Nutritionist-approved recipes built around the Mediterranean diet — designed for Malta’s intense summer sun and your health goals.
🥕 Beta-Carotene
🫒 Vitamin E
🫑 Vitamin C
✅ Weight Loss Friendly
🇲🇹 Made for Malta
As nutritionists based in Malta, we designed these three recipes around one key insight: the nutrients that protect your skin from UV damage are the same nutrients that support healthy slimming, weight management, and metabolic health.
Every recipe below is built on the Mediterranean diet — Malta’s own ancestral eating pattern — and optimised for maximum antioxidant absorption. Lycopene concentrations in tomatoes increase by up to 35% when slow-roasted. Beta-carotene from red peppers and carrots becomes dramatically more bioavailable when eaten with healthy fats. Vitamin E in almonds protects cells from both UV stress and inflammatory damage linked to weight gain.
This isn’t a diet plan. It’s how the Mediterranean diet was always meant to work.
Lycopene
Reduces UV skin damage. Found in tomatoes & watermelon.
Beta-Carotene
Builds UV defence. Found in carrots & red peppers.
Vitamin E
Skin’s internal shield. Found in almonds & olive oil.
Vitamin C
Protects collagen. Found in red peppers & citrus.
Maltese Sun Shield Smoothie
Your morning skin protection and healthy weight loss start in a glass — lycopene, beta-carotene & vitamin C before the sun is even high.
Why a nutritionist in Malta recommends starting summer mornings with this smoothie
This healthy slimming smoothie was designed specifically for Malta’s Mediterranean climate. The combination of watermelon and tomato creates a concentrated lycopene base — two of the richest dietary sources of this UV-protective antioxidant. Mango and carrot add beta-carotene, while fresh orange and lemon deliver vitamin C to protect collagen from the breakdown triggered by intense sun exposure. At around 210 calories, it supports healthy weight management while delivering a full morning dose of skin-protective nutrients.
serve 1
Ingredients
- 150g ripe watermelon chunks, frozen
- 80g ripe mango chunks, frozen
- 1 large carrot, peeled and roughly chopped
- 1 fresh tomato, roughly chopped
- 120ml fresh orange juice
- 1 tbsp fresh lemon juice
- 10g raw almonds
- 1 tsp fresh ginger, peeled
- 1 tsp raw honey (optional)
- 4 ice cubes
Method
Soak almondsPlace almonds in cold water for 10 minutes. This softens them for blending and significantly improves vitamin E bioavailability.
Build the baseAdd carrot and tomato into the blender first with the orange juice — blending harder vegetables with liquid first ensures a silky result.
Add & blendDrain almonds and add all remaining ingredients. Blend on high for 60–80 seconds until completely smooth and vibrant orange-red.
Serve immediatelyPour into a tall glass. Garnish with a slice of orange and a few almond slivers. Consume within 15 minutes for maximum antioxidant potency.
Add a small drizzle of extra virgin olive oil before blending. Lycopene and beta-carotene are fat-soluble — the healthy fat in olive oil increases their absorption dramatically. Your skin will thank you before noon.
Mediterranean UV Defence Salad
A stunning, colourful bowl packed with every UV-protective antioxidant — and light enough to support your slimming goals through summer.
Malta’s best summer weight loss salad — according to a nutritionist
This salad is a masterclass in healthy eating for Malta’s summer. Roasting the red peppers concentrates their beta-carotene and makes vitamin C more bioavailable. The double tomato hit — fresh wedges and sun-dried — creates a rich lycopene base across the bowl. Rocket provides glucosinolates linked to reduced inflammation and healthy metabolism. The extra virgin olive oil dressing is nutritionally essential here, not optional: lycopene, beta-carotene, and the vitamin E in the almonds are all fat-soluble, meaning they are largely wasted without a healthy fat present. This is a slimming salad that works on every level.
serve 2
Ingredients
- 3 large ripe tomatoes, cut into wedges
- 2 red bell peppers, roasted and sliced
- 1 large carrot, ribboned with a peeler
- 60g rocket leaves (arugula)
- 40g roasted almonds, roughly chopped
- 30g sun-dried tomatoes in olive oil
- 80g fresh buffalo mozzarella, torn (optional)
- 1 small red onion, thinly sliced
- 1 handful fresh basil leaves
- 3 tbsp extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1 tsp raw honey
- 1 garlic clove, minced
- ½ tsp sea salt · ¼ tsp black pepper
Method
Roast the peppersChar red peppers directly over a gas flame or under a hot grill for 10–12 minutes, turning until charred all over. Cover and rest 10 minutes, then peel, deseed, and slice.
Make the dressingWhisk together olive oil, lemon juice, honey, minced garlic, salt, and pepper until emulsified. Taste and adjust seasoning.
Build the saladSpread rocket across a large plate. Layer tomato wedges, roasted peppers, carrot ribbons, sun-dried tomatoes, and red onion.
Top & dressScatter almonds and torn mozzarella over the top. Tear basil leaves across the bowl. Drizzle dressing generously and serve immediately.
