Local Maltese Superfoods You Should Know

Discover the nutrient-dense local foods that have sustained Maltese health for generations.

What Makes a Food "Super"?

The term "superfood" is marketing hype, but some foods are genuinely nutrient-dense—high in vitamins, minerals, antioxidants, and beneficial compounds relative to their calorie content. Malta has several such foods that are often overlooked.

The best part? These foods are local, affordable, and accessible. No need to import expensive exotic ingredients when you have nutritional powerhouses growing in your backyard.

Maltese Honey

Maltese honey, particularly from thyme and carob flowers, contains unique polyphenols and antioxidants. It has antimicrobial properties and may support immune function.

How to use it: One tablespoon daily as a natural sweetener. Add to Greek yogurt, tea, or use in salad dressings. Don't heat it excessively—high temperatures destroy beneficial enzymes.

Note: It's still sugar. Use it mindfully, especially if managing blood sugar or body composition.

Carob (Ħarrub)

Carob pods are rich in fiber, calcium, and antioxidants. Unlike chocolate, carob is naturally sweet and caffeine-free. It's been used in Malta for centuries.

Nutritional benefits: High in insoluble fiber (supports digestive health), contains polyphenols (anti-inflammatory), and provides calcium and magnesium.

How to use it: Carob powder can replace cocoa in smoothies, baking, or hot drinks. Carob syrup is a traditional sweetener—use sparingly.

Prickly Pear (Bajtar tax-Xewk)

This cactus fruit is loaded with vitamin C, magnesium, and betalains—powerful antioxidants that reduce inflammation and oxidative stress.

Research shows: Prickly pear may help regulate blood sugar, reduce cholesterol, and support liver health. It's also high in fiber, promoting satiety and digestive health.

How to use it: Eat fresh (carefully—remove spines first), blend into smoothies, or make juice. Available in late summer and early autumn.

Ġbejna (Maltese Cheese)

Traditional sheep or goat cheese is nutrient-dense: high-quality protein, calcium, phosphorus, and vitamin B12. Sheep's milk contains more protein and healthy fats than cow's milk.

Fresh vs. Aged: Fresh ġbejna is lower in calories and sodium. Aged varieties are more concentrated in nutrients but also calories. Both are excellent protein sources.

How to use it: Add to salads, pair with fresh vegetables, or eat as a protein-rich snack. One small ġbejna provides 10-15g of protein.

Broad Beans (Ful)

The base of bigilla, broad beans are protein and fiber powerhouses. They're also rich in folate, iron, and magnesium.

Nutritional profile: One cup of cooked broad beans provides 13g protein, 9g fiber, and significant amounts of B vitamins and minerals.

How to use them: Make traditional bigilla, add to soups and stews, or eat fresh when in season. They're filling and nutrient-dense.

Fresh Herbs

Basil, parsley, mint, and oregano aren't just flavor enhancers—they contain concentrated antioxidants and anti-inflammatory compounds.

Parsley: Extremely high in vitamin K, vitamin C, and flavonoids. Supports bone health and immune function.

Basil: Contains eugenol, an anti-inflammatory compound. Rich in vitamin K and antioxidants.

How to use them: Add generously to salads, sauces, and cooked dishes. Fresh is better than dried for maximum nutrient content.

Local Fish

Lampuki (dorado), dentici, and sardines are rich in omega-3 fatty acids, high-quality protein, and essential minerals like selenium and iodine.

Omega-3 benefits: Reduce inflammation, support brain health, improve cardiovascular function, and aid recovery from exercise.

How to use it: Grill, bake, or steam. Avoid deep frying—it destroys omega-3s and adds unnecessary calories. Aim for 2-3 servings weekly.

Tomatoes

Maltese tomatoes, especially when sun-ripened, are rich in lycopene—a powerful antioxidant linked to reduced cancer risk and cardiovascular health.

Interesting fact: Cooking tomatoes increases lycopene bioavailability. Tomato sauce is actually more nutritious than raw tomatoes in this regard.

How to use them: Fresh in salads, cooked in sauces, roasted, or sun-dried. They're versatile and should be a dietary staple.

Putting It All Together

You don't need exotic superfoods shipped from across the world. Malta offers nutrient-dense foods that are fresh, local, and aligned with traditional eating patterns.

Practical approach: Build meals around these foods. Start with vegetables and fish, add ġbejna or broad beans for protein, use herbs liberally, and finish with a small amount of honey or carob for natural sweetness.

Support local farmers and markets. These foods are not only healthier—they're also more sustainable and economically beneficial for Malta.