Now that we know benefits of some of the vitamins and minerals in the foods we eat, let's take a look at some more ingredients and why we should include them in our diet. There is nothing better than fresh produce, so let's look at a fruit we don't see as often: Figs!
- One small, fresh, fig is just 30 calories and contains 3% of the Daily Value of Copper and Vitamin B6 while it contains 2% of the Daily Value of Vitamin K, Thiamine, Riboflavin, Potassium, and Magnesium
- Figs promote digestive health and are often used as a natural treatment to constipation
- Figs can improve vascular and heart health
- Often times, people with type 1 diabetes have found that fig leaf tea with breakfast decreases their insulin need
Recipes:
Fig Bars (bettycrocker.com)
Crust
- 1/2 cup Butter or Margarine, softened
- 1/4 cup granulated Sugar
- 1/4 teaspoon Vanilla
- 1 cup All-Purpose Flour
Filling
- 1/4 cup granulated Sugar
- 1 cup Boiling Water
- 1 bag (9 ounces) dried Mission Figs, chopped
Topping
- 1/4 cup All-Purpose Flour
- 1/4 cup Packed Brown Sugar
- 3 tablespoons Cold Butter
- 1/4 cup Quick-Cooking Oats
- 1/4 cup Chopped Walnuts
Heat oven to 350°F. Spray 9-inch square pan with cooking spray. In small bowl, beat 1/2 cup butter, 1/4 cup granulated sugar and the vanilla with electric mixer on medium speed until well blended. On low speed, beat in 1 cup flour until soft dough forms. Press dough in bottom of pan. Bake 10 to 15 minutes or until center is set.
Meanwhile, in 2-quart saucepan, cook filling ingredients over medium-high heat 5 to 10 minutes, stirring frequently, until figs are tender and most of liquid is absorbed. Spread over crust.
In small bowl, mix 1/4 cup flour, the brown sugar and 3 tablespoons butter, using pastry blender or fork, until crumbly. Stir in oats and walnuts. Sprinkle over filling.
Bake 15 to 20 minutes longer or until edges are bubbly and topping is light golden brown. Cool completely, about 1 hour. For bars, cut into 4 rows by 4 rows.
Simple Oven Roasted Figs (giverecipe.com)
- 5 Fresh Figs
- 1 tablespoon Brown Sugar
- 1/2 teaspoon Cinnamon
- A handful of Rosemary Sprigs
- 1 1/2 tablespoon Honey
- Preheat oven to 350F (180C).
- Slice the figs as you desire and place in a baking dish.
- Sprinkle brown sugar and cinnamon on fig slices.
- Toss rosemary springs over them.
- Roast for 40 minutes and remove from oven.
- Cool for 10-15 minutes and serve with honey.
Fig and Caramelized Onion Flatbread (littlebroken.com)
- 3 Medium Sweet Onions
- 4 tablespoon Butter
- 2 store-bought Flatbreads
- 2 tablespoons Crumbled Feta Cheese
- 2 cups lightly packed fresh Arugula
- 3-4 large Fresh Figs
- Olive Oil
- Salt
- Melt butter over medium-low heat in a large heavy-bottom skillet, such as cast-iron or stainless steel. A 12-inch or a 14-inch skillet works the best.
- Add onions to the pan and stir to coat with butter. Cook the onions, stirring every 5-10 minutes. If the onions begin to burn, lower the heat. Around 10 minutes the onions will start to soften and turn translucent. Around 30 minutes the onions will begin to turn light brown in color. Around 50-60 minutes the onions will be dark golden and smell very caramelized. In the last 15 minutes of cooking, season the onions with salt to taste. Remove the onions from the heat and set them aside.
- Preheat the oven to 425 degrees F. Line a baking sheet with parchment paper.
- Divide the caramelized onions evenly between two flatbreads and sprinkle each flatbread with 1 tablespoon of feta cheese. Bake for 8-10 minutes or until lightly golden crisp. Remove and cool slightly.
- Toss the arugula with little olive oil and salt to taste. Top each flatbread with equal amounts of arugula, sliced figs, and more feta cheese. Slice and enjoy!
