Colette Cumbo

Lose 4 Kilos By Summer

Are you following my blog from Malta? Would you like to shake off those kilos that crept in under your winter sweater? You’re sick and tired of yo-yo dieting? Or maybe, you would like to go for the in-thing, and kick start your new, healthy lifestyle?

If you answered, “Yes,” to any of the above questions, join my Nutrition and Weight Management Programme, starting on 4th May.

This is not a diet clinic to give you a beach body. At the end of eight weeks, you do not “come off” your diet (and start piling the weight back on!) But you will feel confident and motivated to take control of your weight and manage it brilliantly, on your own.

The programme is made up of eight one-hour sessions, starting Thursday, 4th May.

During this programme we will be discussing:

*your eating habits

*guidelines for a healthy diet

*principles of weight management

*healthy eating plan

*nutritional value of meals

*physical activity vs exercise

*emotions, food and body image

*progress made and motivation

Old habits die hard. But if you are committed to change, this Nutrition and Weight Management Programme is just for you.

Contact me for further information or to book your place.

19/04/2017

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Happy-Easter-Images-1

15/04/201715/04/2017

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Why Choose a Plant-Based Diet?

Have you ever considered moving to a plant-based diet? I can hear some of you say, “No way!” But what if you have to move, for health reasons? Would you move to a plant-based diet, if you have to?

By a plant-based diet I mean completely vegan – i.e. no meat (including fish), no dairy, and no eggs. Admittedly, it can be challenging and takes getting used to – especially, if meat is a staple in your diet.

Why opt for a plant-based diet?

A plant-based diet is sustainable whilst livestock is a major contributor to greenhouse gases.

In her book Plant-Based Cookbook, Trish Sebben-Krupka, refers to the United Nations’ 2005 Millennium Ecosystem Assessment. Sebben-Krupka, quotes the report as saying, meat and dairy account for 70 per cent of global freshwater consumption, 38 per cent of total land use, and 19 per cent of greenhouse gas emissions.

A plant-based diet is also clean when compared to the meat industry. The amount of meat recalls over the years suggest serious problems within the industry. Livestock farming is increasingly being linked to antibiotic resistance – a serious threat to human health.

What are the benefits of a plant-based diet?
Cardiologists recommend a plant-based diet for the prevention of heart disease. This diet is also linked to the prevention of a number of illnesses, such as, diabetes, cancer, Parkinson’s disease, multiple sclerosis and a host of other diseases.

Besides, a plant-based diet helps you control your weight, gives you healthy skin and hair plus plenty of energy. What more could you ask for from your diet? Who would not want to feel and look good?

What do you eat?

Nowadays a quick search on the Internet gives you plenty of ideas for vegan recipes.

A vegan diet consists of:

Fruits and vegetables
Beans and legumes (chickpeas, lentils, kidney beans etc.)
Whole grains (basmati wholegrain rice, kamut, farro, quinoa etc.)
Nuts and seeds (almonds, walnuts, cashews, chia, flax seed, hemp etc.)
Meat substitutes (organic tofu, tempeh and soya products)

How do you become a vegan?

Unless you are very determined, you do not become a vegan overnight.

Start by making small changes to your diet. Replace one meal a day; go with whole foods as much as you possibly can.

Plan your food. Clear out your larder and stock up on beans and pulses, rice, and other grains. Cook ahead and keep a stock of raw fruits and vegetables (frozen fruit and veg are also good for you and can be used in cooking).

Increase your plant-based meals as you go … until you achieve your goal.

Trish Sebben-Krupka says, “If you fall off the the plant-based wagon, just dust yourself off and start again the next day.”

Finally a quote from Albert Einstein (Nobel prize 1921): Nothing will benefit human health and increase chances for survival of life on Earth as much as the evolution to a vegetarian diet.

My thanks go to:

Plant-Based Cookbook by Trish Sebben-Krupka
Time for Change
Jamie Oliver – Vegan
Web MD
Image – Carla Golden Wellness / The Wall Street Journal

10/04/201712/04/2017

Colette Cumbo1 Comment

How To Bake Fish In A Potato Crust

Have you tried fish baked in a potato crust? The first time I tried it at a local restaurant, I wasn’t impressed, but last weekend I tried it again in Rome. The fish was so tender and moist; simply divine!

It was presented in a simple yet elegant way – sea bream covered with a layer of overlapping paper thin potatoes slices. The fish sat on its own juices – no sauces masking the delicate taste of the fresh fish.

When I returned from Rome I decided to have a go at this dish. I did some research about it and came across a very similar version of baked fish and potatoes – interesting – but not quite what I had in Rome. So I decided to try my own version of this dish.

I used sweet potatoes cause that is what I had available. Besides, all the nutrients found in sweet potato, they do not need parboiling before baking which makes them quicker to use.

Ingredients for four persons

four fillets of sea bream
two sweet potatoes
fresh thyme
four tbsps olive oil
juice from half a lemon
salt and pepper to taste

Method

line a baking dish with heavy duty foil and brush lightly with olive oil
place the fish fillets on the foil
Fish partially covered with sweet potato
squeeze the lemon on the fillets and sprinkle with fresh thyme, salt and pepper
scrub the sweet potatoes and pat dry
slice thinly using a mandolin slicer or similar
cover the fish, overlapping the potatoes as you go
brush the potatoes with the remaining olive oil, sprinkle with fresh thyme, salt and pepper
bake in a moderate oven for 25 minutes or until the potato is cooked.
Baked fish in potato crust

I grilled the potatoes for the last five minutes to get that char grilled tinge on the edges.

