurt in a bowl. Low fat plain yogurt 2. Season with salt and pepper. 1 garlic clove 3. Mix together together with finely Fresh chives chopped garlic as well as finely Extra virgin olive oil chopped fresh chives. Salt Pepper Cajun spice Paprika
The burger 1. Prepare the avocado bun by removing the skin. To do this get a spoon and slide it between the avocado and the skin. 2. Place one part on the plate to be the base of your burger. Stack it with lettuce, tomato and onions. 3. Form the minced beef into a patty and season with salt and pepper both sides. 4. Pre-heat a non-stick pan with some olive oil and sear the patty on both sides for 2 minutes. 5. Remove and place on baking tray, while keeping the pan on low heat to sear the bacon rashes. 6. Top your beef patty with red Leicester cheese and bacon. Place in oven until cheese is beautifully melted. 7. Place on the avocado bun you had already prepared. 8. Place the other piece of avocado slowly on top. 9. Sprinkle with Cajun spice, paprika and poppy seeds and its ready to eat.
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“ You are what you eat” Chef Alain Grech Alain James Grech is Chef Patron of The Chef’s Table in Bugibba and has recently been featured showcasing his passion for food as a guest judge and chef on TV show Gourmet Challenge. We catch up with him to find out more. How did you discover your passion for food? I started working at a food stall frying chips when i was 15. I then spent a few years working in cafes and takeaway shops. Working in the industry at such a young age inspired me to further my knowledge in culinary arts at ITS. I realised working in the kitchen had become my passion when I was working in a Boutique Hotel 2 rosette restaurant in Henley on Thames UK. What has been your experience like featuring on a tv show as a judge as well as participating in the cooking challenge itself? I really enjoy being part of Gourmet Challenge as I can share my skills and experience with the contestants as well as the general public. Cooking on the show was very interesting as it pushed me out of my comfort zone. How has the Covid-19 pandemic impacted your work and what are you doing to cope? The Covid -19 crisis was like a tsunami after a storm. We had already experienced a rough December, which was followed by the low season of January and February. We then had to close our doors the moment we began to pick up the pace.
Owning a restaurant is very tough and to cope we have to do anything necessary to keep the restaurant’s heart beating. What advice do you have for people cooking at home during this time? Now is the the time to discover new recipes and to experiment as much as you can. Having more time at home can be boring but one could spend some time in the kitchen whipping up new recipes to impress the family. Make sure you eat a well balanced diet and exercise regularly in order to keep sane. Preparing a ‘pandemic pantry’ can be a daunting task for those looking to maintain healthy eating habits... can you give some tips? You are what you eat. Make sure your pantry is stocked with plenty of vegetables, whole grains, lean proteins and healthy fats. If you have cookies in the drawer you will definitely eat them so in my opinion, it would be better to avoid the temptation by baking some healthy sweet treats such as some banana cookies or banana bread. Will the crisis make restaurants and business people rethink processes and costs or do you see a business-as-usual situation when normality resumes? Personally, I think that once our doors are open again we have no choice but to adjust our menus, at least for a temporary period due to the lack of tourism. We should be able to diverify our offerings and be flexible until the tourist market is accessible. Once the whole world is stable we can continue working on our goals and dreams.
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Breakfast Lunch Dinner
sorted Recipes: Alain James Grech Photography: Karl Alin
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OVERNIGHT OATS
INGREDIENTS 40g rolled oats 100g greek yougurt 1 tsp stevia 50ml skimmed milk 100g mixed forest fruits METHOD 1. 2. 3. 4. 5.
Mix the yogurt with the milk and stevia. Place forest fruits in the bottom of a bowl. Add oats. Add yougurt mix. leave over night so the oats absorb the yougurt. 6. Enjoy in the morning for breakfast.
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INDIAN PARATHA OMELETTE ROLL INGREDIENTS For the paratha 100g wholemeal flour 1 tsp olive oil 30g water For the omelette 2 whole eggs 30g chopped red onion 5g chopped red chilli 10g grated fresh ginger 10g chopped coriander
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METHOD 1. Make the paratha by mixing flour, oil and water. Set in the fridge. 2. Open the paratha with a rolling pin and fry in a non-stick pan with a bit of cooking spray on both sides. 3. Mix the omelette ingredients and cook in the same pan. 4. Once cooked place on top of the paratha and roll. 5. Slice and enjoy with your favourite salad.
