Healthy Foods & Recipes: Figs

4 Healthy Reasons to Include Figs in Your Diet

1. Rich in Antioxidants for Cellular Protection
   Figs are loaded with antioxidants, especially polyphenols, which protect your cells from oxidative stress. These antioxidants combat free radicals, reducing the risk of chronic diseases like heart disease, diabetes, and cancer.
2. Supports Digestive Health
   Figs are high in dietary fiber, which promotes healthy digestion and prevents constipation. The natural prebiotics in figs support a healthy gut microbiome, enhancing nutrient absorption and overall gut health.
3. Improves Bone Health
   Figs are a good source of calcium, potassium, and magnesium, all essential minerals for strong bones and teeth. Regular consumption of figs may help prevent bone-related conditions like osteoporosis.
4. Supports Heart Health and Regulates Blood Pressure
   Figs are rich in potassium, which helps balance sodium levels in the body, thereby reducing blood pressure. They also contain heart-healthy compounds like omega-3 and omega-6 fatty acids, which support cardiovascular health.

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Healthy Recipe Featuring Figs: Fig, Walnut, and Spinach Salad with Balsamic Glaze

Ingredients (Serves 2)

• 6 fresh figs (halved)
• 4 cups fresh spinach (or mixed greens)
• 1/4 cup walnuts (toasted)
• 1/4 cup crumbled feta cheese (optional for a tangy flavor)
• 1/4 cup pomegranate seeds (optional for added sweetness)
• 1/4 red onion (thinly sliced)
• 1/2 avocado (sliced)
• 2 tbsp balsamic glaze (store-bought or homemade)
• 2 tbsp extra virgin olive oil
• 1 tbsp lemon juice
• Salt and pepper (to taste)

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Instructions

1. Prepare the Salad Base: In a large bowl, add fresh spinach, thinly sliced red onions, and avocado slices.
2. Toast the Walnuts: Lightly toast the walnuts in a dry pan for 2-3 minutes until golden brown and fragrant. Set aside to cool.
3. Prepare the Dressing: In a small bowl, whisk together olive oil, lemon juice, salt, and pepper. Drizzle this dressing over the salad and toss gently to coat.
4. Add Toppings: Place fresh fig halves on top of the salad. Add the toasted walnuts, crumbled feta, and pomegranate seeds for a pop of flavor and texture.
5. Drizzle the Glaze: Finish by drizzling balsamic glaze over the entire salad.
6. Serve and Enjoy: Serve immediately as a healthy lunch or light dinner.

This fig, walnut, and spinach salad is a perfect balance of sweet, tangy, and crunchy, offering a powerhouse of nutrients for heart health, digestive support, and bone strength.

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