Tag: #diet

The Mediterranean Diet during Kalamita

June 7, 2015
Dieta Mediterranja featured in Kalamita

Dieta Mediterranja featured in Kalamita

An interesting journey nearly unrecorded on my blog. My book launches this week, a very special book with simple recipes following the principles of the Mediterranean Diet. Why is it so special? You can read more about it here in English.

Because I have the advantage of living a genuine Mediterranean lifestyle and the use of fresh Mediterranean ingredients on an island blessed with all the good things that life can offer.

The Mediterranean Diet is not a fantasy here or something that we aspire for, but it is the lifestyle of every man and woman in the street. Fresh ingredients literally on our doorstep, vegetables delivered to the stores a few hours after harvest and meat distributed to butchers in villages and towns around the island on the same day of slaughter.

How much fresher can it get? Absolutely impossible. And the transparency of the food chain can be easily traced because the distances are so small. For the last two years I have accompanied many farmers during harvest, I have had a slice of their life. I have seen the whole cycle of most of the local produce here.

middle pages book

My book is special to me as it was written for a special tv show, a cult programme with a huge and loyal fan base. It has been an honour to get to know the audience while cooking live a few times a week. I appreciate their participation and interaction as this is vital to the success of the show. This book has been written for them as well our radio listeners and my ever loyal readers who know that they have always been close to my heart, ever since the day I wrote my first column here.

The book is in Maltese and my second book in English will follow shortly, not a translation but completely new work.

I thank Alfred the brains and star of the show, Josef my editor and Dorian my mate.

To you all in the USA, good night x

Kalamita @ ONE TV

Kalamita @ ONE TV

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Watermelon, mint and ricotta salad

September 7, 2014

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Why is a Mediterranean Diet the most popular diet in the world? I really believe it is the most balanced diet. Unlike what many think, it is not a slimming diet, not part of a strict weight loss regime, but a way of life, to eat fresh healthy local produce that has been farmed sustainably, vegetables and fruit that we are able to eat on the same day of harvest, pork and poultry on the same day of slaughtering.

Many of you ask me questions about the Mediterranean diet. There is an cooperation between 13 Mediterranean countries under the umbrella organisation called CIHEAM and intensive research and studies are carried out to ensure transparency in the food chain and that approved agricultural practices are used to bring the best produce to the consumer. And this is one of the reasons that accounts for the goodness of Mediterranean ingredients along with the natural resources of our special soil that nurtures the roots and seeds of what we are going to eat and of course our mild climate and sunshine nearly everyday of the year.

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So what is in my fridge today? A watermelon from Joseph’s harvest just before the season ends, ricotta and lots of fresh mint from the garden and supper tonight is a Watermelon and Ricotta salad.

You will need:

5 cups cold fresh watermelon, cut into small cubes and remove black seeds
5 tablespoons fresh ricotta cheese
a fistful of fresh mint leaves, chopped
some whole mint leaves for garnish

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Lemon Dressing
juice of half a fresh squeezed lemon juice
1/2 olive oil
Sea Salt and freshly ground pepper

Whisk the ingredients of the dressing together and keep aside. if you have any extra this will keep well in the refridgerator.

To assemble salad

On a platter, place the cut up watermelon.
Flake some crumbled up ricotta over the top.
Drizzle with a small amount of the salad dressing
Top with chopped mint.
Season
Garnish with mint leaves
Serve cold.
I like to add some plain local olive oil on this salad otherwise more dressing to suit your preference.

Lea’s Good Food Everyday airs on Smash TV and you can follow the page on facebook

Trade Enquiries:

Ricotta: The Deli at Carters Supermarket Tarxien/Paola

Fresh fruit and Vegetables, Big Fresh Mosta, Oscar’s Fruit and Vegetables, Paola and Barbuto for Organic

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CIHEAM, the 13 participating countries

A healthy Mediterranean Supper tonight … Baked crustless Ricotta and roasted vegetable salad

August 11, 2013

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As the evening approaches, the weather is cooling down slightly and there is a gentle breeze.

A simple supper tonight and we are privileged to be able to enjoy a really healthy Mediterranean diet on the island. The summers here bring abundant fresh fruit and vegetables and for tonight I am using fresh ingredients with reduced cooking time to retain all the flavors and goodness.

I am preparing baked crustless ricotta in earthenware dishes, a salad of roasted vegetables with local limes and olive oil and to follow a fruit plate of prickly pear slices and fresh figs. We are drinking infused water with herbs and rose peppercorns.

You will need:

Baked Crustless Ricotta

Serves 2 as a starter or side or accompanied with a salad
Preheat oven to 175 C

250g ricotta
1 egg
Fresh Mint Leaves
Dried Oregano
Maldon Salt
Freshly ground pepper
Ovenproof dish lightly brushed with olive oil

Place ricotta in a large bowl. Mash with a fork. For larger quantities use a masher. Mix in beaten egg, fresh mint leaves torn up in large chunks, sea salt and freshly ground pepper. Pour into prepared dish. Sprinkle dried oregano on the top. Bake in oven for 25 minutes. Allow to rest for a few minutes before serving. Also delicious cold.

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Infusion of Orange and Rose Peppercorn Water
I use lidded glass spaghetti jars for this water as they fit perfectly in the shelf of the fridge door… This is a totallly natural drink if you are a fan of flavored waters.

You will need:

Two oranges, I used blood red ones but if not available the regular ones are fine
Rose peppercorns
Fresh basil leaves
A large bottle of still mineral water

Squeeze one of the oranges and chop the other one into small segments with the skin on. Crush a few rosé peppercorns to extract the full flavor and leave a few of them whole. On the island they grow abundantly but you can find them in most stores. Tear a few basil leaves roughly, do not chop up with a knife as they will discolor. Fill up jar with mineral water and stir everything into it. Cover with lid and put in the fridge overnight if possible, or at least for 6 to 8 hours. I usually top up the jar twice during the day with water and keep two jars in the fridge at any one time so that I always have the infusion available to drink.

Thirst quenching, full of flavor and a natural source of Vitamin C.
I stopped drinking carbonated and low calorie artificial drinks a year ago and limit them to a treat once in a while ….

20130811-221304.jpg Sliced pink prickly pears and mini figs with a drizzle of fresh lime …

Until next year, prickly pear season is coming to an end….

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