(B.Appl.Sci: Comp Med, Clin Chiro: Masters, B.Nursing)
There are not a lot of fruits or vegetables
beginning with the letter F (and when it comes to “I” we may need to draw blood
out of a stone!!), but as we know nature is AMAZING and so is fennel and the delicious
fig.
FIG
Fig trees are apparently one of the oldest
known trees to mankind, with references made in the bible way back to the story
of Adam and Eve and the fig leaf that covered their private parts! Biblical stories
aside though, the tree was also apparently first spotted in Egypt as well as the
Mediterranean).
Dried or fresh, the fig has been enjoyed for thousands
of years all around the world The sweet fig is a terrific high energy snack
that is a good source of fibre, calcium, potassium, vitamin B6 and manganese. In
its fresh-ripe state, the fig has a vibrant crimson colour and is a healthy antioxidant
source.
Interestingly, the leaves of the fig tree
have been found to have an anti-diabetic and triglyceride/ cholesterol lowering
effect. Repeated studies have shown that the leaves of a fig tree have
a pro-insulin effect that has lead diabetic patients to take lower doses of
injectable insulin. Due to the fact that the leaves are not necessarily tasty
or user friendly when it comes to cooking (in the West anyway), liquid extracts
have been manufactured and added to the meals of insulin-dependent diabetic patients
with positive results.
FENNEL
As with most
vegetables, fennel is a good source of fibre and is high in vitamin C, folate (which
is essential for brain and nervous system function), potassium, calcium and some
iron.
Fennel is not
everyone’s cup of tea. It has a strong aniseed flavour that sticks at the back
of your throat. However, its astringent downfalls aside, fennel boasts quite a
few health and well-being properties, including its ability to beat bad breath.
The medicinal
uses of fennel have been well documented around the world. In the East as well
as in European countries, fennel has been used for centuries to treat digestive complaints
such as; flatulence, bloating, indigestion (Indian people commonly chew on
fennel seeds to ease the discomfort of indigestion as the oils stimulate hydrochloric
acid/ gastric juices) and irritable bowel syndrome. In addition, fennel may be
helpful in the management of hypertension, anaemia (due to the fact that it
contains iron and Histidine, an amino acid/ protein which stimulates
haemoglobin production), low breast milk production, premenstrual syndrome, upper
respiratory complaints such as sinus congestion and coughs.
If figs and fennel are not for you, there are
of course plenty of other healthy fruits and vegetables that are high in vital
nutrients for your health and well-being. Remember to drink plenty of filtered water
each day, consume a well-balanced and varied diet, have adequate sleep each
night, exercise regularly and keep stress at bay.
Good luck on your journey of health.
FIG & FENNEL SALAD
FIG & FENNEL SALAD
INGREDIENTS
2 Fennel Bulbs (thinly sliced)
6 Ripe Figs (halved)
1 Ripe Pomegranate (seeds removed)
1 Lebanese Cucumber (diced)
100g Goat's Cheese or Persian Feta (broken up)
50g Quality Parmesan (Shaved)
50g Raw Walnuts (broken into pieces)
200g Rocket leaves (washed well)
Dressing
1 Lemon (juiced)
2 tbsp Balsamic Vinegar
3 tbsp Cold pressed Organic Olive Oil
Himalayan Salt and Cracked Black Pepper to taste
METHOD
1. Cut the fennel in half and peel away the tough outer layer. Thinly slice each half. Heat a pan with olive oil and brown the figs and fennel for a minute.
3. In a large bowl, combine rocket, pomegranate and cucumber
4. In a separate bowl, combine all ingredients to make the dressing and pour over the salad mixture.
4. Sprinkle the goat’s cheese, parmesan and nuts on top. Enjoy!
References
Canal JR etal. (2000).
A chloroform extract obtained from a
decoction of Ficus carica leaves improves the cholesterolaemic status of rats
with streptozotocin- induced diabetes. Acta
Physiol Hung. Vol 87 (1). Pg 71-6.
Perez C et al.
(1999). Hypotriglyceridaemic activity of
Ficus carica leaves in experimental hypertriglyceridaemic rats. Phytother Res. Vol 13 (3). Pg 188-91.
Rubnov S etal
(2001). Suppressors of cancer cell
proliferation from fig (Ficus carica) resin: isolation and structure
elucidation. J Nat Prod. Vol 64
(7). Pg. 993-6.
Stad SN etal
(2001). The effect of fennel essential
oil on uterine contraction as a model for dysmenorrhea, pharmacology and
toxicology study. J Ethnopharmacol.
Vol 76 (3). Pg. 299-304.
Serraclara, A etal. (1998). Hypoglycemic action of an oral fig-leaf decoction in type-I diabetic patients. Diab Res Clin Prac. Vol 39 (1). Pg 19-22.
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