my healthy

Recipe
Book
Volume 2
RECIPES

1. Lentil Soup

2. Lentil Salad

3. Easy Butternut Squash with Lentils & Quinoa

4. Crustless Broccoli Quiche

5. Lasagne with Zucchini

6. Moroccan Stuffed Bell Peppers

7. Chicken Vegetable Burgers

8. Simple Baked Cod with Tomatoes, Basil and Lemon

9. Slow Cooker Chicken Curry

10. Meatloaf with Gravy

11. Strawberry Yoghurt Parfait with home-made Granola

12. Kwarezimal

13. Healthy Maltese Christmas Log

Disclaimer: Always consult with your doctor/health care professional

if you suffer from certain medical conditions or you are on any
medications before consuming certain foods.
 1. Lentil Soup
Now that the weather is getting cooler, what would taste better than a thick and
comforting lentil soup? This recipe calls for a handful of kitchen staples and seasonal
vegetables, with a squeeze of lemon for a fresh flavour. It is seasoned with a few of my
favourite spices and freshly ground black pepper. Although there is no cream added to it,
this soup has an amazing hearty texture that is lightly creamy.

Lentils are nutritious, rich in protein, iron, and folate. They are also a rich source of
complex carbohydrates and fibre, meaning they keep you fuller for longer.

Lentil soup tastes even better the next day. It will easily keep for 5 days in the fridge and
freezes perfectly for up to 3 months.
 Nutritional Information

Per 100g Per serving

Energy (Kcal) 65kcal 321 kcal GI
Fat 0.5g 3.6g
of which saturates 0g 0.5g Glycaemic
Load
Carbohydrates 9.9g 49g
1.9
of which sugars 2.7g 13g
SERVES Fibre 1.8g 8.7g Glycaemic
6 Index (est.)
Protein 3.7g 18g 20.9
Salt 0.44g 2.2g

Ingredients Instructions

1 tablespoon sunflower oil 1. Heat the oil in a pot over low heat.
1 large onion, chopped 2. Sauté the onion and garlic, whilst stirring
2 garlic cloves, minced continuously, until the onion is soft and brown.
2 large carrots, chopped 3. Add the chopped celery and carrots and cook
400g dried lentils (use brown, red, until soft.
green or yellow) 4. Add all remaining ingredients, except the lemon
2 celery stalks, chopped zest and juice, and stir.
1 can of tomato polpa 5. Increase heat and bring to simmer. Scoop scum
1.5 litre of low salt vegetable or on the surface off and discard. Place lid on and
chicken stock turn heat down to medium low. Simmer for
½ teaspoon ground cumin 35-40 minutes or until lentils are tender.
½ teaspoon ground coriander 6. Remove the bay leaves.
1 teaspoon paprika powder 7. Using a stick blender, blend a portion of the
1 teaspoon dried thyme soup to thicken it. Alternatively, transfer 2 cups
2 dried bay leaves to a blender, let it cool slightly, securely fasten
Grated zest of 1 lemon the lid and puree until smooth. Transfer back
Juice of 1 lemon into the pot.
Seasoning 8. Season to taste with salt and pepper.
Freshly chopped parsley to 9. Grate over the zest of the lemon then add a
garnish squeeze of lemon juice just before serving.
Garnish with parsley if desired and serve with
warm crusty wholemeal bread.
 2. Lentil Salad
Nutritional Information

Per 100g Per serving

Energy (Kcal) 169kcal 258kcal GI
Fat 9.4g 14g
of which saturates 1.8g 2.7g Glycaemic
Load
Carbohydrates 11g 18g SERVES
3.3
of which sugars 1.2g 1.9g 4
Fibre 3.4g 5.2g Glycaemic
Index (est.) Allergen information:
Protein 7.8g 12g 30 walnuts, mustard, milk
Salt 0.21g 0.33g
and sulphites

