It’s hard to tell that it is Fall outside! The temperatures
have been totally erratic and at times it still feels like summer (just last
week we were swimming in the warm ocean water in Bridgehampton!). But, it’s not
still summer, and yes, the leaves really are starting to change color and the
temperatures are beginning to cool down. When I stop at the farmers markets
(both at the beach and around town here in the city), the fall crops are
plentiful with wonderful fruits and vegetables. I can’t help but want to cook
up some great breakfast breads, porridges made either from quinoa or oats, fall
veggie stews, crisp salads, and sweet apple crisps or pumpkin pie.
Some of the great fall veggies are: belgian endive,
broccoli, brussels sprouts, cabbage, cauliflower, pumpkin, spinach, beets and swiss
chard.
Some of the great fall fruits are: apples, pears,
pomegranates, clementines, cranberries, grapefruit, and figs.
It was just this year that I discovered the wonderful sweet,
subtle and crunch taste of fresh and dried figs. I had only tasted the classic
“fig newton” cookie and didn’t really think too much of it. Did you know that
although dried figs are available throughout the year, there is nothing like
the unique taste and texture of fresh figs. Figs are a good source of
potassium, a mineral that helps to control blood pressure. While so many people
consume a diet that is high in salt, and do not eat enough fruits and
vegetables, it has been shown that consuming potassium rich foods (ie:figs) can
lower blood pressure.
Figs are also a good source of dietary fiber. This has a
positive effect on weight management. Figs are also a good source of calcium.
There are so many different ways to eat figs. They can be
served as an appetizer wrapped in prosciutto and stuffed with goat cheese, as a
glaze with roasted turkey or pork, in a salad, or a delicious fig bran muffin.
Any way you eat it, it’s a wonderful healthy source of
vitamins and nutrients and a sweet fall treat!
Roasted Figs with Baby Greens and Honey VinaigretteYou will need:
Small fresh black mission figs, stemmed
Extra virgin olive oil
Kosher salt and black pepper
3 tbsp orange blossom honey
1 tbsp warm water
½ lemon, juiced
baby mixed greens
handful of fresh herbs (parsley, basil, and chives all
freshly chopped)
Gorgonzola cheese, cut in big chunks
Preheat oven to 400 degrees F
Cut a small x in the top of the fig and squeeze it gently to
crown it slightly. Put the figs on a baking sheet pan, drizzle with olive oil
and sprinkle with salt and pepper. Bake until the figs are soft and
caramelized, about 15 minutes.
Put the mixed greens and herbs in a bowl, drizzle with a
little olive oil and toss gently.
In a small bowl, combine the honey, warm water and lemon
juice and whisk to combine.
To serve, divide the greens, mound the chunks of cheese on
the side of each plate and place some figs on the center of the salad. Drizzle
the whole plate with the warm honey vinaigrette.
For more healthy ideas contact me at rachel@livehealthynyc.com
