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April 14 , 2004 - Subscribe - Contact Us - Rate Card - Place an Ad Valley&State Backpage O&E Sports Archives Classifieds Faith&Beliefs Obituaries Revels March 16, 2004 The Kitchen Coach Figs are fun and healthy Rebecca Wood Part of the fun of biting into a dried fig is crunching into its pinpoint-sized seeds. The fig's intense sweetness is yet another pleasure. But it's all those seeds - there can be as many as 750 - that explain a fig's curious biology and that make such surprising and satisfying pops. Each seed comes from an individual blossom hidden within the fig itself. These unseen flowers mature into a ripe fig's juicy, fleshy seeds. And then, as the fig dries and its moisture wicks out, the seeds shrink into minuscule, crispy dots. Figs are one of humankind's oldest cultivated crops. These elegantly shaped fruits are best eaten ripe off the tree. Once picked, figs won't get sweeter. But they quickly soften and this makes them highly perishable. As a consequence, about 90 percent of the world's fig harvest is sold dried. Unlike other fruits with inedible seeds, figs contain the valuable omega-3 and omega-6 essential fatty acids. They also contain from 4 to 50 times more bioflavonoid antioxidants than do other fruits. Figs have the highest overall mineral content of all common fruits - they're high in iron and ounce for ounce they're higher in calcium than cow's milk. Figs have even more fiber than prunes. Historically figs are renowned for building energy and for supporting digestive function and bowel regularity. A common dried fig is the tan colored and slightly nutty-flavored calimyrna. Another is the sweeter and almost black mission fig. Dried figs should have an almost musky aroma and be slightly moist. Figs are available with or without sulfite or potassium sorbate preservatives. Preservatives lighten their color and allow the fruit to retain up to 30 percent more water. Natural, additive-free figs are darker in color. And because they contain less water, their flavor and nutrients are more concentrated and they're chewier. Pound for pound, preservative-free figs give you more fruit for your money. Store dried figs in an airtight container and at a low temperature. There are best used within a year of purchase. Sometimes a powdery bloom forms on dried figs; this is the fruit's natural sugar in a crystalline form and it is edible. Fig Compote Here's a delicious dessert or breakfast dish. Simply plump dried figs and then simmer until tender. This dish needs no adder sweetener, but you may dress it up with a dollop of cr�me fraiche. Serves three. 6 ounces (1 cup) dried figs, woody stems removed 1 cup apple or orange juice or red wine 1 star anise, 2 whole cloves or 1 small cinnamon stick Place figs, juice or wine and spice in a small saucepan. If figs are hard, let them soak for about 10 minutes, or until soft. Bring to a boil, reduce heat and simmer, partially covered, for about 15 minutes, or until fruit is plump and tender. Remove figs with a slotted spoon and simmer liquid uncovered for about 5 minutes, or until it's syrupy. Remove and discard the spice. Serve warm or chilled, with or without cream. Variations: You can use a combination of figs and other dried fruit such as apricots, pitted prunes, apples or peaches. For the juice or wine, you can substitute water with a squeeze of lemon and a spoonful of honey. Approximate Values Per 1/3 cup serving: 182 calories, 1 g fat (0 saturated), 0 cholesterol, 2 g protein, 46 g carbohydrates, 7 g dietary fiber, 9 mg sodium. Local resident Rebecca Wood is a personal chef and author. Her book, The Splendid Grain, won both the James Beard and the Julia Child Cookbook Awards. She may be reached, or her articles and recipes may be accessed, at www.rwood.com DailyTidings.com Home Page Valley&State | Backpage | O&E | Sports | Archives | Weather | Classifieds Columnists | Faith&Beliefs | Obituaries | Revels | Subscribe | Contact Us Copyright 2004 Ashland Daily Tidings and Ottaway Newspapers All Rights Reserved Site Search: The new search is here! Click here for more information. .:Advertisements:. RESOURCES - ODOT Road Cams