BONELESS CHICKEN THIGHS WITH SWEET POTATO MASH INGREDIENTS Boneless Chicken thighs 1 sweet potato 200g savoy cabbage 100g chopped red onion 10g red chilli 10g ginger 10g coriander 10g soy sauce METHOD 1. Cut the sweet potato and boil until soft. 2. Season and mash with a fork. 3. Season the chicken thigh with salt, pepper and olive oil. Grill until cooked. 4. Stir-fry the cabbage and other vegetables and season with soy sauce. 5. Assemble and enjoy for dinner.
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Keeping holistically healthy from home Mariella Porter is a Nutritionist registered both in Malta and the UK. She is also a warranted Educator, has education very much at heart, and writes articles on Nutrition and Health
For many of us, spending so many hours at home has been a totally new experience. Like with any new unexpected event, the first few days or weeks are when we are in shock, denial, anger, and anxiety rockets sky high. All this can easily have an impact on our routine and healthy habits. It has been over a month and close to two since many of us had to carry out various sudden adjustments, and now it is time to find our feet in the situation, adjust, and settle down to a new normal. Whilst most of us are aware that we require healthy balanced meals and regular exercise to maintain a healthy lifestyle, such sudden changes have made it so hard to keep on track. Over the past weeks, stress has also had an impact on mental wellbeing. Hence, it is now a good time to start investing in our renewed holistic lifestyle and the following are a couple of points that can help us achieve this, whether we live in isolation, with other family members, or in a shared apartment. CREATE A ROUTINE Setting time for various work and tasks to be held during the day helps to get organised. When living with other family members or other people in the
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same building it is also a good idea to set some time for daily meetings where together one can plan the following day. Being all together for such long hours in the same space can trigger some sparks, and so planning what each family member’s roles and chores will be can decrease such tension. PLAN YOUR MEALS AND MEAL TIMING Being at home most of the time does not mean that we should constantly graze on food without eating proper meals. Start by setting times when you will have your meals and snacks. This might be slightly different to what you used to do before you had to stay more at home, and that is perfectly fine. Just as an example, you can plan to have breakfast somewhere between 7am and 8am, a min-snack at around 10am, lunch between 12.30pm and 1 pm, a mid-afternoon snack around 4pm and dinner at around 6.30pm-7pm. It is important to have at least three main meals during the day; breakfast, lunch and dinner with optional mid-morning and mid-afternoon healthy snacks. Ensure that your lunch and dinner have the right portions of carbohydrate, protein, and vegetables. Such balanced meals would help to prevent the unnecessary need to frequently snack in between meals. For those with young children, it is also important to catch them young and guide them to eat in a timely manner whilst avoiding constant snacking. It is also important to be role models and set a good example as parents/carers. EATING HEALTHY ON A BUDGET The situation we are living in is a good opportunity to first and foremost look in our cupboards, fridge and freezer and take a note of what we have in stock. Some might have products they forgot
about, or frozen food that has been there for too long. I would recommend starting by having your products organised and discard of any food that is expired.Then, plan what you can do with the products that you have. You will be surprised with how many meals you can prepare with the in-house ingredients.
at a time convenient for you e.g.: using the treadmill whilst watching TV in the kitchen, morning stretching exercises session as a whole family on the roof or in the garden, an afternoon aerobic fun session with the kids in the living room, or a walk or jog alone whilst practising sound social distancing.
When it comes to shopping for more ingredients or food, plan what you need for the following days. With the now increased possibility of online shopping, one has more time available to compare product prices and nutrition information. Always include fruit and vegetables for daily consumption and opt for seasonal produce to lower your bill. In order to safeguard yourself from snacking on the wrong food, stay away from ordering snacks and desserts high in sugar and salt, as once stocked these can be a big temptation at an arm’s length. Such snacks can be the culprit for your increased shopping bill, increase waist circumference and tooth decay.
GET THE REQUIRED HOURS OF SLEEP
MAKE DO WITH WHAT YOU HAVE IN THE KITCHEN This is a time when even cooking needs adjustments. Having missing ingredients should not make you rush to the corner shop to get it, especially when advised to practise social distancing. In these circumstances one can think of how to use alternative available ingredients. As an example- if you are missing yeast which would make your pizza dough or bread rise, you could easily opt for bicarbonate of soda as this would have the same effect.
This could be a good time to catch up on the so many hours of missed sleep. It is bliss not to have to set the alarm clock at 6am or before since now you do not need to travel to work. So, savour this time and enjoy those few extra hours of sleep. This can have an amazing effect on your holistic well-being. CREATE FUN MOMENTS Whilst experiencing the outside world is limited, we can bring the outside world in our home. Be creative and set up a camp in the kids’ room where they can have their breakfast, enjoy a picnic or cook-out in your yard, or camp on your roof. Have you missed a planned holiday, or you are finding yourself daydreaming about when your next holiday will be? Get out any crockery or decorations which remind you of a specific country you have been to or you wish to visit, and cook a traditional meal of that place. This is a way how to experience a place through your senses, and that is the best way how to go about it at this point in time.
KEEPING PHYSICALLY ACTIVE FROM HOME
CHOOSE YOUR BEST FRIENDS WISELY WHEN AT HOME
Not going to work and missing on our out and about daily activities has surely reduced our day-to-day movements. In addition, those who had regular exercise training regimes were further affected due to the outcry for social distancing.
Watch it if food, alcohol, or caffeinated drinks tend to become your best friends when at home. Besides their negative effects physically, these can have a psychological impact especially at this already stressful period.
Yet, for a healthy weight maintenance, to prevent the increased risk of metabolic diseases such as type 2 diabetes, to keep our muscular and skeletal systems in good shape, and keep mentally sane, we need to move.
If you are living alone or feeling lonely in this situation, do find ways how to fill your time with things that bring you joy and do your best to communicate with others remotely; a call, a message, or a video chat.
Firstly, start by increasing physical activity in your daily chores as much as you can. Do get up periodically from your seat and get objects that you need, make use of the stairs in your own house/ building instead of the lift, and do daily chores from your pending to-do list such as painting the walls or clearing your box room. In addition, set a time when you would do some form of physical activity, other than the basic daily movements around the house.
In addition, if you are not feeling well physically, emotionally, or psychologically, do ask for help. There are many healthcare professionals who can help you remotely at this time. And in all this, may this time be a period of reflection, where we choose what the priorities in our lives truly are, and learn to appreciate those many things we took for granted over the years.
Choose something that you like doing and carry it out
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atoes Recipes: David Fava
Widely considered as a vegetable for culinary purposes, tomatoes are actually a fruit. They are high in vitamin C and antioxidants, including lycopene, which is said to protect against heart disease and certain cancers, especially when consumed with olive oil which helps the body absorb the lycopene. There are many different types of tomato, ranging from the tiny cherry tomatoes to the largest beefsteak. They come in a variety of colours; green, yellow orange, red and the tiger tomato is striped. When buying, select tomatoes that are ripe; this is indicated by soft flesh and bright skin. They should be unblemished and are best stored stem side down at room temperature. Keep tomatoes out of direct sunlight to preserve their high vitamin C content.
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BAKED TOMATOES STUFFED WITH VEGAN MINCE MEAT AND BROWN RICE INGREDIENTS For the tomato shell 4 large tomatoes (I used beef tomatoes) For the vegan mince 100g dried soya mince 2 tsps natural veg stock powder (no salt) 2 tbsps soy sauce 1 tsp onion powder ½ tsp thyme ½ tsp coriander powder 1/8 tsp smoked paprika Pinch turmeric powder 250ml water For the rice 200g brown rice 150g mushrooms 1 large onion 1 tsp thyme 2 tbsp olive oil METHOD 1. Boil the rice. Set aside. 2. In a pot, boil the soya mince in 250 ml water and adding all the remaining ingredients from the Vegan Mince part (At the same time). Boil for 15 minutes. (Water must be all soaked up into the vegan mince). Set aside. 3. Slice the top lid of the tomatoes (do not go too down). 4. Remove the insides of the tomatoes careful not to damage the shell. (keep the seeds and juice to make a nice tomato sauce from scratch for your next dinner) 5. Cut the mushrooms and onion into slices. 6. Lightly oil a frying pan with some sunflower oil First fry the onion, then add the mushrooms and the remaining herbs from the rice ingredients part (for olive oil only 1 tbsps for now). 7. Add the boiled rice into the frying pan and mix well with the mushrooms and onion. Add the remaining 1 tbsp olive oil. 8. Fry for 5 minutes to get the tastes mixed in. Set aside. 9. Mix the vegan mince and the rice together. 10.Fill up the tomato shells. Tip; wrap the tomatoes gently with a baking twine (brown strings suitable for cooking) to prevent the tomatoes from falling apart. 11. Bake for 30 – 35 minutes. 12. Serve with the remaining rice and vegan mince as sides!