Serve with seasonal vegetables or fresh salad.

Baked fish and potatoes served with saute zucchini

Voilà, dinner in 30 minutes!

My next experiment with this recipe is adding a thin smear of pesto to the fish, before covering it with potatoes. Not too much pesto, because it’ll overpower the taste of the dish. Just a hint of pesto – especially if you do the homemade pesto with parsley and walnuts instead of basil and pine nuts – should enhance the taste.

Have you ever baked fish in a potato crust? If not, give it a go. It’s so simple to make. Leave your comments below and let me know how you get on.

Until next time … happy cooking.

My thanks go to

27/03/2017

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How to cook ‘Minestra’- chunky vegetable soup

‘Minestra‘ is a typical Maltese dish. It is very similar to the Italian ‘minestrone’.

Maltese food is influenced by the cuisine of countries who ruled over these islands and also by countries close to our shores. The pasta we use in our kusksu bil-ful is a larger version of couscous – pasta typical of north Africa. We give food a twist to suit our culture and traditions.

The stuffat tal-fenek (rabbit stew) – the national Maltese dish – goes back to the days of the Knights.

Many of you will associate soups with cold weather. In Malta, however, minestra is one of those foods cooked all year round.

With Malta being so tiny, you’d think there’s just one recipe for minestra. This is not the case; you will find there are a number of regional variations. I remember my mother used to add pasta to the soup to make it more filling. Some Maltese families serve it with crusty bread. I prefer thicken the soup with a mix of grains and pulses.

This is my favourite minestra recipe.

Ingredients

200g soup mix (dried beans, lentils, chick peas, peas etc.)
400g leek
500g pumpkin
300g carrots
300g turnip
300g potatoes
300g cauliflower
500g courgettes or marrows
300g fresh tomatoes
150g celery (Maltese celery is not sweet)
200g pinto beans (or similar)
20g Swiss bouillon
2tbsps olive oil

Method

If using dried beans, soak for four hours, put in boiling water and simmer for 25 minutes (drain) – you can use canned beans
Saute the leek in olive oil until soft but not coloured
Put in the soup mix (grains and pulses) and cover with water. Bring to a rapid boil, lower the heat and simmer until you prepare the vegetables
Prepare vegetables – wash and cut into similar-sized cubes (approx 3 x 3cms)
Add the chopped vegetables (except tomatoes), Swiss bouillon and cover with boiling water – stir and cover
Boil rapidly for 3-4 minutes, lower the heat completely and simmer gently for 20 minutes
Add the pinto beans (or similar) and chopped tomatoes – stir gently, cover and simmer for a further five minutes
Turn off the heat and leave to stand, covered, for a further 10 minutes – season with salt and pepper to taste before serving.

My mother, and her mother before her, used to leave the minestra simmering for at least an hour on a paraffin stove. Nowadays the trend is not to cook your veg to a pulp. I like my veg with a bite to them and find the timing suggested above is just right.

Minestra is not expensive to make, filling, kind to your waist line and very nutritious.

Give it a try and leave me your comments below.

My thanks go to

A Maltese Mouthful
Wikipedia
Visit Malta

11/03/201724/03/2017

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15 Benefits of Pomelo

What is Pomelo? Pomelo or Chinese grapefruit is the largest of citrus fruits. It can weigh up to nine kilos and has a soft outer skin which makes it easy to peel. The taste is a cross between a sweet orange and a grapefruit. The pulp of the pomelo varies in colour from a pale yellow to orange, to a bright red.

The pomelo is a native of China but is now found growing across South East Asia, the United State and India.

As you know, fruits and veg have numerous health benefits, but this fruit checks so many tick boxes – it’s unbelievable!

The pomelo

1. Prevents Urinary Tract Infections
2. Promotes Healing
3. Keeps Gums Healthy
4. Promotes a Healthy Heart
5. Prevents Anemia
6. Prevents Colds and Flu
7. Fights Cancer
8. Keeps Aging at bay
9. Aids in Weight Loss
10. Prevents Osteoporosis
11. Helps Digestion
12. Prevents Muscle Cramps
13. Speeds Wound Recovery
14. Checks Blood Pressure
15. Cleanses Arteries

Nutrition Facts

As with other citrus fruits, the pomelo is rich in vitamin C. It also contains vitamin A (beta-carotene), essential for maintaining a healthy skin and for growth.

Pomelo contains vitamin B1 (Thiamine) and B2 (Riboflavin). It also contains potassium a mineral involved with maintaining a healthy heart besides other organs. Over and above, this fruit is a good source of folic acid, healthy fats, protein and fibre.

In other words, it packs a punch!

Pomelo In Recipes

I like using fresh fruit in my salads and citrus add a nice tangy taste, especially with fish. I ran a quick search for a recipe using pomelo and came across this interesting Thai Salmon and Pomelo Salad which I intend trying out tonight.