Fruit of the Month: Figs
Using Dried Figs As a Replacement For Fat in Your Recipes
Dried figs are excellent replacement for fat in baked goods. Just remember
when using dried figs to replace shortening or oil in baking do not overmix or
overbake. Use only half of the normal amount of shortening, margarine, butter
or oil, in a recipe when using dried puree. For instance, if 1 cup of margarine
is called for, use only 1/2 cup. Then use 1/2 of the fig puree. Here's a simple
fig puree recipe to include in your baking recipes.
Fig Puree Makes about 1 1/2 cups
2 cups dried figs
3/4 cup water
2 tsp vanilla
Puree figs, water and vanilla in blender or food processor. Use as
Nutritional analysis per serving: Calories 178, Protein 2g, Fat 1g, Calories
From Fat 4%, Cholesterol 0mg, Carbohydrates 44g, Fiber 9g, Sodium 9mg
Make Figs Part of Your 5 A Day Plan
- Take some figs in a plastic bag to the office, to school, to the game or
park, for a quick snack. They are easy to eat and satisfies a sweet tooth.
- Keep a container of figs in a desk drawer at work, to get rid of late
afternoon munchies, or to include during your coffee break.
- Slice a few figs and add to your tossed green salads. They add sweetness
and texture, as well as fiber.
- Serve mashed or cubed winter squash or sweet potatoes with some chopped
figs. The figs are rich on their own, so skip the butter or margarine.
- Use fig puree as a fat substitute in recipes
Thai Chicken Salad with Figs
Makes 6 servings
Each serving equals two 5 A Day servings
Source: California Fig Advisory Board
6 Tbsps fresh lime juice
1/4 cup honey
3 tsp light soy sauce
1/4 tsp red pepper flakes, crushed
2 tsp fresh gingerroot, very finely minced
2 cups shredded, cooked chicken
1 cup fresh figs, stems removed, and cut lengthwise into eighths
2 green onions, thinly sliced
1/4 cup chopped fresh mint
1/2 (2 cups) small cantaloupe; seeded, pared and cut in julienne strips
1 (11/2 cups) sweet, red pepper; ribs and seeds removed, cut in julienne
1 (2 cups) small cucumber; peeled, seeded, and cut in julienne strips
Assorted mixed salad greens.
Mint sprigs for garnish
Combine lime juice, honey, soy sauce, pepper flakes and gingerroot in medium
bowl; mix well. Add chicken, figs, onions and mint; toss to coat evenly. Cover
and refrigerate for one hour. Stir occasionally.
When ready to serve, combine cantaloupe, pepper strips and cucumber with
marinated chicken and toss gently but thoroughly. Line serving bowl or salad
plates with greens and arrange mixture in center. Garnish with mint sprigs if