Instructions Ingredients

1. In a container, whisk together the lemon zest, 2 cups cooked brown or green
lemon juice, mustard, and olive oil. lentils
2. In a large bowl, add the lentils, carrots, bell 1 teaspoon grated lemon zest
peppers, onions, and mix. 2 tablespoons fresh lemon juice
3. Toss the walnuts and crumbled feta cheese on 1 teaspoon Dijon mustard
top. 2 tablespoons finely chopped red
4. Season to taste with freshly ground black onion
pepper. 2 tablespoons chopped spring
5. Garnish with parsley if desired and serve with onion
warm crusty wholemeal bread. 2 tablespoons extra-virgin olive oil
½ cup chopped carrots
½ cup sliced red bell peppers
¼ cup chopped toasted walnuts
(or any nuts you like)
¼ cup flaked feta cheese
Freshly ground black pepper
Fresh chopped parsley to garnish
 3. Easy Butternut Squash with
Lentils & Quinoa
Nutritional Information
Per 100g Per serving
Energy (Kcal) 105kcal 121kcal GI
Fat 3.4g 4g
of which saturates 0.5g 0.5g Glycaemic
Load
Carbohydrates 12g 14g
5
of which sugars 2.2g 2.6g
SERVES Glycaemic
Fibre 2.5g 2.9g
6 Index (est.)
Protein 5.1g 5.9g 43
Salt 0.02g 0.02g

Ingredients Instructions
1. Preheat oven to 180ᵒC.
1 small butternut squash 2. Microwave the butternut squash for 2 to 3 minutes.
Pinch of salt 3. Peel the butternut squash using a sharp vegetable peeler. Cut
2 teaspoons of ground lengthwise into halves. Using a spoon, scoop out the seeds. Slice
cinnamon, divided each half into strips, and each strip into cubes.
2 teaspoons of allspice, 4. Place the cubed butternut squash on a large baking sheet. Season
divided with salt. Sprinkle with half the amounts of cinnamon, allspice,
1 teaspoon of ground coriander, paprika, and cumin. Reserve the remainder of each spice
coriander, divided for later. Drizzle generously with extra virgin olive oil and toss.
1 teaspoon paprika, divided 5. Spread the squash on the sheet pan, and roast in the oven for 15
minutes. Carefully remove the sheet pan from oven, add the garlic
¾ teaspoon ground cumin
cloves and drizzle with a little olive oil. Toss the squash cubes.
6 garlic cloves, peeled
Return to oven for another 10 minutes.
Extra virgin olive oil
6. In the meantime, place the lentils in a saucepan and add 3 cups of
1 cup dry quinoa, soaked in water. Season with salt. Bring to a boil, then reduce heat and let
water for 2 minutes, simmer for 20 minutes. Drain.
then rinsed 7. Place the rinsed quinoa in another saucepan. Add 2 cups of water.
1 cup dry brown lentils, Season with salt. Bring to a boil, then lower heat to medium-low.
rinsed Cover and let simmer for 15 minutes.
Water 8. Place the cooked lentils and quinoa in a large bowl, season with the
2 scallions, white and green remainder of spices and combine. Add the cooked butternut
parts, trimmed and squash. Chop the roasted garlic and add. Then add scallions and
chopped fresh parsley.
Large handful of fresh 9. Add fresh lemon juice to your taste. Add a generous drizzle of extra
parsley, chopped virgin olive oil. Toss everything well to combine.
Fresh lemon juice 10. Serve warm or at room temperature.
 4. Crustless Broccoli Quiche
Nutritional Information

Per 100g Per serving

Energy (Kcal) 182kcal 458kcal GI
Fat 12g 30g
of which saturates 6.6g 17g Glycaemic
Load
Carbohydrates 4.7g 12g SERVES
1.1
of which sugars 1.6g 4.1g 6
Fibre 0.5g 0.7g Glycaemic
Index (est.)
Protein 14g 36g 24.8 Allergen information:
Salt 0.94g 2.4g egg, milk

Instructions Ingredients

1. Preheat oven to 180°C. 1 teaspoon sunflower oil

2. Brush a 9-inch pie dish with oil. Alternatively, 1 onion, chopped
you can line with baking sheet. 120ml plant-based cream or low-
3. Heat oil in a small skillet over medium-high fat cream
heat. Add the onion and cook until it is soft and 100g shredded light mozzarella
brown. Transfer to a medium-sized bowl and cheese
allow it to cool.
400g ricotta
4. Add the eggs to the onion and beat lightly.
500g broccoli flower clusters
Whisk in the cream, half the mozzarella cheese,
the ricotta, water, herbs and seasoning. 110ml water
5. Cover the bottom of pie dish with the broccoli. ½ teaspoon thyme
Pour egg mixture over it and sprinkle with 1 teaspoon oregano
remaining mozzarella cheese. ¼ teaspoon salt
6. Bake until a knife inserted in middle comes out ¼ teaspoon dried rosemary
clean and quiche is golden brown, roughly 4 eggs (whole)
around 50-60 minutes. Alternatively, these may
Freshly ground black Pepper
be baked in a greased muffin tin for 15-20
minutes until fully set. They make an easy on-
the-go meal or snack.
 5. Lasagne with Zucchini
Nutritional Information
Per 100g Per serving
Energy (Kcal) 114kcal 773kcal GI
Fat 5.9g 40g
of which saturates 3.5g 23g Glycaemic
Load
SERVES Carbohydrates 2.4g 16g
0.48
6 of which sugars 1.7g 12g
Fibre 0.8g 5.3g Glycaemic
Allergen information: Index (est.)
eggs, milk, soy, gluten Protein 12g 84g 23.5
Salt 0.52g 3.5g

Ingredients Instructions
1 kg zucchini, sliced thinly and 1. Heat the oil in a skillet over low heat.
lengthwise 2. Sauté the onion and garlic, whilst stirring continuously, until the
700g tomato pulp onion is soft and brown.
1 tablespoon tomato paste 3. Add the minced meat and stir until it is well cooked, then add the
1 tablespoon sunflower oil mushrooms. Once the liquid from the mushrooms evaporates, add
800g minced lean beef/ the tomato paste, tomato pulp, Worchestershire sauce, salt and
chicken pepper.
300g mushrooms, finely 4. As the sauce boils, lower the fire, cover the skillet partially and leave
to simmer for about 40 minutes, until the sauce thickens. Turn off
chopped
the heat, add the basil and stir.
1 large onion, finely chopped
5. Meanwhile put some oil in the grill tray, roast courgettes lightly on
4 garlic cloves, finely chopped
both sides and place on kitchen paper to soak off excess oil and
2 tablespoons fresh basil, water.
finely chopped
6. In a bowl beat together the ricotta, eggs, ¾ of the mozzarella and
1 tablespoon Worchestershire half the Parmesan, nutmeg and parsley.
sauce 7. Heat the oven to a temperature of 200°C. Insert a dish of 23cm x
400g light mozzarella, thickly 40 cm, or equivalent, and add a little oil.
grated 8. Put ⅓ of courgettes at the bottom of the dish and spread half the
100g parmesan cheese, finely sauce on top. Spread half the ricotta mixture, another ⅓ of
grated courgettes, then the remaining sauce and finally the rest of the
500g ricotta ricotta mixture.
1 egg, beaten 9. Finish off with the last layer of courgettes and end with mozzarella
2 tablespoons fresh parsley, and the remaining Parmesan.
chopped 10. Bake for 40-50 minutes until the surface becomes golden.
Pinch of nutmeg, grated 11. Leave the lasagna to stand in the oven for 15 minutes
Fresh salt and ground pepper before serving.
 6. Moroccan Stuffed Bell Peppers

Nutritional Information

Per 100g Per serving

Energy (Kcal) 92 kcal 335kcal GI
Fat 2.3g 8.4g
of which saturates 0.9g 3.4g Glycaemic
Load
Carbohydrates 8.3g 30g SERVES
3.9
of which sugars 4.7g 17g 4
Fibre 1.1g 4.1g Glycaemic
Index (est.)
Protein 9g 33g 47 Allergen information:
Salt 0.14g 0.52g celery, sulphites

