August 26th, 2019

Our fig trees are exploding this year. More fruit than all of us including Coco, who is climbing the tree to get them, can eat!

Dr. M

Figs anyone?

Ripe, luscious, soft and yielding, it's the fall and fig time!!! This temping small fruit full of tiny seeds that give a unique taste, smell and texture make it one of the most sought after fruits this time of year.

For domestic figs grown in the US, the first season (Breba) is during the first few weeks of June, and start of the second season (new wood) typically runs from late August to October. The most common fig varieties are Black Mission, followed by Brown Turkey and the Green Kadota. Locally grown in North Carolina and tasting wonderful, it's time to hit your local farmers market and grab as many as you possibly can. Eat them fresh, make a dessert, make fig marmalade or like I have done, match them with piquant, bitter or salty pairings, turning them into a savory snack or lunch. Easy and quick to make, it only takes minutes to put together for the whole family to surely enjoy.

The American Diabetic Association recommends that you should eat between 25 and 50gms of fiber a day. The National Academy of Sciences' recommendation is 21 to 38gms, depending on age and sex. The average American eats only a paltry 11gms. Research from Harvard University has shown men who eat about 29gms of fiber a day had a 40% reduction in heart attacks compared to men eating less fiber. High fiber has also been associated with better weight control and better blood sugar control if you're a diabetic. Six figs will give you only 125 calories and around 5gms of fiber along with a fabulous 473mgs of potassium. Studies have shown that people with high blood pressure who had a daily serving of potassium rich foods like figs decreased their risk of stroke by 40 percent.

Banana & Fig Toast
Serves 4

4 slices whole wheat bread, toasted
4 tablespoons almond butter
2 bananas, peeled and sliced
2 fresh figs, sliced
1 tablespoon toasted almonds

How To Make:
Spread the almond butter onto the warm toast, scatter over the bananas and figs, top with toasted almonds and serve.

Goat, Fig, Honey & Balsamic Toast
Serves 4

4 slices whole wheat bread, toasted
½ cup goat cheese
2 fresh figs, sliced
1 tablespoon local organic honey
1 tablespoon balsamic vinegar

How To Make:
Spread the goat cheese onto the warm toast, scatter over the figs. Drizzle with honey and balsamic vinegar, serve.

Yogurt, Ham, Fig, Arugula & Olive Oil Toast
Serves 4

4 slices whole wheat bread, toasted
½ cup Greek yogurt
4 slices Parma ham
2 fresh figs, sliced
1 cup arugula
1 tablespoon extra-virgin olive oil
Sprinkle of sea salt

How To Make:
Spread the yogurt onto the warm toast, place a slice of Parma ham, scatter over the figs, top with arugula. Drizzle olive oil and a light sprinkle of sea salt, serve.

 

Enjoy,
Chef Mark .

Copyright © 2018, 2019 Mark Allison