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TOMATO ‘SALMON’ ON CASHEW CREAM CHEESE AND TOASTED RYE BREAD Makes 12-15 slices INGREDIENTS For tomato ‘salmon’ 3 Roma tomatoes 1 tsp kelp powder 1 tbsp soy sauce 1 tbsp liquid smoke (can substitute with another tablespoon of soy sauce. Juice of 1 xlemon wedge 2 tbsps capers For the base 6 toasted rye or wholegrain bread For the cashew cream cheese (makes around 220g) 200g cashews ½ cup nutritional yeast 1/8 tsp black pepper1/2 tsp salt 1 tbsp white miso paste 1 tsp apple cider vinegar 1 tsp garlic powder ¼ tsp onion powder ½ cup Oat milk
METHOD
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1. Boil the tomatoes for 1 – 2 minutes (as soon as skin cracks, take them out). 2. Place the tomatoes directly in a bowl with cold water. Cool water again if necessary. 3. After tomatoes have chilled, peel the skin (should come off with your fingers) and cut tomatoes in quarters (each tomato 4 wedges). 4. Remove the seeds and middle part gently, keeping the outer tomato flesh intact. 5. Cut the remaining tomato flesh into strips and place them in a bowl. 6. Add all the Tomato ‘Salmon’ ingredients to the bowl and mix in well with the tomatoes. 7. Place tomatoes in fridge for at least 30 minutes. 8. For the cashew cream place the cashews in a bowl and fill with boiling water. Leave for 5–10 minutes and drain well. 9. Place cashews in kitchen machine or high powered blender and add all the remaining Cashew Cream ingredients. Blend until smooth. 10. Toast the bread. 11. Spread cashew cream cheese on bread and place some tomato ‘salmon’ on top. 12. Drizzle with olive oil and lemon juice. 13. Put some capers on the bread and as side garnish.
ARTISANAL TOMATO PIE WITH A TOFU-CREAM FILLING Serves 6-8 slices INGREDIENTS
METHOD
For the crust
1. In a large bowl mix the flour and salt. 2. Then add the olive oil and mix in with a fork. 3. Proceed to slowly adding the water until a dough forms. 4. Knead the dough for 5-10 minutes and set aside, sealed, in fridge for 1 hour. 5. Slice the heirloom tomatoes keeping the top part with the stem for visual effect. Slice into rough 1 cm slices. (You should need between 6-8 slices to cover the pie) 6. Place the tomatoes into a large bowl and season with the olive oil, rosemary, thyme. 7. Place all the filling ingredients into a kitchen machine and simply blend everything. Does not need to be very smooth. 8. Place the filling into a bowl and set aside. 9. Bring dough out of the fridge, roll it out (should be quite thin) and spread the filling onto the centre of the dough and even it out. 10. Leave a few centimeters from the edge of the crust empty. 11. Place the sliced tomatoes on top of the filling. 12. Add the remaining chopped garlic. 13. Fold the empty edge of the crust. 14. Lightly brush the folded edge with some olive oil. 15. Sprinkle black sesame seeds on the edge of the pie. 16. Bake at 200 degrees Celsius for around 45 minutes. 17. Let sit for 10 minutes after taking the pie out. 18. Drizzle the last tablespoon of maple syrup 19. Garnish with some fresh basil.
2 cups whole-wheat flour Few pinches salt ¼ cup olive oil ½ cup + 1 -3 tbsp cold water (add water slowly – not all at once!) For the filling 300g firm tofu ½ + 1/3 cup oat cooking cream 4 tbsps nutritional yeast 1 tsp Salt 1 tbsp olive oil 2 tbsps maple syrup (or agave syrup) 3 cloves garlic 1 tsp apple cider vinegar For the topping Around 12 sliced cherry tomatoes) 3 slices heirloom tomatoes (big tomatoes – for visual effect) 1 tbsp rosemary powder 1 tbsp thyme 2 tbsps olive oil 3 cloves garlic roughly chopped 1 tbsp maple syrup Some fresh basil leaves
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How Covid-19 changed the restaurant landscape Restaurants are tough businesses to operate, even in the best of times, but theCOVID-19 crisis is clearly impacting the industry in ways we’ve never seen in our lifetimes. Local restaurants have taken drastic measures to ensure safe conditions for employees and customers by shutting down their doors.. The team at Definitive(ly) Good Guide catches up with three different restaurants to see how they are adapting to the shutdown of public life.