Instructions Ingredients
1. Place peppers upside-down in a microwave-safe 4 medium-to-large bell peppers,
round casserole dish just large enough to fit tops cut off and deseeded
them. Add ½ inch water to the dish and cover
with a lid or inverted dinner plate. Microwave 1 ½ cups cooked wholegrain rice
until the peppers are tender but still hold their 500g lean minced beef/chicken
shape, roughly about 3-6 minutes. Drain the mince
water and turn the peppers right-side up.
4 garlic cloves, minced
2. Meanwhile, cook the beef/chicken mince and
garlic in a large non-stick skillet, over medium- ½ cup currants
high heat, breaking up the meat with a wooden 2 teaspoons ground cumin
spoon. Cook until the meat is no longer pink. 1 teaspoon ground cinnamon
3. Stir in the currants, cumin and cinnamon. Cook
2 ½ cups low-sodium vegetable
for 1 minute.
4. Stir in the rice and cook for another minute. broth
5. Remove from heat and stir in ½ cup vegetable ¼ cup chopped fresh mint, plus
broth, the fresh mint, the orange zest, the salt more for garnish
and pepper.
1 teaspoon freshly grated orange
6. Spoon the meat mixture into the peppers.
zest
7. Pour the remaining 2 cups of vegetable broth
into the dish. ½ teaspoon salt
8. Microwave until the broth and filling are hot - ¼ teaspoon freshly ground pepper
about 2 to 3 minutes. Alternatively, cook in a
pre-heated oven for 10-15 minutes.
9. Garnish the peppers with fresh mint and serve.
 7. Chicken Vegetable Burgers

Nutritional Information

Per 100g Per serving

Energy (Kcal) 95kcal 142kcal GI
Fat 2.4g 3.6g
of which saturates 1g 1.5g Glycaemic
Load
Carbohydrates 2g 3g MAKES
0.74
of which sugars 1.7g 2.5g 12
Fibre 0.9g 1.3g Glycaemic
Index (est.)
Protein 16g 24g 39.2 Allergen information:
Salt 0.18g 0.26g eggs, milk

Instructions Ingredients

1. In a large bowl, combine the grated carrots, For the burgers:

zucchini, onion and garlic 1 large onion, finely chopped
2. Add the chicken mince and stir. 3 garlic cloves, minced
3. Add the beaten eggs, the parmesan cheese, the 1kg chicken mince
mixed herbs, salt and pepper. 2 large carrots, grated
4. Line a baking dish with baking paper. 2 zucchinis, grated
5. Scoop two tablespoons for each burger and 3 whole eggs, lightly beaten
form in patties. Place on the lined dish.
2 tablespoons grated parmesan
6. Bake for roughly 30 minutes in a pre-heated
cheese
oven at 180ᵒC.
1 teaspoon mixed herbs
7. In the meantime, prepare the sauce. In a small
bowl, combine the yoghurt, mustard and ground Seasoning
cumin. Serve in a small container and garnish
with freshly chopped parsley. For the side sauce:
8. Allow the burgers to cool on a cooling rack 4 tablespoons plain white Greek
before serving. yoghurt
9. Serve with salad, complex carbohydrates of 2 teaspoons Dijon mustard
choice and the yoghurt sauce. Enjoy!
½ teaspoon ground cumin
1 teaspoon finely chopped parsley
 8. Simple Baked Cod with Tomatoes,
Basil and Lemon

Nutritional Information

Per 100g Per serving

Energy (Kcal) 90kcal 161kcal GI
Fat 4.1g 7.2g
of which saturates 0.6g 1.1g Glycaemic
Load
Carbohydrates 1g 1.8g
0.43
of which sugars 1g 1.8g
Glycaemic SERVES
Fibre 0.5g 0.6g
Index (est.) 6
Protein 12g 21g 42
Salt 0.15g 0.27g

Instructions Ingredients

1. Preheat oven to 180ᵒC. 3 tablespoons olive oil

2. Pour the olive oil in a baking dish. Scatter the 2 cups cherry tomatoes (whole)
chopped garlic cloves. Add the cherry tomatoes 700g cod fillets, roughly 4-6
and lemon slices and move to one side. pieces of 1 inch thickness or
3. Place the fish pieces in the baking dish. Using more)
tongs, turn the fish to coat each side with oil.
Zest of 1 lemon
Spread out the tomatoes and garlic, placing the
tomatoes on the sides and lemons underneath 1 lemon, sliced
the fish. 3 garlic cloves, roughly chopped
4. Season with salt, pepper and chilli flakes. ¼ cup basil leaves
5. Bake for ten minutes. salt, pepper and chilli flakes to
6. Take out from the oven, scatter the lemon zest taste
on top and bake for another 5 minutes.
7. When done, garnish the fish pieces with
chopped basil.
8. Serve with a healthy side such as cauliflower
bake, quinoa, or wholemeal rice, and vegetables.
 9. Slow Cooker Chicken Curry
Nutritional Information
Per 100g Per serving
Energy (Kcal) 79kcal 348kcal GI
Fat 3.3g 15g
of which saturates 1.4g 6.2g Glycaemic
Load
Carbohydrates 5.3g 23g
2.8
of which sugars 2.6g 12g
SERVES Fibre 1.2g 5.1g Glycaemic
6 Index (est.)
Protein 6g 27g 53
Salt 0.08g 0.36g

