What’s in season in February?

Lemons

Buying and consuming what’s in season provides a lot of nutrients, tastes better, is generally cheaper and is more environmentally friendly. Lemon trees come from the Rutaceae family, more commonly known as the citrus family. The Mediterranean climate is considered to be the ideal for growing lemons, with its abundant sunny days, heat and fertile soil. In Maltese culture, lemons are often associated with various at-home health remedies and rightly so, they are full of nutrients and vitamins linked to multiple health benefits.

Health Benefits

Lemon nutrients support good heart health, weight control, prevent the build-up of kidney stones, protect us from anaemia and cancer and improve overall digestive health.  The best way to get the most out of its nutrients is by eating its pulp too.

These include:

-  Vitamin C - Known to reduce the risk of heart attack and stroke.

-  Plant Compounds – Lower cholesterol. aid in weight loss and lower the risk of cancer.

-  Citric Acid – Prevents kidney stones by increasing urine volume and pH level.

-  Iron – Prevents anaemia and improves your absorption rate of iron from other plant foods too.

-  Soluble Fibre – Improves digestive health and reduces blood sugar levels.

The tangy taste of lemons might not be everybody’s cup of tea but there are numerous ways on how one can include lemons in their diet. Try this sweet and healthy recipe for lemon bars below to get started.

Recipe: Healthy Lemon Bars

Prep Time: 10 mins

Cook Time: 50 mins

Level: Easy

Servings: 12

Ingredients:

For the crust:

 • 1 cup white whole wheat flour

 • 1/3 cup unsalted butter, melted

 • 1/3 cup maple syrup

For the lemon filling:

 • 3 large eggs

 • ½ cup plain non-fat Greek yogurt

 • 1/3 cup maple syrup

 • 1/3 cup fresh lemon juice (2-3 lemons)

 • 2 tbsp white whole wheat flour

 • ½ tsp vanilla

 • ¼ tsp salt

For the topping:

 • ¼ cup powdered sugar

A wide variety of quality ingredients for our recipes are available from Arkadia supermarkets in Malta and Gozo, including Arkadia FoodExpress Swatar and Arkadia Food Market Valletta.

Method:

1. Preheat the oven to 350. Line an 8x8 pan with aluminium foil and spray with non-stick spray.

2. In a small bowl, combine the flour, butter, and maple syrup. Stir until well combined.

3. Scoop the dough into the lined pan and use the back of a spoon to spread it out onto the edge of the pan. (It will be a thin layer to just cover the bottom of the pan.) Bake the crust at 350 for 20 minutes. Let it cool for 10 minutes.

4. Meanwhile, combine all the lemon filling ingredients in a medium bowl and mix until smooth, making sure to break up any yogurt lumps.

5. Pour the filling into the baked, slightly cooled crust and smooth the top. Bake at 350 for 30 minutes, until set.

6. Let the lemon bars cool completely before lifting the aluminium foil and placing on a flat surface. Use a sharp knife to cut the lemon bars into squares. Use a small mesh strainer to sprinkle the powdered sugar over the bars and serve.

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