Edward Rubino
When you are forced to shut your business suddenly one simply cannot ‘cope’ with the situation. We are doing our best to generate some revenue to ensure that with the assistance received from Malta Enterprise and the revenue generated we can keep our staff and fulfil Diacono our obligations towards our suppliers who also have their own issues.
We have put in too many years effort to let Covid take it away, so we are doing our all to get through this. We have started delivering food in the form of family meals three times a week. This, in a weird sort of way, worked out well for us, as we were in the process of completing the new project we have been working on for some time now - the Rubino Universal Store. Through this, one of the services we are to offer is the preparation of take away family meals to give our clients some respite from cooking for the family by helping them stock their fridges and freezers. This period is our testing period and the reception from our clients in terms of their response to the service, as well as on the quality of the product, has done us proud. We have also been preparing meals for health workers and delivering these through a member of the family who is in his final years of medical school. This is our little bit for the community. We are mostly concerned with the long terms effect of the Covid-19 pandemic on our industry. From what we are reading and hearing we are in this for the long term and until we open up tourism again we will struggle to return to the momentum we had pre-Covid. More concerning is that this a global issue and unless there is a unified approach to contain this pandemic, the issue will remain with us for quite some time to come. We know that the human race is resilient and we hope to come out of this stronger and better.
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Following public health guidelines and in an effort to make your dining experience safe and convenient during COVID-19 lockdown we created a special Take Out & Delivery Menu that includes a range of fresh and delicious meals with all the goodness and flavours intact. Darko Diglisic We concentrate on the real U Bistrot needs of our customers with hearty portions and authentic home-made nutritious meals that can be ordered fresh or, like our pies, frozen for you to keep and serve it fresh whenever you wish. We brought weekly family size meat and fish specials and balanced it all with fresh salads from our menu that are loaded with vitamins and always combine top quality, wholefood ingredients with healthy carbs and fresh leafy greens and no additives or preservatives. From day one we introduced additional hygiene and sanitisation protocols from the moment products arrive in our kitchen till the ready meals are delivered to our customers. Social distancing is key to preventing the virus spreading that’s why in just a few days we launched an easy online shop available both on our website (ubistrot.com) and our Facebook page to give you a 100% stress-free ordering experience. Here you can choose a quick pick up option or a delivery right at your door. We also constantly encourage contactless payment options to provide maximum safely for both our customers and staff. To take some stress of constant shopping and cooking off your shoulders, we also created a 7 Day Meal Plan to provide you with a full week of fulfilling and mouth watering dishes safely delivered to your every day.
Closing our doors was a tough pill to swallow. When everything you do is focused on providing your service, its very unsettling to suddenly have to rethink your entire process. Once we found ourselves in that situation, our focus shifted to protecting our team members; financially, but more importantly taking into consideration Chris Hammett their welfare and wellHammett’s being at this time. We felt it paramount to continue to provide whatever work we could, and therefore launched Hammett’s Delivers which is a food delivery service focused mainly on our Gastro Bar menu. This meant we could keep one kitchen open and retain our staff. We also decided to make the most of the downtime and are investing in research and development of our new menus and concepts for our current and upcoming locations. However, our biggest success has been the launch of ‘Farm for Food- A Community Project’. We’ve always had a good relationship with our suppliers, and wanted to be able to help them however we could. In particular, our farmers were stuck with excess produce and fewer customers. So we joined forces with Manuela from ’The Veg Box’ and Anahita Farm and set up a program where in exchange for helping on the farm, our staff would get fruits and vegetables. The benefits of this program extend beyond simple barter - our staff are getting the opportunity to learn about seasonal produce, the growing process and the cultivation of food from farm to table. We hope that this will further our goal to become more sustainable and focused on local ingredients once we open our doors again.
