Recipes · Maltese · Bakery
Kwareżimal
One serving has 300 kcal and 8 g protein, and at least a fifth of a woman's daily need of manganese (63%), copper (47%), vitamin E (44%), riboflavin (35%), magnesium (27%) and phosphorus (24%). Ready in 35 minutes.
- Preparation: 15 min
- Cooking: 20 min
- Makes: 1 serving (74.7 g)
- Difficulty: Easy
- Diets: Vegetarian, Dairy-free
- Contains: gluten, honey, nut
Ingredients
- 25 g Almonds
- 15 g Flour, all-purpose
- 15 g Honey
- 10 g Water
- 0.5 g Cinnamon
- 0.2 g Cloves
- 1 g Lemon zest
- 8 g Walnuts
Method
- Makes 1 portion of 2-3 small bars.
- Toast the chopped almonds and walnuts in a dry pan for 3 minutes until fragrant, then mix with the flour, cinnamon, cloves and lemon zest.
- Warm the honey with the water until runny, then pour it into the almond mixture and stir into a stiff, sticky dough (traditionally made without butter, eggs or dairy, as kwareżimal is eaten during Lent).
- Shape into small flattened logs or diamonds on a lined tray.
- Bake at 170 °C (340 °F) for 20-25 minutes until firm and lightly browned; they will still feel a little soft in the middle.
- Cool completely on the tray, as they firm up further while cooling.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 300 kcal | 14% |
| Carbohydrates | 31 g | |
| Water | 16.7 mL | |
| Fiber | 4.5 g | 15% |
| Protein | 8.2 g | 17% |
| Tryptophan | 0.09 g | |
| Threonine | 0.24 g | |
| Isoleucine | 0.29 g | |
| Leucine | 0.57 g | |
| Lysine | 0.21 g | |
| Methionine | 0.09 g | |
| Cystine | 0.1 g | |
| Phenylalanine | 0.42 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.34 g | |
| Histidine | 0.2 g | |
| Fat | 17.9 g | |
| Monounsaturated | 8.6 g | |
| Polyunsaturated | 6.9 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 6.2 g | |
| Saturated | 1.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 86.2 mg | 9% |
| Copper | 0.42 mg | 47% |
| Iron | 2 mg | 11% |
| Magnesium | 84.8 mg | 27% |
| Manganese | 1.1 mg | 63% |
| Phosphorus | 165 mg | 24% |
| Potassium | 248 mg | 5% |
| Selenium | 6.7 µg | 12% |
| Sodium | 2.4 mg | |
| Zinc | 1.2 mg | 15% |
| Thiamin (vitamin B1) | 0.2 mg | 18% |
| Riboflavin (vitamin B2) | 0.38 mg | 35% |
| Niacin (vitamin B3) | 1.9 mg | 14% |
| Pantothenic acid (vitamin B5) | 0.25 mg | 5% |
| Pyridoxine (vitamin B6) | 0.09 mg | 7% |
| Folate (vitamin B9) | 46.8 µg | 12% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 16.7 mg | 4% |
| Vitamin A | 0.2 µg | 0% |
| Vitamin C | 1.5 mg | 2% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 6.5 mg | 44% |
| Vitamin K | 0.7 µg | 1% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.1 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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