Discover how to make Ftira, a classic Maltese bread that's perfect for any occasion. This traditional recipe features a crispy, golden crust and a delicious topping of fresh tomatoes, olives, and tuna. Ideal for serving as a hearty snack or a flavorful appetizer. Learn step-by-step how to bake this beloved Maltese treat in your own kitchen.

Ingredients:

- 500g (4 cups) all-purpose flour

- 1 packet (7g) active dry yeast

- 1 tsp salt

- 2 tbsp olive oil

- 300ml (1¼ cups) warm water

- 2-3 ripe tomatoes, sliced

- 1 can (185g) tuna, drained

- 1 cup black olives, pitted and sliced

- 1 tsp dried oregano

- 1 tsp dried basil

- Fresh basil leaves for garnish (optional)

Instructions:

Prepare the Dough:

  - In a large bowl, mix the flour, salt, and yeast. Make a well in the center and add the olive oil and warm water.

  - Stir until a dough forms, then knead on a floured surface for about 10 minutes until smooth and elastic.

  - Place the dough in a lightly oiled bowl, cover with a clean cloth, and let it rise in a warm place for about 1 hour, or until doubled in size.

Shape and Preheat:

  - Preheat your oven to 220°C (425°F).

  - Punch down the risen dough and transfer it to a floured surface. Roll out the dough into a round or oval shape about 1 cm (½ inch) thick.

  - Transfer the shaped dough onto a baking sheet lined with parchment paper.

Add Toppings:

  - Arrange the tomato slices evenly over the dough.

  - Scatter the tuna and olives on top.

  - Sprinkle with dried oregano and basil.

Bake:

  - Bake in the preheated oven for 20-25 minutes, or until the bread is golden brown and the toppings are cooked.

Serve:

  - Let the Ftira cool slightly before slicing. Garnish with fresh basil leaves if desired. Serve warm or at room temperature.

Enjoy your homemade Ftira, a delicious slice of Maltese tradition!

Nutritional Values:

All-Purpose Flour (500g):

  - Calories: 1,800 kcal

  - Carbohydrates: 400g

  - Protein: 20g

  - Fat: 5g

  - Fiber: 12g

Benefits:

  - Provides a good source of carbohydrates for energy.

  - Contains some protein and fiber, aiding in digestion and maintaining energy levels.

Active Dry Yeast (7g):

  - Calories: 21 kcal

  - Carbohydrates: 3g

  - Protein: 2g

  - Fat: 0g

Benefits:

  - Helps in leavening the bread, making it rise.

  - Provides B-vitamins, including B1 (thiamine) and B2 (riboflavin), which support energy metabolism.

Olive Oil (2 tbsp):

  - Calories: 240 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 27g (mostly monounsaturated fats)

Benefits:

  - Rich in monounsaturated fats, which are heart-healthy and reduce inflammation.

  - Contains antioxidants like vitamin E, which may protect cells from damage.

Tomatoes (2-3 ripe):

  - Calories: 60 kcal

  - Carbohydrates: 14g

  - Protein: 3g

  - Fat: 0g

  - Fiber: 4g

Benefits:

  - High in vitamins A and C, supporting immune and skin health.

  - Rich in lycopene, an antioxidant that may lower the risk of certain cancers.

Tuna (185g):

  - Calories: 200 kcal

  - Carbohydrates: 0g

  - Protein: 40g

  - Fat: 1g

Benefits:

  - Excellent source of lean protein, important for muscle repair and growth.

  - Contains omega-3 fatty acids, which support heart health and brain function.

Black Olives (1 cup):

  - Calories: 150 kcal

  - Carbohydrates: 8g

  - Protein: 1g

  - Fat: 14g (mostly monounsaturated fats)

Benefits:

  - Rich in monounsaturated fats, beneficial for heart health.

  - Contains antioxidants and vitamin E, supporting overall health and reducing inflammation.

Dried Oregano (1 tsp):

  - Calories: 3 kcal

  - Carbohydrates: 1g

  - Protein: 0g

  - Fat: 0g

Benefits:

  - Provides antioxidants and essential oils with potential antibacterial and anti-inflammatory properties.

  - Adds flavor with minimal calories.

Dried Basil (1 tsp):

  - Calories: 2 kcal

  - Carbohydrates: 0.5g

  - Protein: ~0g

  - Fat: ~0g

Benefits:

  - Offers antioxidants and essential oils that may aid digestion and provide anti-inflammatory benefits.

  - Adds flavor and aroma to dishes.

Fresh Basil Leaves (optional):

  - Calories: 5 kcal (for a few leaves)

  - Carbohydrates: 1g

  - Protein:0g

  - Fat: 0g

Benefits:

  - Rich in vitamins A and K, supporting vision and bone health.

  - Contains antioxidants and essential oils with potential anti-inflammatory properties.

These ingredients together create a nutritious and flavorful bread that offers a variety of health benefits, including antioxidants, vitamins, heart-healthy fats, and protein.