As The Definitive(ly) Good Guide to Restaurants in Malta & Gozo celebrates it’s 20th anniversary we are doing our very best to support restaurants in a difficult situation. To this end in collaboration with The Catering Centre we are constantly adding to a comprehensive list of the top 150 restaurants that are providing take-out and delivery service to their customers which can be viewed on www.restaurantsmalta.com. Follow our facebook page: facebook.com/restaurantsmalta/
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ARTICHOKES BARIGOUL Recipe: Chris Hammett
INGREDIENTS 8 artichokes (small) 500ml of water 1 lemon 100ml extra virgin olive oil 160g carrots (Cut in 3mm cubes) 160g onions (Cut in 3mm cubes) Spring thyme Bay leaf 3 garlic cloves (crushed) 100g bacon cubes 250ml white wine 500ml vegetable stock/ chicken stock 2 parsley stalks 8 baby onions 5g butter METHOD 1. Fill a large bowl with water, and add lemon juice. 2. Peel off the dark green outer leaves of the artichokes, and peel stem and cut off spiny tops of leaves. 3. With a small spoon remove the chokes, then immediately add artichokes to lemon water. This will not let the artichokes turn dark green 4. In a pan use olive oil over medium heat to colour the Artichokes on all faces with the baby onions then put a side to rest. 5. Add the bacon, carrot and onion Cut in 3 mm cubes , then chopped garlic and cook vegetables until onions are translucent, constantly stirring (approx 5-10minutes). 6. Add the thyme, bay leaf, white wine, and cook until liquid reduced by half of original amount 7. Add artichokes and baby onions to the pot, and pour the stock over them. 8. Bring to a boil, then reduce heat and simmer, leave covered until artichokes are tender, offering no resistance when pierced with a knife, (approx 15 to 20 minutes). 9. Keeping the drained liquid - Drain the cooked Vegetable and spoon in the centre of the artichokes. 10. To make a sauce add some lemon juice to the drained liquid and cook until reduced to a thick consistency. Add chopped parsley, check salt and pepper if needed and pour over the artichokes.
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SCORE 75 74 74 71 70 69 68
SPRING PIE
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Recipe: Edward Diacono
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INGREDIENTS
METHOD
For the pastry
The pastry
1kg flour 350g butter 50g salt 100 water (add more if needed) 1 egg (For egg wash)
1. Cut the butter into small cubes; pass the flour through a sieve in a large bowl and start rubbing in the butter with your fingertips till it ends up like a crumble. 2. Make a well in the mixture and gradually start mixing in the water slowly till you get a pastry form. Knead for 5 minutes using the palm of your hand. 3. Wrap in cling film and leave it rest in the fridge for half an hour.
For the pastry Seasoning 2 cleaned artichoke hearts 500g cleaned broad beans Bunch of Asparagus 1 onion 1 garlic clove 3 filleted Gurbel (From your fishmonger) Fresh herbs (Parsley,mint and basil) Tablespoon of kunserva 100ml water
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The filling 1. 2. 3. 4.
5. 6. 7. 8.
Finely chop your onions and garlic and sweat down till transparent. Add the kunserva and fry for a couple of minutes. Add the cleaned artichoke hearts, broad beans and asparagus. Cook for 5 minutes and season with salt and pepper. Add the water and fresh herbs and simmer for 10 minutes on a very low heat. Cut your fish into large chunks and add into the mixture raw and mix well. Prepare your tin by buttering the sides and bottom well. Open your pastry and line the tin with the pastry. Fill it with the mixture all the way to the top. Open up another piece of pastry to seal the pie. Make sure you seal the sides and edges well by using a fork to press down on the pastry. Preheat your oven to 180 degrees. Finish off the pie by brushing it with egg wash and cook for 40 minutes.
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COUSCOUS AVOCADO & MOZZARELLA SALAD Recipe: U Bistrot
INGREDIENTS 100g couscous 50g cherry tomatoes ½ cucumber 50g red cabbage 5g hemp seeds 3 leaves iceberg lettuce 1 avocado 1 mozzarella di bufala
METHOD 1. Boil the couscous in water for 5 minutes. 2. Chop cherry tomatoes, cucumber and red cabbage as finely as you like. 3. Wash three leaves of iceberg lettuce in water, and break into smaller pieces. 4. Mix the couscous, lettuce, cucumber and red cabbage in plate. 5. Fan one avocado and lay it on top of the vegetables. 6. Cut mozzarella di bufala in quarters and place the pieces them in the plate. 7. Sprinkle with hemp seeds.