Ingredients Instructions
550 g chicken thighs cut into chunks 1. In a slow cooker, layer the sweet potatoes, carrots, onions,
or left whole garlic, and bell peppers. Pour the water and lime juice on top.
1 sweet potato, peeled and diced in 2. In a small bowl, combine the curry, smoked paprika, cumin,
½ inch pieces chili powder, ginger, and salt.
2 red bell peppers cored and thinly 3. Place the chicken thighs on a large plate or cutting board, and
sliced sprinkle both sides with about 2/3 of the spice mix. Rub to
4 garlic cloves crushed coat, then set the remain spice mixture aside.
1 onion diced 4. Heat the oil in a large skillet over medium heat.
1 tablespoon sunflower oil 5. Once the oil is hot, add the chicken thighs and briefly pan sear
1 ½ tablespoons fresh ginger grated on each side, just until brown.
Juice of 2 limes 6. Place the seared chicken in the slow cooker, on top of the
vegetables. Sprinkle with the remaining spice mixture.
3 tablespoons curry powder
3 teaspoons smoked paprika 7. Pour the coconut milk and chopped tomatoes into the slow
cooker over the chicken, and stir to combine with the
1 ½ teaspoons ground cumin
vegetables and cooking liquid.
½ teaspoon chilli powder or more to
8. Cover and cook on low for 4 to 5 hours or high for 2 to 3 hours,
taste
until the chicken is cooked through.
½ teaspoon salt
9. Serve warm over wholegrain rice or quinoa, topped with fresh
600g chopped tomatoes parsley.
120ml water
300ml light coconut milk
90g spinach
Freshly ground pepper
Freshly chopped parsley to garnish
For serving: prepared wholegrain rice
or quinoa
 10. Meatloaf with Gravy

Meatloaf is a family favourite and is a tasty, economical way of making meat go a little
further by binding it with other ingredients. Adding in vegetables, such as spinach, carrots,
peas, onions and garlic, is a great way of adding flavour to this dish.
 Nutritional Information (excluding the gravy)

Per 100g Per serving

Energy (Kcal) 103kcal 241kcal GI
Fat 3.2g 7.5g
of which saturates 0.8g 2g Glycaemic
SERVES Load
Carbohydrates 6.7 g 16g
6 3
of which sugars 2.7 g 6.4g
Allergen information: Fibre 2.1g 4.8g Glycaemic
oats, gluten, mustard, eggs, Index (est.)
Protein 11g 25g 46
milk, fish, sulphites, celery Salt 0.29g 0.67g

