Tag Archives: fruit

Yum Friday Recipe – Oatmeal Coconut Stuffed Figs

30 Sep

Figs–and not the Newtons–are in season right now.  So, we made a quick and easy guilt-free dessert that’s chalked full of yummy benefits.   These stuffed fig took only 10 minutes to prepare and more than satisfied our sweet tooth!  Figs are great treat for dieters.  Because of their high fiber content, they satiate the appetite, so you eat less.  Figs are also a low calorie fruit and have skin loving vitamins  vitamins A, E, some B’s, and K.  

YUM Recipe: Oatmeal Coconut Stuffed Figs: Serves 4

4- Black Mission Figs, washed and cut in half (you can substitute with Brown Turkey Figs)
1/2 cup water
1/4 cup quick cooking oatmeal
1/4 cup unsweetened coconut flakes
1 teaspoon maple syrup
pinch of salt
1 banana, sliced
1/4 teaspoon sugar (optional)

Cut the figs in half lengthwise.  With a paring knife, carefully score around the flesh of the fig without cutting through the other side.   Scoop out the inside meat with a spoon and place it in a bowl.  Set aside the fig shells for plating later.  In a small sauté pan, add the water and allow it to come to a slow boil.   Stir in the oats and cook for two minutes.   Turn off heat.  Stir into the oatmeal the coconut flakes and maple syrup.  Stir in the fig meat and a pinch of salt.  Fully combine the ingredients.

Stuff each fig shell with the oatmeal mixture.  Top with a slice of banana.  If you really want an impressive dessert, sprinkle a little sugar on top of each banana slice and caramelize the sugar.  Enjoy!


Recipe by: Lisa Mackenzie Karson

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Yum Friday Recipe – Coconut Milk Fruit Shake

27 May

Summer is here–well almost. Yeah! This also means strawberries and blueberries are in season.  And what a way to shake-up, shape-up, and cool off, than with this version of a milkshake that is not only delicious but also very healthy.  It’s so rich and decadent you’ll think you are drinking something totally bad for you……………………………….

Coconuts Bad Rap
Coconut milk has gotten a bad rap for way too many years.  It’s because, well there are many reasons…some (or a lot…) of it political (don’t get me started…).  Coconuts poor image was because coconuts have saturated fat.  Saturated fat is a dirty word in America, sorry. Coconut’s saturated fat has become the boogeyman in food.  The thing is–saturated fats are not equal, and most Americans eat saturated fats from other source (meat and dairy).

The Coconut Boogeyman
Interestingly, at the same time coconut milk was being made into a boogeyman, things like margarine and consuming copious amounts of cheap meat where being toted as healthy. Well, we now know the score on the detriment of hydrogenated oils found in margarine.  And we also now know what a diet with too much meat can do to the body.  With the rise of obesity, diabetes, cancer, and heart disease in America, people are now realizing it’s time to rethink the typical American diet.

Here’s the other thing about coconut milk: People in parts of the world where coconuts grow having been eating it for thousands of years without problems. They also use it as part of their body-care regimen.  So, what makes coconut products healthy?

Not All Fats Are Created Equal
First, let’s get back saturated fat and their differences.  Briefly, most of the fatty acids in coconut and palms are medium chain fatty acids (MCFA) whereas the saturated fat from meats and dairy products are long chain fats acids (LCFA).  These fatty acids affect the body differently. One study has shown that the liver processes MCFA’s quicker than LCFA pointing in a direction that suggests that LCFA’s turn into fatty deposits whereas MCFA’s don’t.

The Need for Lauric Acid
Also, coconuts are filled with some great nutrients; one of the main ones is lauric acid.  Lauric acid, found in mother’s milk and coconuts, is considered to be antiviral, antibacterial and antifungal.  For people with acne or blemish problems, there are studies showing lauric acid helps with these skin conditions.  Many researchers and nutritionists say that Americans missing lauric acid in their diets may be a reason for health issues we have in our country.  Coconut milk also has calcium, magnesium, potassium, copper, zinc, vitamins C and E.  And drum roll please…coconut is cholesterol free.  Only animal based foods have cholesterol.

Rounding out our shake are the strawberries and blueberries with their marvelous antioxidant properties.  Tufts University researched the antioxidant properties of 60 fruit and vegetables.  They found that blueberries had the most antioxidants of all.  Strawberries are also a good source of antioxidants.  And fruit has been shown to help with vision and prevention of certain eye diseases.

Note: Coconut milk can now be purchased in cartons in the refrigerated section.  But beware: The coconut milk in cartons may contain unnecessary ingredients such as sweeteners and other additives. This gets away from coconut milk being a healthy food. Buy coconut milk that has no additives such as the kinds that come in a can or in a tetra-pak.  You can also buy light coconut milk.  Vigorously shake or stir the coconut milk before using to blend the cream found on the top with the milky liquid below.  Store unused portions in the refrigerator.

Yum Coconut Milk Fruit Shake – Serves 1
1 cup coconut milk
1 cup sliced strawberries (5 -6 strawberries depending on size)
¾ cup blueberries
2 – 3 teaspoons agave syrup (optional)
1 tsp lime juice

Put all ingredients in a blender and blend on high for 30 – 45 seconds.  It’s so delicious you’ll want to gobble it, but contain yourself…………

Suggestions:

  • Get an electrolyte boost by replacing half the coconut milk with coconut water.
  • Try adding a few ice cubes for an even colder drink.
  • Chill coconut milk ahead of time.
  • Try other fruit combinations as they come into season

Reference:

“Got Coconut Milk?,” Los Angeles Times, Mar. 22, 2010. Online: http://articles.latimes.com/2010/mar/22/health/la-he-0322-nutrition-lab-20100322

“Worlds Healthiest Foods & Spices,” Whole Foods.  Online: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=32 http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8        

“Coconut,” Coconut Research Center. Online: http://www.coconutresearchcenter.org/

“Lauric acid, found in breast milk…,” NY Daily News.  Online: http://articles.nydailynews.com/2010-04-20/entertainment/27062274_1_breast-milk-clinical-trials-acne

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