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the foodie

Issue No: 14

Mar - Apr 2012

The Arkadia Pre‐Easter Bonus Our fantastic shopping bonus is back!

Get a €5 voucher to spend at Arkadia Foodstore with every €50 of fashion or home shopping you make at Arkadia Commercial Centre. Shopping at Arkadia is convenient & rewarding. Participating Outlets:


Offer valid up to Saturday, 31 March 2012

€5 food vouchers are redeemable with a purchase of €20 or more. The following outlets are not part of this promotion: Arkadia Real Estate, Maltco, McDonalds, The Body Shop,The Matrix, Toni&Guy, & Vodafone

the foodie March - April 2012 spring time is here

closed on good friday

After the harsh cold and chill of winter, we all look forward with optimism for spring. Spring not only brings along nice pleasant weather. With this issue we try to touch up on some wholesome cooking, healthy eating, as well as a bit of wellness.

Please note that our foodstores will be closed all day on Good Friday, 6th April 2012. We will open once again as usual on Saturday and will retain normal opening hours on Easter Sunday.

Spring also welcomes the introduction of fantastic offers and initiatives for Arkadia Foodstore customers in Portomaso and Gozo. Important to note is the comeback of our €5 bonus vouchers for fashion and home shoppers of Arkadia Commercial Centre (see ad on the left). Also in Portomaso we will exclusively be giving our €10 vouchers to use at our fresh counters with every €100 of shopping (pg.10). Then we look forward for Easter in Gozo with a repeat of our PICNIC2GO offer (back cover). All offers are focused at delivering more and more value for money when shopping at Arkadia Foodstore.

open on publics for the public Convenience is king and we never shy away from our sense of service. Therefore we remind our customers that Arkadia Foodstore in Gozo and Portomaso will both be open normal opening hours on both public holidays in March, St. Joseph on Monday 19th and Freedom Day on Saturday 31st.

fancy some sushi? We are really enthusiastic about our latest new service at our foodstore in Gozo. On weekends we will have fresh sushi as well as lobsters at our fishmonger. Pre-orders are recommended to ensure availability during your shopping visit.

welcome candynavia!

We are happy to announce the introduction of a new Pick ‘n’ Mix section at our foodstore in Portomaso. The new section will be stocked by Scandinavian candy brand CANDYNAVIA. The new section will start operating as of 1st April and there are quite a lot of attractive offers to kick off the new brand. Offers will include free Easter eggs, cinema tickets, and €1 candy vouchers. So sweet!

opening hours Gozo MON-SUN: 8am-8pm (including Public Holidays) Tel: 2210 3316 Portomaso MON-SAT: 8am-9pm SUN: 8am-8pm (including Public Holidays) Tel: 2138 2333

Sign up to e-mail updates from Arkadia Foodstore by e-mailing to

Cover Photo: salted cod stew with cherry tomatoes – recipe on page 4 Published by: Arkadia Marketing Ltd. Fortunato Mizzi Street, Victoria, Gozo Tel: 2210 3000 | E-mail: Contributors to this issue: Claire Borg, Sarah Borg Abela, George Larry Zammit To advertise please contact : Valerio Hili | Tel: 2210 3213 E-mail:

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Revisiting a Fishy Tradition We revisit the use of salted cod, or as we know it in Maltese, ‘bakkaljaw’. Production of salted cod dates back at least 500 years and is mainly cod which is preserved by drying after salting. Salted cod is available for purchase from the delicatessen counter of Arkadia Foodstore. Recipes & Photography by Claire Borg

salted cod stew with cherry tomatoes

traditional garlic & parsley salted cod

Ingredients Yield: Serves 4 One Large Onion 2 Sticks of Fresh Garlic A Few Basil Leaves 15/20 Cherry Tomatoes 1 Tbsp Tomato Paste 1 Large Glass of White Wine 800 Grams Salted Cod Black Pepper Olive Oil

Ingredients Yield: Serves 4 600/700 Grams Dry Salted Cod 1 Stick of Fresh Garlic A Small Bunch of Parsley Olive Oil Black Pepper

Method Soak the salted cod overnight, changing the water at least twice before you cook it.

Cook in a large pot of cold water, bring it to the boil, then simmering it for about 45 minutes, or until the cod meat starts to easily come off the bones.

Cook in a large pot of cold water, bring it to the boil, then simmering it for about 45 minutes, or until the cod meat starts to easily come off the bones. Drain, cool and remove all skin and bones.

