Figs contain more antioxidants and polyphenols than cherries, grapes, or strawberries and more fiber and minerals than most other fruits and vegetables. A 1/4 cup serving (5 or 6 small dried figs) packs 244 mg of potassium, 50 mg of calcium, 1.2 mg of iron, 5 g of fiber, and only 108 calories. There exist at least a dozen varieties of figs. Dipping the figs in fennel seeds sweetens the breath and is thought to aid digestion. Nuts add texture and richness.
SERVES 4
- 1 cup dried figs, halved (preferably Black Mission figs)
- 2 tablespoons whole fennel seeds
- 1/4 cup lightly toasted almonds or cashews
1. Slice each fig in half across the length.
2. Scatter the fennel seeds on a small plate. Dip each fig half into the seeds and arrange them on a second plate.
3. If desired, press 1 or 2 toasted almonds or cashews into each fig half or add one as you eat the fruits.
4. Cover and refrigerate leftovers in hot weather.
One serving: 169 calories, 3 g protein, 29 g carbs, 5 g fat, 6 g fiber, 92 mg calcium, 0 mg sodium
Don Matesz has been an avid proponent of alternative medicine and nutrition for more than twenty years. More than two dozen of his articles have appeared in health and fitness magazines. He may be reached at matesz@earthlink.net.
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