FigsFabulously Fiberous
A Fabulous Fiber Find
Healing Power... Can Help:
Lower high blood pressure.
Relieve constipation.
Control cholesterol.
Prevent colon cancer.
Best known in North America for its role in the ever-popular Fig-Newton, this super fruit is perhaps the most significant fruit in history. The Assyrians used them as sweeteners as far back as 3000 B.C. They were also Cleopatra's favorite fruit. And some historians believe that this super fruit, not an apple, was the forbidden fruit of the Garden of Eden, a debate that may not be resolved any time soon, although certainly fig leaves were a convenient fashion accessory of the tIme. Today, we know that it's a fabulous source of fiber and a significant source of
potassium.
Plus, figs can add some hard-to-come-by
vitamin B-6.
The average American gets only about 11 to 12 grams of dietary fiber a day, far short of the 25 to 30 grams recommended by the American Dietetic Association. The Daily Value (DV) is 25 grams. Fiber is so good for so many things.
Because fiber builds heavier stools, it helps you eliminate waste more quickly and efficiently, which studies show helps prevent constipation and colon cancer. Getting more fiber in your diet also helps lower cholesterol and thus the risk of heart disease. And, you guessed it, these super fruits are an excellent source of fiber. Three, dried or fresh, provide about 5 grams of fiber, 20 percent of the DV. 
That 5 grams can go a long way. A Harvard University study of 43,757 men ages 40 to 75 found that those who got the most fiber had about half the risk of having heart attacks as those who got the least. Plus, men who added just 10 grams of fiber a day to their diets dropped their risks of heart disease by almost 30 percent. Figs are particularly good for people who are overweight, which is another risk for heart disease. Because they're so high in fiber, they stay in the stomach longer, helping people eat less. And they're very sweet, so they satisfy those sweet cravings.
Help for High Blood Pressure
This super fruit is a good source of potassium, a mineral that's crucial for controlling blood pressure. Studies have shown that people who eat plenty of potassium-rich foods not only tend to have lower blood pressures but also have less risk of related conditions like stroke. Potassium helps pull down high blood pressure in a number of ways. For one thing, it helps prevent dangerous low-density lipoprotein cholesterol from building up on artery walls. Plus, it helps remove excess sodium from inside cells, keeping the body's fluid levels in balance and blood pressure in check. Three fresh figs contain 348 milligrams of potassium, 10 percent of the DY. And the dried variety are even better, with just three providing 399 milligrams, 11 percent of the DV.
While most of us get plenty of vitamin-B6, us older people don't absorb it as efficiently as we once did. And since taking certain medications can also interfere with getting enough, getting extra amounts can be essential. Three fresh fruits contain 0.18 milligram of B6, 9 percent of the DV Getting the Most Explore the sweetness.
One reason that people over here don't eat a lot of these super fruits, is that they're not sure what to do with them. We've found that an easy way to get more of this fiber-rich food in your diet is to add it to foods that need a touch of sweetness, like cereals, cakes, or oatmeal. You can also mash 'em up and add them to foods such as mashed potatoes. In the Kitchen
If your only experience with these super fruits comes from eating the Newtons, dealing with the whole fruit, which is squat, bulbous, and thoroughly wrinkled, can be a tad confusing. But in reality, both fresh and dried, are very easy to work with. Here's how
Shop for texture.
Whether fresh or dried, they should be firm but still yield slightly to your touch. And if dried ones are rock hard, don't buy 'em. If fresh seem mushy, they're probably too old, and you should pass on them as well. Conversely, hard, fresh figs, aren't ripe enough and won't deliver full flavor. So, Eat em up.
Fresh figs go bad very quickly, usually within a week after leaving the tree. So don't buy more than you plan to eat within a few days. They'll stay fresh for about three days when stored in the refrigerator. Dried figs, by contrast, will keep for months when stored in the refrigerator in an airtight bag. Control the stickiness.
Because these super fruits are extremely sticky, they can be tough to cut. Here's a tip. Chilling them for an hour before cutting will help prevent them from sticking to the knife. Or run the blade under hot water when it starts getting sticky. Figs Stuffed with Orange-Anise Cream
Ingredients; 16 dried super fruits 4 oz. nonfat cream cheese, at room temperature 1 Tbs. fresh orange juice 2 tsp. grated orange rind 1-1/2 tsp. honey 1/2 tsp. aniseed, crushed Preparation; Trim and discard the stems from the figs. Cut down through the stem ends vertically and horizontally to make an X. Gently push each fruit open. Place them on a platter, cut side up. In a medium bowl, combine the cream cheese, orange juice, orange rind, honey, and aniseed. With electric beaters or a wooden spoon, beat until creamy. Spoon a dollop of the mixture into the center of each fruit. Serve immediately or cover with plastic wrap and refrigerate for up to 2 hours. Makes 4 servings PER SERVING: calories 228 total fat 0.9 g. saturated fat 0.2 g. cholesterol 2 mg. sodium 146 mg. dietary fiber 7 g.
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