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I look forward to July every year since being on the BTD diet because it’s the only month that fresh figs are available to eat (here in Canada). You can get dried figs from now till end of November but fresh are available for about 6 weeks. Most of the figs we get fresh come from California. The dried ones usually from Greece and Turkey…I prefer the Greek to the Turkish kind. The fig has beneficial status with O, A and AB and neutral for B…in other words, it’s a BTD superstar. Here are some fig facts and ways to eat them (thanks to www.californiafigs.com):
FIG NUTRITION FACTS
1. Figs can be part of almost any special diet, be it low fat, low sodium, high fiber, weight loss, diabetic or even the Mediterranean. They satisfy a sweet tooth without adding any fat. Their unique satiny texture and seeds provide a satisfying mouth feel and crunch.
2. Figs are fat-free, sodium-free and, like other plant foods, cholesterol-free.
3. One serving of figs is 40 grams, about 1/4 cup, or about 3 Calimyrna figs or about 4 to 5 Mission figs.
4. A small serving of about 1 1/2 dried figs equals one fruit exchange, or 15 grams of carbohydrate, provided in the form of glucose and fructose.
5. Figs are high in fiber, providing 20% of the Daily Value --- more dietary fiber per serving than any other common dried or fresh fruit.
6. Of the approximately five grams of fiber per serving of California figs, four grams are insoluble and one gram is water-soluble.
7. Figs have the highest overall mineral content of all common fruits. A 40 gram (1/4 cup) serving provides 244 mg of potassium (7% of the DV), 53 mg of calcium (6% of the DV) and 1.2 mg of iron (6% of the DV).
8. California figs fit into 5 A Day -- the 40 gram serving is an easy way to add a serving of fruit to reach the daily recommendation of five fruits and vegetables.
Research performed by the University of Scranton has determined that dried figs have a phenol makeup ranging from 4 to 50 times higher than other fruits. To put this data in perspective, 100 grams of processed California figs provide more polyphenols than the total daily per capita consumption of polyphenols from 21 commonly consumed vegetables (218 mg/day) or 12 fruits (155 mg/day), and for 10 beverages (1092 mg/day).
Research performed by Rutgers University in New Jersey has also determined that dried figs contain Omega-3 and Omega-6 essential fatty acids, as well as a number of phytosterols. Phytosterols are credited with decreasing natural cholesterol synthesis in the body, thus lowering overall cholesterol counts
Quick and Easy Ways To Add Fiber With California Figs
1. Tuck a few California figs into a plastic bag to tote to the office, to school, to the game or park, for a quick snack. Easy to eat and satisfying to a sweet tooth.
2. Keep a container of figs in a desk drawer at work, to satisfy late afternoon munchies, or to nibble at coffee break time.
3. Slice a few California figs to add to tossed green salads. They add delightful sweetness and texture, as well as fiber.
4. Sweeten up mashed or cubed winter squash or sweet potatoes with some chopped California figs. The figs add a richness of their own, so you can skip the butter or margarine. (0, B, A
5. Blend low-fat cream, ricotta or cottage cheese with some California figs to create a great spread for toast or bagels, or as a dip for sliced fresh fruit. (A, B, A
6. Chop some California figs to scatter over instant or regular oatmeal or any cold spelt cereal. Skip the sugar and enjoy the Figgie flavor and crunch.
FIG BANANA SMOOTHIE (Beneficial for B only)
Preparation time: 15 minutes
1 cup chopped California figs (stems removed)
1 cup 1-inch banana slices
1 cup plain lowfat yogurt
3 cups crushed ice
1 Tbls. icehoney
Place all ingredients except garnish in a blender (not a food processor), and blend until smooth - approximately 2-3 minutes. Strain liquid and pour into tall, chilled glasses. Add garnish. Serve immediately. Makes 4 servings.
If you’re looking for more recipe ideas (you might need to alter ingredients according to blood type), check out the following web site…http://www.californiafigs.com/recipes/index.html.
All I can say is that when I eat figs, it makes me break out in song
Fiiiiiigaro…figaro, figaro…. fiiigaro
(Mozart must surely be turning in his grave)