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Who is James Smith? - English born personal trainer turned online sensation - Sunday Times No. 1 best selling author of ‘Not a Diet Book’ - Founder of James Smith Academy - TedX speaker 40
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Don’t beat yourself up James Smith tells it like it is and is known for his straight-talking fitness advice and digs at dietindustry fads. He doesn’t hold back and is dubbed by many as the Gordon Ramsey of fitness. The fitness guru himself shares what he’s been doing to help him keep an optimistic attitude during the pandemic that has taken the world by storm. Many people’s lives have been flipped on their head during the COVID-19 pandemic and their training lives have been greatly affected. A huge amount of group training facilities have had to have their doors shut with little to no notice and fitness culture is intertwined with their society. The majority of people are not only working from home but confined to their living space only to leave home for essentials and maybe one bout of exercise each day. My advice to people is to firstly face the facts; our energy output is hugely decreased due to unforeseen circumstances so this is a very difficult time to diet or expect the most from our efforts, so don’t beat yourself up. Anyone new to home training will know how difficult it is to get up for a workout in your front room it’s usually a place to nap hungover and arrange pillows, not dedicate maximum effort to workouts. If you don’t eat out of boredom, you’re
not wired like the rest of us. Mindless eating is the enemy and logging what you eat even on a notepad can mean less visits to the fridge unnecessarily. Take work calls on headphones and pace around the house tidying up. This will help make up for steps lost not leaving the house. Take your opportunity to get outside and go for a run or a walk and try do this most days you can. With regards to food intake, personally I would always reduce my food intake at the first part of the day as if I had to be hungry for any part of the day, it would be the morning. You can blunt your hunger with coffee and you’re usually too busy to worry too much about going hungry. I’m always a fan of a big meal in the evening as it helps me sleep, and no, it won’t negate your efforts eating late, it’s just later. Don’t waste calories on food that doesn’t fill you up much and if you’re feeling pretty stressed from everything that’s going on, maybe don’t smash yourself with daily workouts jumping around your front room. Instead of a 1000 rep max with a frying pan perhaps put a yoga video on from YouTube, stretch to an audiobook or podcast. Take some time away from work and plan your days. If you want to lose fat during this time you will of course need a calorie deficit but honestly, come the end of this, I’m sure a couple lbs gained won’t be a problem for you or anyone around you. The world will be fitter after COVID19 so enjoy your time off and check in with your friends.
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Staying physically active from home Despite the social distancing, uncertainty, and challenges surrounding the pandemic, we can only look to adapt and stay the path. Just because gyms are closed doesn’t mean you have to miss your workout. Exercise specialist Dean Sciberras demonstrates a set of fundamental home-based exercises suitable for all fitness levels. PLANK Exercise objective: To develop strength and stability in the muscles of the pelvic, abdominal, and back. Exercise description: I. Start on all fours on a non-slip surface. II. Elbows should be directly under shoulders and feet should be in full extension while keeping head in a natural position. III. Tighten your abdominal muscles by pulling belly button towards the spine. Maintain position.
FLOOR HYPER EXTENSION Exercise objective: To develop strength in the back and gluteus muscles. Exercise description: I. Lie down facing down with legs extended (toes resting on the floor), and hands straight forward. II. Lift hands and feet off the ground simultaneously while maintaining balancing muscles. back your legs. VI. Land and repeat. PUSH UP Exercise objective: To develop strength and endurance mainly in the muscles of the chest and shoulders. Exercise description: I. Start on all fours on non-slip surface. II. Set hands slightly wider than shoulders, while feet should be fully extended. III. Lower your body until chest nearly touches the floor. IV. Keep body straight through the whole movement by engaging your abdominal muscles. back your legs. VI. Land and repeat. 42
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SQUAT Exercise objective: Develops strength in the lower extremity such as glutes, hamstring and quadriceps muscles. Exercise description: I. Start standing with feet shoulder-width apart and toes turned out slightly. II. Lower your body by drifting your glutes backwords until thighs parallel to wine the floor. Delicata’s 17thareCentury vault III. Pause and return to starting position while always keeping control of the movement
HIP RAISE Exercise objective: To develop strength in the lower back, glutes, pelvic and hamstring muscles. Exercise description: I. Lie down facing up with feet shoulder-width apart. II. Perform a 90 degree angle in the knee joint. III. Trust your hips up by pushing through the heels. IV. Squeeze glutes while maintaining stunt for approximately 2 seconds. V. Go down slowly while controlling the movement.
Dean Sciberras is a personal trainer and Exercise Specialist whose work involves liaising closely with physiotherapists and GP’s with the goal of assisting people in reaching their fitness goals.
