Blueberry, Fig, and Eggplant

Fig

 

Ficus carica is an Asian species of flowering plants in the mulberry family, known as the common fig (or just the fig). It is the source of the fruit also called the fig, and as such is an important crop in those areas where it is grown commercially. 

Native to the Middle East and western Asia, it has been sought out and cultivated since ancient times, and is now widely grown throughout the world, both for its fruit and as an ornamental plant. 

The species has become naturalized in scattered locations in Asia and North America.

The luxury of a luscious ripe fig is extraordinary. The soft and yielding fruit is full of seeds, but the seeds are so small they just add to the unique texture that makes fresh figs so sought after. 

Most varieties are intensely sweet, so they get used in desserts. That works, of course, but is also use that honey-like sweetness to cut sharper savory flavors.

You'll see when fresh figs are in season, learn how to store them, and find some great ways to highlight figs' sugary ways with piquant, bitter, and salty pairings.

Considered exotic in some areas of the world, figs are sweet and juicy when ripe. They can be red, yellow, or purple-skinned or green-striped, each with their own unique flavor. 

But before they reach optimal ripeness, figs are gummy with “latex,” which contains serious skin irritants, so protective measures for workers are sometimes mandated for fig production operations.

Dried figs are sometimes roasted and ground as a coffee substitute or converted into alcohol as a liqueur or tobacco flavoring.

Figs are quite perishable and should be refrigerated if not eaten within a few days. Like apples, figs are a great snack by themselves, but also can be added either peeled or unpeeled to many recipes. 

It's interesting that the seeds only add to the satisfying, tasty chewiness. Best at the firm-to-tender stage, the more ripe they are, the more antioxidants they provide.

Production

In 2014, world production of raw figs was 1.14 million tonnes, led by Turkey, Egypt, Algeria, and Morocco as the four largest producers, collectively accounting for 64% of the world total.

While the United States is lower on the list of fig producing countries, California produces some 80% of the U.S. production.

California varieties in relative order of acreage are: Calimyrna, Mission, Adriatic types (Conadria, Adriatic, Di Redo, Tena), Brown Turkey, Kadota, Sierra, and Sequoia.

Figs have two seasons. A quick, shorter season in early summer and a second, main crop that starts in late summer and runs through fall. Figs cannot withstand temperatures much below 20°F, and so are not available from local sources in much of the Midwest and northeastern U.

Nutrition

Figs are high in fiber and a good source of several essential minerals, including magnesium, manganese, calcium (which promotes bone density), copper, and potassium (which helps lower blood pressure), as well as vitamins, principally K and B6.

Besides keeping much longer, the nutritional value of figs increases   when they're dried. A half-cup of fresh figs, for instance, provides as much calcium as one-half cup of milk, but a single dried fig contains almost as much calcium as an egg. Whether fresh or dried, figs contain powerful antioxidants that neutralize free radicals in your body and fight disease.

Benefits

Fig supplies healthy amounts of dietary fiber, which keeps your system regulated and may have a positive effect on weight management. According to one study, the fruits with the most fiber content include apples, dates, figs, pears, and prunes, and there was a 34% reduction in breast cancer risk among women who consumed the most fruit fiber, compared to those who ate the least.

Traditional medicine around the world has made use of figs as poultices on tumors, warts, and wounds. The fruit and leaves have been pulverized and gargled to relieve sore throats. 

Fig extracts and dried figs have been found to contain ingredients that protect the heart, regulate kidney and liver functions, lower blood pressure, lower incidences of macular degeneration, and inhibit some cancers, specifically post menopausal breast cancer.

In some cultures, fig leaves are nearly as important as the fruit, not just because of what they add to Mediterranean-style cuisine, but because of the unique health-related benefits they offer. 

This includes their ability to regulate blood sugar levels, since research has shown they contain properties that can actually reduce the amount of insulin needed by diabetics.

However, consume figs in moderation because they contain fructose, which may be harmful to your health in excessive amounts.

A sweet, honeyed taste and a soft (some might say squishy) texture make fresh figs worth seeking out. Unctuous fruit studded with discernible seeds are a far cry from the dried figs most people know.

That yielding texture makes them particularly sensitive to travel since they split and spoil quickly when not handled with kid gloves, a fact that makes fresh figs even more seductive and finding a source for locally grown ones worth the effort.

Another Health Benefit of Fig

• Prevent Constipation
• Promote Weight loss
• Lower Cholesterol
• Prevent Coronary Heart Diseases
• Treat Colon Cancer
• Prevent Post-menopausal Breast Cancer
• Control Diabetes
• Prevent Hypertension
• Treat Bronchitis
• Venereal Diseases
• Sexual Dysfunction
• Strengthen Bones
• Urinary Calcium Loss
• Prevent Macular Degeneration
• Relieve Throat Pain

Cooking Use 

Figs can be eaten fresh or dried, and used in jam-making. