Delicious and Healthful Figs Make an Elegant Dessert BY THE AMERICAN INSTITUTE FOR CANCER RESEARCH

While a dessert containing chocolate or ice cream may come to mind more readily than one featuring figs, the latter can be just as decadent – and much healthier. This week’s recipe will make you rethink just how satisfying a fruit-based dessert can be.

Outside of the cookie aisle, most Americans have little familiarity with the fig. But the fruit has a long and interesting history. Figs were the first fruit mentioned by name in the Bible. They were known as “provisions for the King’s house” in the days of the Pharaohs. And Olympic athletes in ancient Greece received figs as recognition for athletic feats.

Figs range dramatically in color and subtly in texture, depending on the variety. Of the 150 types of figs, some of the most popular include: Black Mission (blackish-purple skin with a pink-colored flesh), Kadota (green skin with purplish flesh), Calimyrna (greenish-yellow skin with amber flesh) and Adriatic (light green skin with a pink-tan flesh). Any variety can be used in this recipe.

The fig texture is unlike any other fruit. With a smooth skin, chewy flesh and crunchy seeds, eating a fig heightens many of your senses, not just your taste buds. Dried figs (which this recipe calls for) are quite sweet, are available throughout the year and keep well in an air-tight container for several months. As with all dried fruits, watch your serving size. A quarter cup of dried fruit provides as many calories as half a cup of fresh fruit.

Figs, dried or otherwise, are a good source of dietary fiber. Studies show that fiber has a positive effect on weight management because fiber-rich foods help curb hunger. Diets that feature vegetables, fruits and other fiber-rich foods are also associated with better blood sugar control and, according to the American Institute for Cancer Research, may decrease your risk of colorectal cancer.

Lastly, you’ll likely notice that this recipe calls for port wine. Affordable port is readily available in most liquor stores and has the same rich flavor as the more expensive varieties. Also note that most of the alcohol in the wine is cooked off during baking, leaving only the taste behind. If, however, you’d rather not use wine, substituting orange or apple juices will provide similar character.

Figs with Port and Toasted Almonds - Serves 8.

• 16 dried figs of any variety
• ½ cup port wine (may substitute with an equal amount of orange juice or apple juice)
• ½ cup orange juice
• ½ cup water
• 1 Tbsp. dark brown sugar
• 4 whole cloves
• ½ tsp. cinnamon
• ¼ cup toasted sliced almonds
• Low-fat vanilla frozen yogurt (optional)

Cut stems from the top of each fig. In a medium saucepan, place figs in one layer. Cover with port (or non-alcoholic substitute), orange juice, water and brown sugar. Add cloves and cinnamon. Allow to soak in the refrigerator for a minimum of 1 hour, up to over night. Simmer over low heat until the figs are tender, around 10 to 15 minutes. If the liquid gets low, add more water.

While the figs are cooking, toast the almonds in a 300 degree oven for 4 to 6 minutes, checking often. Remove almonds from oven at the first sign of turning brown. When the figs are tender, remove from heat and set aside. Remove cloves.

When ready to serve, place 2 figs (either room temperature or still slightly warm) in each bowl. Top with several spoonfuls of liquid, which will have thickened nicely. Add a sprinkling of toasted almonds. Serve with frozen yogurt, if desired.

Per serving: 150 calories, 2 g total fat ( 0 g saturated fat), 30 g carbohydrate, 2 g protein, 4 g dietary fiber, 5 mg sodium.

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