Nutri News September 2022

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19 Buying fruits can come with some pressures such as is the fruit ripe enough, is it going to be spoiled on the inside, and trying not to get the ones where the outside is mushy. Here are some tips to use when buying figs to hopefully eliminate some of the pressure. The first tip is to find the fruit that is soft to the touch but not too mushy and this can indicate the level of ripeness and flavor. If the fruit is too hard then the ripening process will not continue.2 It is also important to pay attention to the type of fig because each type will vary in color as the fruit ripens. Using your other senses such as your nose is also a great way to identify the freshness. If the smell is on the sour side, unfortunately, that means that the fig has started to ferment, so it is best to stay away from those. There are several ways a fig can be eaten. All parts of the fig can be eaten starting with the skin. The skin can be either thin or thicker and this is dependent on how early or late in the season it is picked. If you have access to a fig tree, the fig could simply be picked and eaten whole with the seeds intact.4 Figs can also be stored and one of those methods is by refrigerating. They can last up to a week stored in a container in the fridge but because of the delicacy of the fruit, it is recommended to consume them as soon as possible.2 They can also be dehydrated and is an excellent way to store them if there is an abundance. Another way to eat figs would be by cooking them. They can be roasted, baked, added to salads, or used in a stuffing that can be paired with some form of protein. Making a preserve such as a jam is another way to cook and eat figs while maintaining that nutritional profile. The featured recipe for this month is a Fig Jam that can be paired with foods such as toast, biscuits, and cheeses such as brie, gorgonzola, and others. It is also a popular staple on charcuterie boards. This recipe is courtesy of Rachel Smith.
References 1. Filippone PT. The sweetness of figs from Garden of Eden to modern day. The Spruce Eats. https://www.thespruceeats.com/history-of-figs-1807598#:~:text=Ficus%20carica%20L.%2C%20com. Published June 27, 2019. Accessed July 31, 2022. 2. Figs. FoodPrint. https://foodprint.org/real-food/figs/. Published September 27, 2021. Accessed July 31, 2022. 3. Morton JF. Fig. In: Fruits of Warm Climates. Echo Point Books & Media; 2013:47-50. 4. Mattison LD. How to eat figs (even if they're raw!). Taste of Home. https://www.tasteofhome.com/article/how-to-eat-figs/. Published October 3, 2019. Accessed July 31, 2022. 5. Smith R, Maria, Raquel, et al. The best quick homemade Fig Jam Recipe. Foodal. https://foodal.com/recipes/jams-and-jellies/easy-fig-jam/. Published June 7, 2022. Accessed July 20, 2022. 20 Fig Jam Recipe Ingredients 1 lb. black figs 3/4 cup granulated sugar 1/4 cup water 2 tsp lemon juice (juice of 1/2 small lemon) 1 tsp pure vanilla extract Preparation 1. Remove stems from figs, then puree them in a food processor or blender until mostly smooth 2. Transfer the fig paste to a medium-sized pot. Stir in the sugar, water, and lemon juice and bring to a boil over medium-high heat, then reduce heat to medium. 3. Boil while stirring nearly constantly, until it becomes jamlike in consistency. At this point, it’ll look kind of shiny and will fall off a spoon in bigger clumps or sheets, as opposed to small drips. If you are unsure, turn off the heat and place a bit of the jam on a cold plate (stuck in the freezer before you begin), let it sit for a minute or so, then check the consistency to see if it is jam-like. If needed, return to the heat for a few more minutes. 4. After cooking, remove from the heat and stir in the vanilla extract. 5. Carefully transfer the jam to a clean jar and screw on the lid without tightening. Let it cool for an hour then transfer to the fridge still leaving the lid loose. Tighten the lid once the jam has cooled completely. Store in the refrigerator.
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Nutri News September 2022

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