Drain, cool and remove all skin and bones. Flake and mix with finely chopped garlic and parsley, a drizzle of olive oil and some freshly ground black pepper. Serve with local crusty bread smothered with tomato paste, bean salad and olives.

Chop the onion and cook in a little olive oil. Add the garlic and finely chopped basil leaves. Cook for a few seconds, and then add some wine. Add the cherry tomatoes and simmer gently for 5 minutes. Add the cooked salted cod, the tomato paste and pepper to taste. Add the rest of the white wine, cover and simmer gently for 40 minutes. Serve with crusty bread of boiled new potatoes. Sprinkle with parsley and serve piping hot.

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Method Soak the salted cod overnight, changing the water at least twice before you cook it.

Important Cooking Tip Make sure you rehydrate and desalinate the salted cod by soaking in cold water for minimum of one day, changing the water at least 2 to 3 times.

traditional garlic & parsley salted cod

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salted cod stew with cherry tomatoes

Method Soak the chickpeas overnight. Rinse, and boil in a large pot of water (not salted) for an hour. Set aside. Do not throw the cooking water away. Also soak the salted cod over night, changing the water at least twice. In a large pot of boiling water, cook for an hour. Drain the water and clean off the skin and bones. Set the fish aside. Finely chop the onion and cook in a little oil and butter. Add the chopped garlic and finely chopped herbs (not the bay leaf). Add the white wine, the cleaned fish, half the chickpeas and add a little of the chickpea cooking liquid to the soup. Add the bay leaf. Meanwhile, take the other half of the cooked chick peas and blend in a food processor, together with a little of the cooking liquid. Add to the soup. Season and add the crumbled potato and knob of butter and cook gently for an hour, adding more chickpea cooking liquid or hot water as needed. Add a drizzle of double cream before serving. chick pea & salted cod soup

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Live Lobsters & Sushi now available in Gozo add some flair to your weekend cooking! Weekly deliveries at our Fishmonger on Friday afternoons. Pre-orders accePted e: t: 2210 3336

Victoria, Gozo

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Eat Your Super Spinach Consumption of spinach provides you with a rich nutritional source of vitamin-A, iron, and calcium amongst others. Following find 3 interesting options to encourage you to use more often the versatile spinach leaf. spinach, leek & walnut quiches Ingredients Yield: Serves 6 Ready Made Shortcrust Pastry Some Flour for Dusting 5 Eggs 175ml Double Cream A Small Leek – Washed & Finely Chopped 150 Grams Cooked Spinach Leaves (Fresh or Thawed Frozen) 50 Grams Blue Cheese 50g Shelled Walnuts A Knob of Butter Cooking Oil ¼ Cup of White Wine Salt & Pepper Method Defrost the pastry by leaving it in the fridge. Cook the leek in some oil and butter until soft. Add the spinach and white wine and cook together until the liquid evaporates. Turn the heat off and cool. Add the crumbled blue cheese and crushed walnuts and mix evenly. In a mixing bowl, beat the eggs and cream together and season. Roll out the dough on a floured surface. Cut out discs depending on the size of the flan cases. Line and fill the lined cases with the spinach, blue cheese

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mix. Pour the egg mix onto the spinach. Place flans on tray and place in cold oven. Turn on, set temperature to 160 degrees and bake until golden.

pasta with spinach, lardons & goat cheese Ingredients Yield: Serves 2 300 Grams of Rigatoni Pasta Cooked According To Packet Instructions 1 Small Onion 150 Grams of Thawed Frozen Spinach Some Shredded or Grated Mature Goat’s Cheese 100 Grams of Pancetta Dolce A Knob of Butter Cooking Oil ¼ Cup White Wine 200ml of Fresh Cream Method Gently cooked the chopped onion in some oil and butter. Bring up the heat and toss in the pancetta until it all starts to sizzle and golden. Add the spinach and toss with the onion and pancetta. Add some white wine, season and cook a few minutes. Add the fresh cream, mix well then toss the pasta in and mix until it is evenly coated with sauce. Sprinkle with goat’s cheese and a good helping of black pepper and serve.

pasta with spinach, lardons & goat cheese

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pasta with spinach, lardons & goat cheese

steamed spinach & peas with butter and fresh mint

steamed spinach and peas with butter and fresh mint

steamed spinach & peas with butter & fresh mint Ingredients Yield: Serves 4 1 Big Bag of Fresh Spinach Leaves (or Cooked Frozen, Thawed Spinach) 1 Large Cup of Cooked Peas (thawed and cooked for a few minutes in boiling water) A Knob of Salted Butter 3 Tbsp Fresh Mint Leaves Methods Use fresh spinach leaves cook in very little salted boiling water or in a steamer. If the Spinach is seasonal and young, it should take 3 to 4 minutes to cook. However check before draining. Toss spinach and peas together, add a knob of good quality salted butter and sprinkle with mint leaves. Serve with grilled chicken and a wedge of lemon or either a side dish with any grilled meats and steak fish.

