Showing posts with label fresh. Show all posts
Showing posts with label fresh. Show all posts
Sunday, March 8, 2015
Fresh Figs with Raw Almond Butter and Coconut
Dried Figs Cant Compare
Growing up in an Italian American home, I was often presented with dried figs for dessert. I couldnt imagine why anyone would eat these things. They were difficult to chew and the hard seeds made them unpalatable. I swore that I would never make my children suffer through a dessert like this.
As a young adult, I went to visit my friend Isabella who lives in Rome. After dinner, she served a bowl of beautiful, fresh figs. It took some convincing, but I tried one and immediately fell in love. I could hardly believe that this was the same fruit that I so disliked in its dehydrated form. It instantly became by favorite fruit but unfortunately I realized that they were not that easy to find.
Since figs are extremely perishable, the ones in the store are pretty expensive and dont always look fresh. To avoid this problem, I began planting my own fig trees where possible. I encourage you, if you live in a warm climate, to plant a fig tree. Ive had luck growing them in Texas and California. Figs grow easily and come in many varieties. My favorite is the Kadota fig which has a green skin and usually produces late in the summer and early fall. Since my husband and I just moved to a new home, one of the first things we did was plant a "Janice" fig, which is a seedless Kadota. I anxiously await the first harvest. Calimyrna figs are also light skinned. Dark skinned figs include black mission and brown turkey figs.
Figs and Almonds, a Wonderful Pair
Todays simple dessert combines the distinct flavors and health benefits of fresh figs and raw almonds. Figs are a good source of dietary fiber. Many people fail to meet the minimum daily requirement of 25+ grams of fiber, vital in the prevention of heart disease, cancer, diabetes, diverticular disease and other health issues. Ive often thought that if a person could do one thing to improve their health, they should eat lots of fiber from fresh foods and whole grains (not just high fiber cereals). Figs are also a good source of potassium and manganese. Potassium helps regulate water and acid-base balance and is important in regulating blood pressure. Manganese is important in the metabolism of carbohydrates and amino acids. It supports bone health, blood sugar balance and energy production. Almonds are also a very good source of manganese as well as vitamin E. Vitamin E is an important antioxidant and difficult to get from a raw food vegan diet. Its also a good source of protein and magnesium. Magnesium is key for the proper functioning of muscles and nerves. It also supports energy production.
If you have a fig tree or are lucky enough to have a neighbor with one, you can make a tray of these and serve them at a party. They make wonderful "finger food".
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Fresh Figs with Raw Almond Butter and Coconut [serves 4]
4 large fresh figs, split in half vertically
4 teaspoons raw almond butter
4 teaspoons raw, unsweetened, shredded coconut
Spread almond butter on top of each fig half. Sprinkle shredded coconut over the almond butter. Arrange on a plate and serve.
Per serving: 86.6 calories, 3.6 g fat, .8 g saturated fat, .4 g cholesterol, .7 g protein, 13.3 g carbohydrates and 2.5 g of fiber.
Thursday, March 5, 2015
Garden Fresh Green Beans with Garlic Lemon and Dill
Bush beans are prolific and do not require a trellis.
Fresh dill is easy to grow.
I planted bush beans this year instead of pole beans and Im really surprised just how many beautiful, large beans come from each little plant. So many, in fact, that I really need to come up with some clever ways to prepare them. Ive never really liked to can beans since canning makes them lose their snap and frozen beans just dont compare to fresh. So I guess well have to eat them all!
Heres my favorite way to prepare green beans. Its quick and easy and a perfect dish for entertaining since it can be served at room temperature. This dish can be made an hour or so before a meal and you dont have to worry about warming it. Im lucky to have almost all of these ingredients from my garden - beans, dill, garlic and lemons.
Green beans are great in any weight loss program. They are low in calories, high in fiber and are a very good source of vitamin A (through its content of beta-carotene), C, K, folate, iron, potassium and manganese. Green beans are also a good source of protein, the B vitamins Thiamine (B1), Riboflavin (B2) and Niacin (B3) as well as important minerals like calcium, magnesium, phosphorus and copper. With its vitamin and mineral content, especially that of calcium and iron, its an important vegetable for vegans and vegetarians. It is even a good vegetarian source of omega 3 fatty acids.
As a vegan or vegetarian main dish, serve over brown rice. These green beans also make a great ingredient when building a vegetarian antipasto (see my June 22, 2009 post). They make a great side dish, especially when paired with omega 3 rich grilled salmon.
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Fresh Green Beans with Garlic, Lemon and Dill [serves 6]
4 cups whole green beans
1 tablespoon extra virgin olive oil
1/2 teaspoon Himalayan or sea salt (more or less to taste)
1/8 teaspoon dried or 1/4 teaspoon fresh dill (more or less to taste)
1/2 to 1 teaspoon minced fresh garlic
1 1/2 tablespoons lemon juice
2 teaspoons lemon zest
Freshly ground black pepper
Steam green beans until fork tender (do not over cook). Mix together olive oil, salt, dill, garlic, lemon juice and lemon zest. Pour over cooked green beans and gently toss. Top with freshly ground black pepper to taste.
Per serving: 43.5 calories, 2.3 g fat, .3 g saturated fat, 0 g cholesterol, 1.3 g protein, 5.7 g carbohydrates, 2.7 g fiber, 44 mg omega 3 and 236 g of omega 6 fatty acids.
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