F IS FOR.....

By Dr Orly Zuker, Chiropractor

(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

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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