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Why did Popeye eat spinach? We have all at one time watched the Popeye cartoons as he opens a can of spinach and rejuvenates himself with energy and strength to be able to fight the evils around him. But why did he eat spinach? Why not something else? Popeye ate spinach in order to encourage children to eat more vegetables for their vitamin A content. Vitamin A (among other functions) forms pigment at the back of the retina of the eye that allows us all to see (at least a little) in the dark and Vitamin A was commonly lacking in the late 20's and 30‘s in the USA. Lack of Vitamin A caused night blindness and often total blindness.

FREE €10 Food voucher Redeemable from any of our fresh counters

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ble er Off availa rs ly ome ive lus r cust aso! c x e r ou m fo Porto in Portomaso, ST. JULIAN’S This offer is valid from Monday 19th till Saturday 31st March 2012 at Arkadia Foodstore in Portomaso, St. Julian’s.

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Everybody Deserves Some Cake Who ever said that being lactose or gluten intolerant should deprive you from the joys of cake? Have peace of mind and indulge in these scrumptious delights.

lactose free cranberry, banana & coconut cupcakes Ingredients Yield: Serves 12 200 Grams Plain Flour 35 Grams Desiccated Coconut 1 Ripe Mashed Banana 50 Grams Cranberries & Extra for Decorating A Few Dried Banana Chips for Decorating 1½ Tsp Baking Powder ½ Tsp Bicarbonate Of Soda 180ml of Soya Vanilla Yoghurt 120ml Oil 1 Egg 150 Grams Sugar

Lactose intolerance can be loosely defined as the inability to digest and absorb lactose (the sugar found in milk) which results in gastrointestinal symptoms. Some obvious foods to avoid are milk and diary products. Lactose can be sometimes found in prepared food such as bread, cereals, and processed products and the list can go on and on! However fear not as our suggested cupcake recipe is lactose FREE. Notice that some dairy products can be replaced with ones made from soy.

Method Into a big mixing bowl, pass through a sieve the flour, baking powder and bicarbonate of soda. Add the sugar, desiccated coconut and cranberries. Mix and set aside. In another bowl, mix the yoghurt, egg, oil and mashed banana. Pour into the flour mixture, fold in until evenly combined then transfer into a lined cake tin or into a cupcake tin (individually lined with cupcake holders). Bake in a hot oven until done. About 25-30 minutes for the cupcakes and 40 to 45 minutes for the cake. However check cake and bake for another few minutes if needed. Cool on wire rack, then brush with a mix of apricot jam and water (boiled in a small pot), sprinkle with coconut, add a few cranberries and a banana chip on top.

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cranberry, banana & coconut cupcakes

almond & orange cake

gluten free almond & orange cake Ingredients Yield: Serves 12 300 Grams Light Brown Sugar 300 Grams Butter 600 Grams Pure Ground Almonds 2 Tsp Baking Powder 4 Eggs The Zest of 1 Orange The Juice of 2 Oranges ½ A Vanilla Pod, Scraped Flaked Almonds for Topping 2 Tbsp Apricot Jam

Gluten intolerance is a condition that causes a physical reaction when gluten is ingested. Gluten is commonly found in grains like wheat, barely and rye. This is by far not an exhaustive list of foods with gluten however it is enough to give you an idea that bread, cakes, pasta and pastries are out.

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Method Cream together the butter, sugar and vanilla until light in colour and fluffy. Add the orange juice and zest, mix, then the eggs one at a time, then fold in the ground almonds and baking powder. Bake in a hot oven set on 180degrees Celsius for about 55 minutes. Check at 45minutes but could take up to 55 minutes. When ready, cool slightly then remove from tin. Leave to cool. Flip the cake and have the base lying on top. Warm gently the jam and juice until it starts to bubble gently. Brush all the mix over the cake and then sprinkle with flaked almonds. Serve as is or with dollops of mascarpone.