Ingredients Instructions
For the meatloaf 1. Preheat oven to 180˚C.
2 tablespoons of water 2. Line a loaf tin with baking paper.
3. In a large skillet, heat the sunflower oil over medium-high
250g chicken/turkey mince
heat and sauté the onions and garlic. Add the peas and
250g lean beef mince grated carrots. Cook until the vegetables have softened.
1 teaspoon sunflower oil 4. Wash the spinach leaves. In a pot, add the 2 tablespoons of
1 onion, finely chopped water and heat. When boiling, carefully add spinach for 1–2
2 garlic cloves, crushed minutes until the spinach wilts. Use a colander to drain and
250g spinach leaves leave to cool. Once cooled, squeeze out the spinach leaves
thoroughly and roughly chop.
2 medium carrots, grated
5. Put the minced meats in a large mixing bowl with the
¾ cup peas
oats /breadcrumbs, and vegetable mixture.
70g oats or wholemeal breadcrumbs 6. Whisk together the egg, yoghurt or milk and nutmeg, Dijon
(reserve 10g for topping) mustard, Worcestershire sauce, herbs and ground pepper.
1 egg Add to the mince mixture and combine.
2 tablespoons plain low-fat yoghurt 7. Place the mixture into the loaf tin and press down with a
OR milk spoon.
¼ teaspoon ground nutmeg 8. Cover with foil and bake for 30 minutes.
1 teaspoon mixed herbs 9. Remove from the oven, open the foil and sprinkle the
3 teaspoons Dijon mustard reserved oats / breadcrumbs on top of the meatloaf. Bake
3 teaspoons Worcestershire sauce for a further 20 minutes in the oven, without foil.
10. Allow the meatloaf to cool before slicing and serving.
Freshly ground black pepper
11. In the meantime, prepare the gravy. In a medium saucepan,
add the oil and heat gently.
For the gravy 12. Add the mushrooms and onions and cook for 5 minutes.
1 teaspoon sunflower oil 13. Measure 200ml of boiling water into the measuring jug, add
200g mushrooms, washed and thinly the stock cube and stir until dissolves.
sliced 14. Add the stock to the mushroom and onion mix.
1 medium onion, finely chopped 15. In a small cup, add cornflour and 2 tablespoons of cold
200ml boiling water water and stir to form a smooth paste. Add to the gravy mix
1 reduced salt vegetable stock cube and using a wooden spoon stir well to avoid getting lumps.
1 tablespoon cornflour 16. Cook gently for a couple of minutes until the gravy has
thickened.
17. Pour the gravy into a jug and enjoy with the meatloaf.
 11. Strawberry Yoghurt Parfait
with home-made Granola

Nutritional Information

Per 100g Per serving

Energy (Kcal) 116kcal 340kcal GI
Fat 0.7g 2.3g
of which saturates 0.1g 0.3g Glycaemic
Load
Carbohydrates 20g 59g
12.7 MAKES
of which sugars 8.8g 26g 12
Fibre 4.8g 14g Glycaemic
Index (est.)
Protein 4.9g 14g 66 Allergen information:
Salt 0.22g 0.65g wheat, milk

Instructions Ingredients
1. Start by preparing the granola. Skip this step if For the parfait:
you’re using Bran flakes or ready-made granola.
1 cup low-fat plain Greek yoghurt
2. Pre-heat an oven to 180ᵒC.
1 cup home-made granola (see
3. Line a baking tray with baking sheet.
ingredients below) or Bran
4. In a medium-sized bowl, combine oats, almonds, flakes
chia seeds, cinnamon and salt, and stir.
2 cups sliced fresh strawberries
5. In a separate bowl, mix the coconut oil, honey and
vanilla extract. Pour the coconut oil mixture into ½ cup fresh blueberries
the oats mixture and stir until evenly combined. 2 teaspoons of stevia or tegatose
6. Spread the granola out evenly on the prepared To make the granola:
baking sheet. Bake for 20 minutes, stirring once
halfway through. Then remove from the oven, add 1 cup oats
the coconut, and give the mixture a good stir. ¼ cup slivered almonds
Bake for 5 more minutes, until the granola is 1 tablespoon chia seeds
lightly toasted and golden. Leave to cool.
1/2 teaspoon ground cinnamon
7. In a small bowl, combine the yoghurt with the
sweetener. A pinch of salt
8. To assemble the parfait, start by layering the 2 teaspoons melted coconut oil
Greek yoghurt, followed by a tablespoon of 1 teaspoon of honey
granola, topped with chopped strawberries and ½ teaspoon vanilla extract
blueberries.
¼ cup unsweetened coconut
9. Repeat until you end up with granola and fresh
flakes
fruit on top.
Nutritional Information

Per 100g Per serving

Energy (Kcal) 492kcal 453kcal GI
Fat 33g 31g
of which saturates 3g 2.8g Glycaemic
Load
Carbohydrates 27g 25g
5.3 MAKES
of which sugars 17g 15g
Fibre 10g 9.2g Glycaemic app.10
Index (est.)
Protein 16g 15g 19.6 Allergen information:
Salt 0.32g 0.29g almonds, oats