Roasting red peppers is not just about flavour — the heat breaks down cell walls and dramatically increases how much beta-carotene your body actually absorbs. Always roast rather than use raw for maximum UV defence benefit.
Slow-Roasted Lycopene Sauce with Almonds
Malta’s answer to a healthy, slimming main dish — slow-roasted tomatoes concentrate lycopene by up to 35%, served with pasta or fresh sea bass.
The healthy dinner a Malta nutritionist recommends every summer
This is the Mediterranean diet at its most powerful. Slow-roasting tomatoes at a gentle 180°C concentrates lycopene — the antioxidant responsible for UV skin protection — by up to 35% compared to raw tomatoes. The technique also increases beta-carotene bioavailability in the red peppers and carrots, while caramelisation deepens flavour without adding calories. The almonds toasted directly in the roasting tray pick up the olive oil and vegetable juices, becoming a concentrated source of vitamin E in every bite. Served with whole wheat pasta, this dish delivers sustained energy and high fibre to support healthy weight management and slimming. Served with grilled sea bass, it becomes a high-protein, low-calorie healthy dinner perfect for Malta’s summer evenings. The sauce improves overnight — make a batch and your lycopene intake is covered for days.
Ingredients
- 600g ripe plum tomatoes, halved
- 3 large red bell peppers, quartered
- 2 large carrots, cut into chunks
- 5 garlic cloves, unpeeled
- 1 large red onion, quartered
- 5 tbsp extra virgin olive oil
- 1 tsp smoked paprika
- 1 tsp dried oregano
- ½ tsp sea salt · ¼ tsp black pepper
- 50g whole almonds (skin on)
- 400g whole wheat pasta or grilled sea bass fillets
- 1 large handful fresh basil
- 1 lemon, zested
- 30g toasted almond slivers, to serve
Method
Prepare the roasting trayPreheat oven to 180°C (160°C fan). Arrange tomatoes cut-side up, peppers, carrots, garlic, and onion on a large tray. Drizzle with olive oil and season with paprika, oregano, salt, and pepper.
Slow roast 45 minutesRoast until tomatoes are deeply caramelised, peppers are softened and slightly charred at the edges, and carrots are tender throughout.
Toast the almondsAdd whole almonds to the tray for the final 10 minutes. Watch carefully — they should turn golden, not dark.
Blend the sauceSqueeze garlic from skins into the tray. Transfer everything — including all oils and juices — into a blender. Add basil and lemon zest. Blend smooth or pulse for a rustic finish.
ServeToss through freshly cooked whole wheat pasta, or spoon alongside grilled sea bass. Scatter almond slivers and extra basil on top. Finish with a drizzle of extra virgin olive oil.
Leftovers actually improve — lycopene content continues to increase as the sauce sits. This is one of the few dishes where eating it the next day is nutritionally superior. Make double and refrigerate for up to 3 days.
Frequently Asked Questions
Can food help protect skin from sun damage in Malta?
Yes. Foods rich in lycopene (tomatoes, watermelon), beta-carotene (carrots, red peppers), and vitamin E (almonds, olive oil) have been shown to reduce UV-induced skin damage. They work alongside sunscreen as an inner layer of protection — not a replacement for SPF.
Are these recipes good for weight loss and slimming in Malta?
Yes. All three recipes are built around the Mediterranean diet — low in processed ingredients, rich in fibre, healthy fats, and antioxidants. This dietary pattern is consistently linked to healthy weight loss and long-term slimming success. A personalised plan from a nutritionist in Malta can optimise these recipes for your specific goals.
What is the best diet for healthy slimming in Malta’s summer?
The Mediterranean diet — built around local produce like tomatoes, olive oil, almonds, fish, and vegetables — is the most evidence-backed approach to healthy slimming in Malta’s climate. It supports weight loss while protecting against heat-related issues like dehydration and UV skin damage.
Why does cooking tomatoes increase their sun protection benefits?
Slow-roasting or cooking tomatoes concentrates lycopene and makes it up to 35% more bioavailable than in raw tomatoes. Consuming it with extra virgin olive oil (a healthy fat) further boosts absorption, since lycopene is fat-soluble.
Is extra virgin olive oil good for weight loss and slimming?
Yes. Despite being calorie-dense, extra virgin olive oil is associated with healthy weight management in Mediterranean diet studies. It promotes satiety, supports fat-soluble nutrient absorption, and its polyphenols reduce inflammation linked to weight gain. Two to four tablespoons per day is a typical therapeutic amount used in nutrition plans.
How can I get a personalised diet or slimming plan in Malta?
Karma Clinic in Malta offers personalised nutrition consultations and body composition analysis with registered nutritionists and dieticians. A tailored plan accounts for your age, health history, lifestyle, and specific weight loss or slimming goals. Book a consultation to get started.
Ready for a Personalised Nutrition Plan in Malta?
These recipes are a starting point. A consultation at Karma Clinic gives you a plan designed precisely for your body, your goals, and your lifestyle — whether that’s weight loss, slimming, better energy, or overall healthy living.
✓ Body Composition & Hydration Analysis
✓ Personalised Diet & Slimming Plan
✓ Summer Nutrition Programme
