Eat Better and Save Money: Winter Food Tips for Malta

Six Simple Ways to Eat Better (and Spend Less) This Winter in Malta

As the winter chill sets in across Malta, there’s nothing more satisfying than the warm, comforting aroma of home-cooked meals filling your kitchen. This season, while you’re managing tighter budgets and searching for inspiration, it’s the perfect time to embrace nutrient-rich, versatile greens like kale, cavolo nero, spinach, and leeks. These winter staples are not only packed with flavour but also brimming with health benefits that can support both your physical and mental well-being.

From simple traybakes to vibrant soups and smoothies, these greens can transform everyday ingredients into nourishing dishes that fuel your body and mind. Whether you’re preparing meals for yourself or for the whole family, these recipes are designed to help you eat better, reduce food waste, and save money—all while enjoying wholesome, delicious meals.

1. Transform Your Baked Potato

Elevate the humble baked potato into a nutrient-packed dish with cheesy cavolo nero-stuffed jackets. Cavolo nero is loaded with immune-supporting vitamins A and C, alongside lutein for eye health, making it the perfect winter vegetable. Add melted cheese and spring onions for a comforting meal that’s full of fibre and flavour.

Cheesy Cavolo Nero-Stuffed Jackets
Serves: 4 | Prep Time: 15 minutes | Cook Time: 1¾ hours

Ingredients:

• 4 baking potatoes
• 150g cavolo nero, chopped
• 100g low-fat soft cheese
• 2 spring onions, finely sliced
• 75g cheddar cheese, grated

Method:

1. Preheat the oven to 200°C. Prick the potatoes with a fork and bake for 1½ hours, or until tender. Let them cool slightly, then halve and scoop out the flesh, leaving a 1cm border.
2. Cook the cavolo nero in boiling water for 5 minutes, drain, and mix with the potato flesh, soft cheese, and spring onions. Season to taste.
3. Spoon the mixture back into the potato shells, sprinkle with cheddar, and bake for 15 minutes until golden.

2. Make Use of Leftovers

Leftover vegetables can easily become the star of your next meal with a hearty kale soup. Kale adds fresh flavour, vibrant colour, and essential nutrients like vitamin K, calcium, and iron to this quick, budget-friendly dish. Perfect for doubling up and freezing, it’s an ideal option for busy winter days.

Hearty Kale Soup
Serves: 4 | Prep Time: 10 minutes | Cook Time: 40 minutes

Ingredients:

• 75g pearl barley
• 1.4 litres vegetable stock
• 1 leek, thickly sliced
• 1 carrot, diced
• 2 celery sticks, diced
• 250g kale
• 2 tbsp parsley, chopped

Method:

1. Simmer the barley in the vegetable stock for 30 minutes in a covered saucepan.
2. Add the leek, carrot, celery, and kale. Cover and cook for an additional 5–8 minutes.
3. Stir in parsley, season to taste, and serve warm.

3. Reinvent Your Fish Supper

Turn simple ingredients into restaurant-quality dishes with smoked haddock, potato, and leek fishcakes. These golden, crispy delights are packed with protein and perfect for batch cooking, ensuring you always have a healthy meal ready to go.

Smoked Haddock, Potato and Leek Fishcakes
Serves: 4 | Prep Time: 15 minutes | Cook Time: 10 minutes

Ingredients:

• 300g smoked haddock
• 800g King Edward potatoes, cut into chunks
• 1 tbsp olive oil
• 2 leeks, finely sliced
• 50g fresh breadcrumbs
• Oil for shallow frying

Method:

1. Poach the haddock in water for 6–7 minutes, then cool and remove the skin and bones.
2. Boil the potatoes for 12–15 minutes, mash them, and season to taste.
3. Fry the leeks in olive oil for 4–5 minutes, then mix them with the mashed potatoes and haddock. Form into 8 fishcakes and chill for 10 minutes.
4. Coat each fishcake with breadcrumbs and fry for 2 minutes per side until golden.

4. Start Your Day with Greens

Kickstart your morning with a refreshing two-greens smoothie. Combining kale and spinach with apple juice, banana, and lime, this nutrient-rich drink is a powerhouse of vitamin A and folate, promoting healthy skin, vision, and energy levels.

Two-Greens Smoothie
Serves: 2 | Prep Time: 10 minutes

Ingredients:

• 2 tbsp rolled oats
• 400ml apple juice
• 75g spinach
• 25g kale
• 1 tbsp agave nectar
• 1 banana, sliced

Method:

1. Soak the oats in apple juice for 5 minutes.
2. Add spinach, kale, banana, and agave nectar to the blender. Puree until smooth and serve.

5. Go Green at Lunchtime

For a quick, healthy lunch, try a kale omelette. This simple recipe combines kale, onions, potatoes, eggs, and milk into a colourful, satisfying dish that’s ready in minutes.

Kale Omelette
Serves: 2 | Prep Time: 10 minutes | Cook Time: 18 minutes

Ingredients:

• 2 medium waxy potatoes, diced
• 1 tbsp olive oil
• 1 onion, sliced
• 75g kale, chopped
• 6 eggs, beaten
• 75ml milk

Method:

1. Boil the potatoes for 8–10 minutes, then drain.
2. Heat the oil in a frying pan and sauté the onion and kale for 7–8 minutes. Add the potatoes.
3. Mix the eggs and milk, pour into the pan, and cook gently for 7–8 minutes. Finish under the grill for 1–2 minutes.

6. Feed the Family with a Traybake

This sausage, leek, and potato traybake is a crowd-pleasing option for busy weeknights. With minimal prep and maximum flavour, it’s a hearty dish that uses leftover vegetables and highlights the gut-health benefits of leeks.

Sausage, Leek and Potato Traybake
Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes

Ingredients:

• 500g baby potatoes, halved
• 2 tbsp olive oil
• 454g Lincolnshire sausages
• 500g leeks, sliced
• 1 red pepper, sliced
• 2 tbsp sage, chopped
• 1 tbsp wholegrain mustard
• 1 tbsp honey

Method:

1. Boil the potatoes for 7–8 minutes, then drain.
2. Brown the sausages in a frying pan for 3–4 minutes.
3. Toss the potatoes, sausages, leeks, pepper, and sage in a roasting tray. Mix mustard and honey with 1 tbsp olive oil, drizzle over, and season. Bake for 20 minutes.

A Healthier Winter in Malta

Whether you’re cooking for yourself, your family, or friends, these recipes showcase how simple, affordable, and nutritious meals can elevate your winter dining experience in Malta. By incorporating fresh, local produce and reducing waste, you’ll not only eat better but also support your overall health and longevity.