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FOOD ITEM OF THE MONTH

By Alyssa Schwinn

The first week in November is National Fig Week. Figs don’t get quite as much publicity as other fruits, so now is their time to shine.

Fig trees do not have blossoms on the branch, because the blossom is actually inside the fruit itself. Figs were presented as laurels to the first Olympic champions, making them the first Olympic medals. Ounce for ounce, figs have more fiber than prunes and more potassium than bananas. They are high in antioxidants, vitamin K, thiamin, magnesium, and vitamin B6. Figs are known for their ability to provide constipation relief, prevent cell damage, and reduce the risk for chronic disease. Most of those illness-fighting compounds are found in the skin of the figs and it has been said that the darker the skin the more nutrient-rich the fig is.

Figs!

Next time you’re on the hunt for a sweet treat, without the drawbacks of processed sugars, grab yourself some figs. Nutrition Facts for a 40g serving of figs (about one fig): Calories: 30, Fat: 0g, Carbohydrates: 8g, Protein: 0g, Fiber: 1g, Vitamin K: 2% of daily value (DV), Vitamin B6: 3% DV

HEALTH TRIVIA

How many calories are in one gram of fat? A. 2 calories/gram of fat B. 9 calories/gram of fat C. 13 calories/gram of fat D. 6 calories/gram of fat

Correct Answer: B

Easy food swaps can make your meals more healthful and more fun.

WHAT YOU EAT, connued from page 17

Make a Swap

Some simple swaps make it easy to include new foods. Do you like bell pepper on your salad? Switch to red. Making a salad? Swap out that lettuce for fresh spinach. Top it with avocado.

Try avocado toast for breakfast. Add broccoli, raw or roasted, to your salads. Blueberries are a fantastic desert option, snack option, and even an addition to savory food like pork chops. Try them for breakfast with some yogurt. Recently, I remade my family’s stuffed pepper recipe to make it more of an anti-aging powerhouse. See the recipe on page 17.