Figs add a touch of the Mediterranean; exotic, flavorful and full of fiber, figs add a nutritious boost to any meal - includes related information and recipes

Better Nutrition (1989-90), March, 1990 by Nancy Saltmarsh

Figs Add A Touch of the Mediterranean

Exotic, flavorful and full of fiber figs add a nutritious boost to any meal.

Native to Western Asia and the Mediterranean, figs are one of the most ancient fruits. The fig was well known and highly regarded by the Egyptians and Greeks valued figs so much that Solon, the ruler of Attica (639-559 B.C.) issued a decree against their export, reserving their use solely for the Greeks.

"Figs are restorative. The best food that can be taken by those who are brought low by long sickness and are on the way to recovery. They increase the strength of young people, preserve the elderly in better health and make them look younger with fewer wrinkles," wrote Pliny, a Roman historian (62-113 A.D.).

Of the common fruits, figs have the highest sugar content. Dried, a fig is about 50 percent sugar. It has a notable amount of protein and abundant calcium, magnesium phosphorus and potassium. For more nutritional information, see the accompanying chart.

Figs are a good source of the indigestible food fiber lignin. Cells whose walls are highly lignified retain water and since they are impossible to digest, help bulk up the stool. Figs also contain ficin, a protein-breaking enzyme similar to papain in papayas and bromelin in fresh pineapple. Ficin also has some laxative effects. Together lignin and ficin make figs an efficient laxative food.

When buying figs look for plump soft fresh figs with skin that is green, brown or purple, depending on the variety. As figs ripen, the pectin in their cell walls dissolves and the figs grow softer to the touch. Choose dried figs in tightly sealed airtight packages. Avoid fresh figs that smell sour. The odor indicates that the sugars in the fig have fermented and the fruit is spoiled.

Refrigerate fresh figs. Dried figs can be stored in the refrigerator or at room temperature; either way, wrap them tightly in an air- and moisture-proof container. Dried figs may keep for several months.

Wash fresh figs under cool water; use dried figs right out of the package. If you want to slice the dried figs, chill them first in the refrigerator or freezer. Cold figs are easier to slice.

Stuffed Fig Balsamic Salad

1   head butter lettuce, torn
1   bunch watercress, cut into

sprigs 1/2 cup sliced green onions

1 cup walnuts

16 mission figs 1/4 lb Gorgonzola cheese 1/2 cup Balsamic vinegar

Toss together lettuce, watercress sprigs, green onions and walnuts. Divide onto four salad plates and set aside. Cut stems off figs. Using a small knife, carefully rotate to make an opening in the stem end of each fig. Then form a pocket in the opening with your forefinger. Cut cheese into chunks and stuff into fig pockets. Place cheese-stuffed figs in baking dish. Bake at 350 [degrees] for 10 minutes or until cheese starts to melt. Arrange greens on salad plates, four figs per serving. Drizzle with Balsamic vinegar. Makes 4 servings.

Fruited California Chicken Scallops

2   Tbsp salt-free butter
2   cloves garlic, minced
4   halves chicken breasts,

skinned, boned and cut

into chunks 1/2 lb mushrooms, halved

1 tsp dried tarragon

1/2 tsp salt substitute

1   cup low-fat milk
2   Tbsp whole-wheat flour
2   Tbsp Dijon mustard
1   cup figs

1/3 cup slivered green onions

Melt butter in a 10-inch skillet. Stir in garlic. Add chicken, mushrooms, tarragon and salt substitute. Cook until golden, about 5 minutes. Combine milk, flour and mustard. Stir into skillet along with figs. Cook until thickened, about 2 minutes. Sprinkle with green onions. Makes 4 servings.

Peanut Butter Fig Surprises

1 8-oz package dried figs

1 1/2 cups whole-wheat flour

1/2 cup firmly packed brown

sugar

1/2   cup wheat germ
1     tsp baking soda
1/2   tsp salt substitute
1/2   cup butter or margarine,

softened

1/2 cup chunk-style peanut

butter

1     egg
2     Tbsp water

Snip stems from figs. Cut into quarters. Set aside. Combine remaining ingredients in a large bowl. Mix on low speed until dough forms. Chill until firm. Divide dough into pieces equal to the number of fig pieces. Press fig pieces slightly down into dough, forming cookie into boat shape. Place on ungreased baking sheet. Bake at 375 [degrees] for 8 to 10 minutes. Cool on wire racks. Makes about 4 dozen cookies.

Spiced Compote

1 1/3 cups dried figs

1     cinnamon stick
5     whole cloves
1     bay leaf
2     strips orange peel
1     Tbsp honey
1/2   cup water
2     medium bananas, sliced

1 1/2 tsp lemon juice

2 medium oranges, peeled and

sliced

Cut off stems from figs. In a small saucepan, combine figs with the next 6 ingredients. Bring to a boil, cover and simmer for 10 minutes. Chill. Before serving, remove cinnamon stick, cloves, bay leaf and peel. Sprinkle bananas with lemon juice. Combine gently with oranges and fig mixture. Makes 6 servings.