If I hurry this post will be for April 7th, the day of F in the A to Z Blogging Challenge. For our healthy foods there is one that brings to mind sweet childhood memories and another that is all new to me.
When my parents moved us back to the Texas Hill Country the twenty-seven acre property they bought, included a fig and peach tree. I remember people coming to fill bags of fresh fruit. My mom would make preserves, but they still produced so much fruit she was always giving it away. Along with their quarter acre garden and chickens we always had fresh food. Any heath issues I have now I can not blame on my childhood. Memories like these make me wish I could thank my parents for so many things I took for granted, but I digress.
Figs: These little fruits are high in vitamin A, K & C along with a gram of fiber in one fig. Just a few can give you about 20% of the RDA. For their size, figs are one of the most nutritious fruits you can eat. Not only are figs high in fiber, but they deliver potassium and magnesium also. Figs and fig leaves a have been shown to help prevent chronic diseases and help in weight management. Be careful if you are on a low sugar or low carb diet. To much of a good thing can be bad for you. You might need to limit their intake or you will lose the health benefits of eating figs. (Fig Newtons do not count as a health food. just FYI).
Oh, flaxseed. How did I not know about you? So so tiny yet so full of good stuff. The flaxseed has one of the largest nutrient payoff for it’s size. Did you know they have over 100 times more phytonutrients than oats, wheat bran, or buckwheat? What phytonutrients? ( I had to look it up).By Laura Dolson Low Carb Diets Expert, says, “Phytonutrients, also known as phytochemicals, are compounds found in plants (apart from vitamins, minerals, and macronutrients) that have a beneficial effect the body. There are over 30,000 of them, yet only 100 have been analyzed and tested. Phytonutrients are what defend and protect our trillions of cells from disease. They have similar effects as an antioxidant, boosting the immune system, anti-inflammatory, antiviral, antibacterial, and cellular repair. Along with flaxseed, highly colored vegetables and fruits tend to be highest in these chemicals, but tea, chocolate, nuts, and olive oil are also great sources of phytochemicals as well.”
So throw some in your smoothie! Make sure you blades chop them so they don’t wash straight through you. You can also grind them right before you eat them to make sure all the nutrients are easily available to your system.
While it’s not technically a grain, it hangs out well with them in the vitamin and mineral data, while the amount of fiber, antioxidants, and Omega-3 fatty acids in flax well, doesn’t compare.
To make it even better, flax seed is very low in carbohydrates, making it ideal for people who limit their intake of starches and sugars. All of this makes it a great food for weight loss and maintenance.
But wait there is more! Flax Seed is Rich in Omega-3 Fatty Acids.
I add a couple of tablespoon to almost all of my smoothies. Here is one I tried with figs! It was delicious, maybe even one of my favorites.
- 1.5 cops of fresh Spinach
- 1 cup of frozen blueberries
- 2 figs
- 2 tablespoons Triple Zero Greek Yogurt
- one cup of unsweetened almond milk
Okay, so bring on the F foods I forgot and if you have a favorite flaxseed or fig smoothie share please!