Figs
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. The unique satiny texture and seeds of figs provide a satisfying mouth feel and crunch.
Nutrition
- Figs are fat-free, sodium-free and, like other plant foods, cholesterol-free.
- One serving of figs is 40 grams, about 1/4 cup, or about 3 Calimyrna figs or about 4 to 5 Mission figs.
- 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.
- Figs are high in fiber, providing 20-percent of the Daily Value --- more dietary fiber per serving than any other common dried or fresh fruit.
- Of the approximately five grams of fiber per serving of figs, four grams are insoluble and one gram is water-soluble.
- Figs have the highest overall mineral content of all common fruits. A 40 gram (1/4 cup) serving provides 244mg of potassium, 53mg of calcium and 1.2mg of iron.
See also: The 29 Healthiest Foods on the Planet
Recipe: Fig Banana Smoothie
1 cup chopped figs (stems removed)
1 cup 1-inch banana slices
1 cup plain lowfat yogurt
3 cups crushed ice
1 tablespoon honey
Mint leaf or berry for garnish
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.
Nutritional information per serving: Calories 230; Protein 5g; Carbohydrate 50g, Fat 1g; Dietary fiber 7g, Sodium 50 mg; Calories from fat 5 percent.
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See also:
Stuffed Figs Diet Candy Recipe
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