Recipe: Fresh figs with walnuts and mascarpone

Dietitian's tip: Figs are a good source of vitamin B-6 and fiber. Though dried figs are available year round, the peak season for fresh figs is June through October.

 

Ingredients

Directions

Put the walnuts in a small, dry frying pan over medium-low heat. Cook, stirring often, until lightly toasted, 3 to 5 minutes. Transfer immediately to a plate to cool.

Slice the stems off the figs. Cut an "X' in the top of each fig, cutting down into the fruit about 1 inch. Carefully squeeze each fig from the bottom to open it slightly. Spoon 1/2 teaspoon of the cheese into the opening of each fig and sprinkle with the nutmeg.

To serve, divide the figs among individual plates. Sprinkle with the toasted walnuts, dividing evenly. Drizzle each serving with 2 teaspoons of the honey.

Nutritional Analysis

(per serving)

Serving size: 2 prepared figs
Calories	154	Monounsaturated fat	1 g
Protein	1 g	Cholesterol	4 mg
Carbohydrate	29 g	Sodium	3 mg
Total fat	5 g	Fiber	3 g
Saturated fat	1 g

MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS

Fruits	2
Fats	1

• Mayo Clinic Healthy Weight Pyramid tool
• Mayo Clinic Healthy Weight Pyramid: A sample menu

DIABETES MEAL PLAN EXCHANGES

Fruits	2
Fats	1

• Your diabetes diet: Exchange lists

DASH EATING PLAN SERVINGS

Fruits	2
Nuts, seeds and dry beans	1

• DASH diet: Guide to recommended servings
• Sample menus for the DASH eating plan

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