It is important to know that Arkadia Foodstorein Victoria, Gozo and Portomaso, St. Julian’s have dedicated sections with gluten free and soya based products. If there is a product which you do not find, we strongly recommend that you approach one of our staff to inform them about the product. Rest assured that Arkadia Foodstore will stock the item immediately. For further enquiries or suggestions feel free to e-mail us at or get in direct contact with one of our people by calling on 2210 3335 (Gozo) or 2138 2333 (Portomaso).

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Eat to stay Young! Being true food lovers, we jump at any excuse to eat well. But what better reason than to add some foods in our diet which have the same effect as the many anti-ageing creams out there with the only difference of not having any added unknown chemical substances. Prepared by Sarah Borg Abela

We were delighted to read about foods having such beneficial effects. Of course the non-exhaustive list of foods mentioned below is no bag of magic beans, but hey, it never hurt anyone to try, especially when the below tick all the right boxes and help us retain our radiant selves.

1 Avocados. Avocados top the list of every self-respecting anti-ageing food article! Packed with antioxidants, not to mention potassium, vitamins and good fats, avocados are your best food weapon in the fight against wrinkles.

2 Berries Ranging from black berries, blueberries, strawberries, blackcurrants and black grapes all contain a powerful antioxidant which protects the body against ageing, puffiness and water retention while cleansing your whole system. Plus they taste great too! However try to eat on their own (yes, that means avoid adding sugar or cream, sorry).

when it comes to beans is that weight by weight beans contain as much protein as filet steak, with the only different that beans have more health benefits.

6 Red cabbage Purple-coloured foods are the best source of antioxidants which can, not only protect against cancer, but help to ward off wrinkles too. Extra portion of red cabbage please!

7 Spinach No more inventing excuses to avoid spinach now! Plenty of recipes in this issue to make you into a Popeye-version. Apart from the obvious benefits, spinach keeps your eyes sparkling and clear, absorbing damage from the sunlight.

8 Oats Porridge for breakfast anyone? Oats are high in calcium, potassium, magnesium, vitamin E and B, protein and more. As well as helping improve our skin, they are brilliant for those suffering from stress and tiredness.

3 Watercress Zap those unwanted blemishes and heal the skin. Add some watercress to your salad. It acts like a natural antibiotic, being full of vitamin A, B and C.

4 Oily Fish We all know oily fish are excellent in our diets. Now where’s that tartare sauce? However when fish is not on the menu, simply grab a handful of walnuts and almonds to get your daily intake.

5 Beans Beans are a great source of potassium, zinc and fiber, which help to reduce cholesterol however the big win

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9 Melon Whether it’s watermelons or cantaloupes, melons are an excellent way of kick-starting a sluggish composition. Eat on its own or at the start of your meal to help detox your body from the inside out.

10 Chocolate Last on the list, and for a purpose as well. No need to put chocolate any higher to get anyone’s attention! Yes, chocolate in small amounts and given it is made from at least 70% cocoa is good to improve both skin, hair and help burn fat as well (ironically enough).


The Health Awareness Committee within the Gozo General Hospital will be holding a

Health Awareness Day at the Arkadia Commercial Centre on Saturday

31st March, 2012

Professional staff will be offering weight and body mass index (BMI) recording. Blood pressure reading, blood glucose testing and intraocular pressure reading. A physiotherapist will also provide back screening and advice on posture control. Physical training lessons will be held on the same day.

Everyone is invited and encouraged to attend. the foodie - 15


pack Ov





rth pro of FR du cts EE

Each PICNIC2GO pack consists of: Camel Brand Dip (200g); Safari juice (1L); 2x Frott Artna fresh fruit cups (125g); Jesper’s White Sesame Buns


Dewfresh Sliced Ham

Kristal Mineral Water



Mutti Tomato Paste

Happy Cow Sliced Cheese



2x Ta’ Brincat Maltese Galletti

Pata La Patatina Artigianale


Pringles Original




Dessert Puddings (4 x 125g); Dan Cake (260g); Devon Double Chocolate Chip Cookies (200g); Werther’s Original Sugar Free Candies (70g).

Get your free pack with a purchase of €70 or more

Offer starting this Easter in Gozo from Thursday 5th till Tuesday 10th April 2012. * All items subject to availability. Offer valid until stocks last. This offer is only available at our foodstore in Gozo.

the foodie - Issue No.14  

This issue of the foodie offers you gluten-free and lactose-free recipes together with seasonal specialities and offers.