Instructions Ingredients

1. Preheat the oven to 180˚C. 500g ground almonds

2. Mix the dry ingredients together in a food 100g oatmeal (ground oats)
processor. 1 ½ tablespoons cocoa powder
3. In a bain marie, add the sunflower oil and the 1 teaspoon cinnamon
chopped dates. Cook until the dates soften and 1 teaspoon mixed spice
melt. ½ teaspoon ground cloves
4. Add the dates to the food processor together 1 teaspoon bicarbonate of soda
with the wet ingredients. Add the water little by 1 teaspoon vanilla essence
little until a dough ball is formed. 3 tablespoons orange blossom
5. Line a baking tray with baking paper. water
6. Form the kwarezimal cakes by making 1 tablespoon sunflower oil
rectangular shapes and flatten them on the 8 dates, chopped
tray. Zest of 1 lemon, grated
7. Bake for about 20 minutes. Zest of 1 orange, grated
8. While still hot, brush on honey and sprinkle with Zest of 2 mandarins, grated
chopped nuts Juice of 1 orange

Topping
Honey
Crushed roasted almonds
 12. Kwarezimal

Kwarezimal is a traditional Maltese sweet, usually baked during Lent. Its origins date back
to the Knights of Malta. The word kwarezimal refers to quaresima, the forty days of Lent.
Kwarezimal does not contain any fat or eggs, as in medieval Europe animal products were
to be avoided during times of penance. However, sugar was not avoided during Lent, as it
was considered a type of spice.

In this modified recipe, no flour and sugar are used. Dates are used as an alternative
source of sweetness, while oats and ground almonds replace the flour.
 13. Healthy Maltese Christmas Log

Traditional Christmas Log is a staple during the festive season. It is relatively easy to
make, does not require baking and can be prepared in under 15 minutes. There are many
different variations of the Maltese Christmas Log and most families have their own
version. Traditionally, it is made with plain biscuits, mixed fruit, nuts, condensed milk and
a spirit/liquor such as brandy or whisky. For my recipe, I chose to substitute the biscuits
with oat flour and bran flakes, and evaporated milk with a mixture of dates and
unsweetened plant-based milk. You can enjoy it with some coffee or tea or you can serve
it after your Christmas meal.
 Nutritional Information

Per 100g Per serving

Energy (Kcal) 440kcal 242kcal GI
Fat 23g 13g
of which saturates 7.5g 4.1g Glycaemic
SERVES Carbohydrates 41g 23g
Load
20 21
of which sugars 19g 10g
Allergen information: Fibre 11g 6.3g Glycaemic
Index (est.)
oats, wheat, nuts, sulphites Protein 10g 5.5g 53
Salt 0.17g 0.09g

Ingredients Instructions

250g oat flour 1. Crush the bran flakes in a food processor or put
120g crushed bran flakes in a zip lock bag and crush with a rolling pin.
150g hazelnuts 2. Halve the hazelnuts. Chop the dates,
3 tablespoons cocoa powder cranberries, and dried apricots.
2 tablespoons of honey 3. Place the coconut milk, vanilla essence,
1 teaspoon ground cinnamon coconut oil and the dates in a saucepan on low
½ teaspoon ground ginger heat and stir until the dates break up and the
¼ teaspoon nutmeg mixture obtains a smooth consistency.
¼ teaspoon ground cloves 4. In a bowl, mic the crushed cereal, the oats, the
75g dried unsweetened liquor, the hazelnuts, cocoa powder and the
cranberries dried fruit.
100g dried apricots, finely 5. Use your hands to bring both mixtures together.
chopped Put in the fridge for 5 minutes.
30g almond butter 6. For a log shape from the cooled mixture. Leave
3 tablespoons brandy or whiskey in the fridge, uncovered, overnight.
250g sugar-free dark chocolate 7. The next day, melt the chocolate in a bain-
for coating marie, and decorate.

Condensed Milk Substitute

Ingredients:
375ml unsweetened coconut milk
150g pitted dates
1 teaspoon vanilla essence
1 tablespoon coconut oil
AUTHOR
Ms Fleur Bugeja
Nutritionist, Primary HealthCare

Fleur Bugeja is a state registered nutritionist

with specialisation in obesity and weight
management. She is currently employed as a
nutritionist with the Primary HealthCare where
she carries out weight management
interventions and talks within the community.

Ms Bugeja has been doing weight-management

programmes privately for the past six years, on a
part-time basis. She gives several talks on the
subject of nutrition to the general public, in
schools, to employees within companies and
local sport organisations. Fleur is also a part-
time lecturer at the University of Malta where
she lectures undergraduate students on nutrition
and weight-related issues.
www.primaryhealthcare.gov.mt