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dietary fiber
15 Figs
Benefits
    Figs have been part of the human diet for at least 10,000 years and are now grown throughout the Mediterranean, as well as in California, Oregon, Texas, and Washington State. Figs are a good source of fiber and are high in protein, for a fruit. They are also among the best plant sources of calcium. A fig supplies 16 percent of the recommended daily intake for iron, 18 percent for magnesium, and 14 percent for potassium, which benefits your heart and other organs by keeping your blood pressure and hydration in balance. Fig leaves have been found to have some potential in controlling diabetes.
    NUTRITIONAL COMPOSITION (RAW FIG) One medium raw fig provides 37 calories, 9.6 g carbohydrate, 0.38 g protein, 0.15 g fat, 1.6 g dietary fiber, 71 IU vitamin A, 1 mg vitamin C, 3 mcg folic acid, 116 mg potassium, 18 mg calcium, 9 mg magnesium, 7 mg phosphorus, and 0.18 mg iron.
    NUTRITIONAL COMPOSITION (DRIED FIG) One dried fig provides 21 calories, 5.47 g carbohydrate, 0.28 g protein, 0.08 g fat, and 0.8 g dietary fiber.
Bringing It Home
    Fresh figs, though a marvelous treat, are among the most perishable of fruits. Don’t plan to store them for more than a day or two, and they should be kept in the refrigerator during that time. Buy figs that are smooth and firm and that have a sweet (not sour) smell. Dried figs will keep for several months if stored in the refrigerator or in a cool, dark place. Wrap them tightly to keep them from drying out.
    Livit Recipe
Figgy Rice Dressing
    3 sweet potatoes
    4 cups water
    8 ounces wild rice (about 1¼ cups), rinsed
    1 teaspoon salt, if desired
    1 tablespoon safflower oil OR non-hydrogenated margarine
    5 cloves garlic, minced
    16 ounces (1 pint) fresh black mission figs, chopped into ½-inch pieces
    Salt and freshly ground black pepper
    â€¢ Since the sweet potatoes and rice both take about an hour to cook, you will want to prepare those two ingredients and get them started, then prepare the rest of the ingredients.
    â€¢ Rinse the sweet potatoes, stab the skins several times with a fork, and wrap each separately in foil. Bake for 45 minutes to an hour, until tender.
    â€¢ In a heavy saucepan with a tightly fitting lid, bring 4 cups of water to a boil, with salt added if desired. When the water has come to a boil, add the wild rice. Bring the water back to a boil, stir, and then reduce heat until the rice is just simmering. Cover, and cook for 50 minutes to an hour, until the kernels begin to open. When the rice is done, drain off any extra water and set the rice aside.
    â€¢ Preheat oven to 375°F.
    â€¢ Once the sweet potatoes are tender, unwrap them and let them cool until they are just cool enough to handle. Peel and chop into ½-inch chunks. Set aside.
    â€¢ Lightly oil a frying pan, using a paper towel to distribute about a tablespoon of oil on the inside of the pan, so the surface is just shiny. Add the garlic and cook over medium heat, stirring often, until it is browned and crispy. Remove from heat.
    â€¢ In a large bowl, toss the chunks of sweet potato, rice, garlic, and figs together gently. Add salt and pepper to taste.
    â€¢ NOTES This recipe can be prepared partially in advance by cooking the rice and sweet potatoes ahead, then either keeping them warm or reheating them in the oven at a later time. To maintain the unique textures of the garlic and the figs, wait until just before serving to crisp the garlic, and then add the crisped garlic and the figs. For a balanced meal, serve with a protein source such as chicken, turkey, stir-fried tofu, or fish and some steamed vegetables.
    YIELD 6 servings
    NUTRITION ANALYSIS PER SERVING 301.7 calories, 63 g carbohydrate, 7.5 g protein, 2.6 g fat, 6.9 g dietary fiber
16 Goji Berries
Benefits
    Goji berries have gotten a lot of attention lately in the West, but they are a traditional food in Asia. The name “goji” is probably based on the Mandarin Chinese name for the plant,