October/November/December 2007

Health Wealthy and Wise to Choose Figs

Lentils make a wonderful warm, hearty dish that’s quick to prepare, yet provides the kind of taste and nutrition power for a cold winter meal. Herbed Lentils with Figs and Sausage provides 25 percent daily value for iron, 10 percent daily value for calcium, 22 percent calories from fat, and an astonishing 12 g of dietary fiber—almost half the recommendation in just one dish.

Lentils are cooked separately from the wine and tomatoes because the acid can inhibit the softening of the lentils during cooking. Imagine a hearty dish of legumes in less than 30 minutes—that’s the beauty of using lentils. Much quicker to cook than dried beans and still full of fiber and flavor, especially when paired with figs. Lean Italian chicken or turkey sausage, onions, carrots, rosemary garlic and tomatoes, and red wine—leave some for a glass with dinner, make a dish straight out of the Mediterranean. Serve in large bowls with crusty whole grain bread and a salad make with romaine lettuce, etc. A heart-healthy dish, rich with health promoting antioxidants, a feel good kind of winter meal. Finish off with homemade applesauce topped with cinnamon-spiced sliced figs soaked in hazelnut liqueur.

Dried figs, whether petite Mission figlets, or larger goldens and calimyrnas, all offer a wealth of nutritional value and taste. Interchangeable in most recipes, Missions have tinier seeds and a bit sweeter flavor, while golden figs are described as having a slightly nutty flavor, seeds that are a bit more developed but still very small and delicate, and a firmer, chewier skin. Golden figs are great for stuffing with cheese and nuts, whereas Mission figs are better for slicing and chopping in cookies and fruit tarts and cobblers. Both work very well in salad and entrees.

Herbed Lentils with Figs and Sausage

1 cup Blue Ribbon Orchard Choice or Sun Maid Figs

1 cup lentils, picked over and rinsed

3 cups water

Salt and freshly ground black pepper

1 bay leaf (optional)

4 teaspoons olive oil

1/2 to 1 pound lean Italian chicken or turkey sausage links (raw or precooked)

1 large onion, chopped

1 medium carrot, peeled and chopped

4 teaspoons finely chopped fresh rosemary (1 1/2 teaspoons dried)

1 to 2 cloves garlic, finely chopped or pressed

1 can (14 1/2-ounce) diced tomatoes, drained

3/4 cup dry red wine

Chopped Italian parsley

Remove stems from figs and slice in half; reserve. In large saucepan, combine lentils, water, 1 teaspoon salt and bay leaf. Cover and bring to a boil over high heat. Reduce heat and simmer 15 to 20 minutes or until lentils are tender but still hold their shape.  Drain lentils, remove and discard bay leaf and set aside. While lentils cook, heat 2 teaspoons olive oil in large skillet over low to medium heat. Add sausage and cook, turning occasionally, until browned (and cooked through if using raw sausage). Remove to cutting board, cool slightly and cut into slices; reserve. Add remaining 2 teaspoons oil to skillet along with onion, carrot, rosemary and garlic. Cook over low to medium heat, stirring occasionally, until onion is translucent, 8 to 10 minutes. Add figs, drained tomatoes and wine. Bring to a simmer and cook until most of liquid evaporates, stirring often, 3 to 5 minutes.  Add sliced sausage and lentils.  Cook and stir until hot, 2 to 3 minutes. Season to taste with additional salt and pepper, if desired.  Sprinkle with parsley. Serve warm. Makes 4 to 6 servings (about 8 cups).

Nutrients per serving (6): Calories 345 (22% calories from fat); Protein 16 g; Total Fat 8g (Saturated Fat 2 g; Trans Fat 0 g); Carbohydrate 47g; alcohol 3 g; Cholesterol  23 mg; Dietary Fiber 12 g; Sodium 576 mg.

Enjoy Holiday Eating--Healthfully

By Cherryl Bell, RD, MS

I love food and I love the holidays, but I don’t love the thought of gaining unwanted pounds during these festive times. Recently I read that some Americans gain as much as five pounds between November and January; however, the average is one or two pounds. One pound doesn’t sound too bad until all of a sudden, it's ten years later and you're ten pounds heavier. To enjoy the holidays and all the wonderful foods, try some of my strategies to avoid gaining those devilish pounds.

• Eat a small meal or a snack before you go to the party. Fruits and vegetables are always good to snack on before heading out the door.
• Eat slowly. It takes about 20 minutes for your stomach to know food is on the way and start to feel full.
• Have the party at your house and cook up tasty, healthy dishes to serve. And, make your guests happy by sending the leftovers home with them.
• Choose high fiber foods, like dried figs. Fiber gives you a feeling of fullness so you eat less. Just 4 Mission or 3 Calimyrna figs has 5 grams of fiber, that’s 20 percent of what most people need for the day.
• Watch the alcohol, it has on average 7 calories per gram and stimulates the urge to overeat.
• Go for the fruit and vegetable based dishes first. Skip the dip for the veggies. Fill up on these low calorie foods first, then check out the other items.
• Use a napkin or small plate instead of a dinner size plate.
• When chatting with friends, stand away from the buffet table.
• If you know you will be going out and really want to enjoy a little extra, do some calorie banking ahead of time. Eat lower calorie foods throughout the day, so you have more calories to spend on a few of your favorite party foods. Add some extra exercise too.
• Take smaller portions, but take the foods you enjoy.
• If you’re eating at a restaurant, share dessert with someone at your table. Ask the waiter to box up half your entrée before he brings it to the table.
• Include some physical activity every day—shopping comes to mind. Park your car in the last spot and walk.

Happy Holidays from all of us at Valley Fig Growers!

Holiday Recipe Picks

Thanksgiving, November 22

Figs are wonderful in stuffings and salads, but they’re a real crowd-pleaser in our recipe

suggestion for Thanksgiving, Chocolate Ganache Tart with Figs and Nuts.

An elegant dessert that’s one of the easiest and most elegant desserts we

have ever offered.

Christmas, December 25

Parties abound during the holidays and our appetizer, Bacon-Wrapped Figs with Maple Snakebite Glaze

and Goat Cheese Dip, will surely bring many requests for the recipe. If you prefer not to make the dip,

prepare the bacon and cut the figs as directed. Omit the pecans and dip. Stuff each fig with a small ball

of goat or blue cheese. Wrap with bacon,bake and glaze as directed.

Fall Figs Spotted In the News and On the Menu

• Cooking Light Magazine: September issue highlights dried figs in their column, Choice Ingredient. The column notes that 94 percent of the figs grown are dried, thus making them available all year round. Also highlighted is the excellent nutrition content and how good dried figs are in their mixed green, pear, blue cheese and fig salad recipe.
• Bon Appetit Magazine: September issue has a delicious recipe for Fig and Rum Squares submitted by one of their readers. The recipe also can be found at www.epicurious.com.
• Food & Wine Magazine: Front and center, figs are featured in Herb Crusted Pork Roast with Ginger-Fig Compote, www.foodandwine.com.
• Trendy Philadelphia restaurant, Tinto, features Higos Con Jamon, Serrano ham-wrapped figs, on their menu. Tinto ranks among the city’s most thrilling eating adventures. Chef Jose Garces takes his inspiration from the Basque region of Spain. Check out the gorgeous photo of dried Calimyrna figs on their menu page, www.tintorestaurant.com.
• Google recipe favorite mentions: Figs with Port and Toasted Almonds from the American Institute of Cancer Research, www.aicr.org
• Great recipe web site with fig recipes, MyRecipes.com. Recipes on this web site are from Cooking Light, Sunset, Health, Southern

Living, Coastal Living and Cottage Living magazines.