HOME WORKOUT
SINGLE LEG DEADLIFT Exercise objective: To develop strength in the posterior chain such as back, glutes and hamstring muscles. Exercise description: I. Find balance on your right leg, while driving your left leg slightly behind raised from the floor. II. In order to help you keep balance, place your hands straight out to your sides. III. Slightly bent your right leg at the knee joint and squat down to touch your left HAND to the toe of your right foot. IV. Always keep your left leg in the air behind you. V. Execute exercise with left leg too.
The workout is split into three different sections. A minute of rest should be taken between each section. The total workout will only take 9 minutes per round. Section 1; 45 Seconds push ups 45 seconds plank 30 seconds jumping jacks 1 MINUTE REST Section 2; 45 seconds hyper-extensions 45 seconds squats 30 seconds Burpees 1 MINUTE REST Section 3; 45 seconds static hip raise seconds single leg deadlifts Matthew45Delicata diligently 30 the seconds Mountain climbers sampling vintage
t e e S tw h t o o Recipes by CJ Baldacchino @theheavenlybakes_
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LEMON BARS Makes 9
INGREDIENTS ½ cup melted vegan butter ¼ cup coconut sugar 1 cup flour ¼ teaspoon salt ¼ teaspoon vanilla ½ cup lemon juice 1 cup granulated sugar 1 cup canned coconut milk (top part only) 7 tbsp cornflour/cornstarch
METHOD 1. Prepare a baking dish and preheat the oven to 180°C.. 2. Start by making the crust: mix the melted butter with coconut sugar, salt, vanilla and flour. 3. Combine until the dough forms. Place in the dish and press down. 4. Bake for 15 minutes. 5. Once that’s done make the filling: in a saucepan, whisk the lemon juice, coconut milk, sugar and cornflour together until it thickens. (this may take up to 10 minutes.) 6. Add the filling on top of the crust and bake for another 15 minutes. 7. Let cool then refrigerate. 8. Top with icing sugar.
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CARROT CAKE COOKIES
Makes approx. 15 cookies
INGREDIENTS 3 carrots, grated then chopped ½ cup butter ¾ cup brown sugar 1/3 cup granulated sugar 1 egg 1 tsp vanilla extract ½ tsp baking soda 1 - ¼ cup flour 1 tsp cinnamon ¼ tsp salt
METHOD 1. Preheat the oven to 180°C/350°F and line a baking tray with parchment paper. 2. In a bowl, beat the sugar with the butter then add the carrots. 3. Add all the dry ingredients then mix in the wet. 4. You can refrigerate the batter for 30 minutes or bake immediately for about 12 minutes. .
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POLENTA VEGAN FRIES COCONUT CAKE INGREDIENTS Makes INGREDIENTS 12-15 fries 2 – ½ cups + 2 tbsp flour 200g polenta cupbroth granulated sugar 750ml 1beef tsp salt ½ tbsp¼salt 2 cups canned 1 tsp smoked paprikacoconut milk (only top part) 2 cups coconut 1 tbsp dried oregano flakes cup coconut oil melted 1 tbsp ½ butter 1 tbsp apple cider vinegar 50g grated Parmigiano-Reggiano 1 tsp vanilla 1 cup corn flour Pinch of salt Pinch of pepper METHOD 1. Preheat the oven to 180°C/350°F and METHOD line a baking pan with parchment paper. In abaking bowl, paper mix the dryan ingredients 1. Place2. some over 8x8 together. inch square baking tray. 3. Thensized mix saucepan, in the ACV, coconut 2. In a medium pour in milk, coconut oil and vanilla. your beef stock, adding the smoked 4. Bake for oregano. around 30-40 paprika, salt and Bringminutes. to a boil. 5. Top with your favourite frosting and more turn coconut flakes. 3. Once boiling, off the heat and start adding the polenta slowly, stirring continuously until thickened to a mash like consistency. 4. Once this has been achieved, add the butter and grated cheese and stir one last time to combine fully. 5. Pour the polenta mixture into the prepared baking tray and refrigerate for at least 2 hours. 6. After chilling, remove the now solidified polenta mix from the baking tray, and cut it into strips of your preferred size. 7. In a medium sized bowl, place your corn flour, and a pinch of salt and pepper. 8. Dip the polenta strips in the corn flour mix until fully coated. 9. Deep fry the strips at 160 degrees Celsius for five to seven minutes. You can use a sauté pan filled with your preferred cooking oil (ideally vegetable/sunflower oil) if you do not own a deep fryer. 10. Serve immediately after frying.
Visit gourmettoday.recipes to get Tony and Samantha’s creamy pepper sauce recipes that you can serve with these polenta fries!
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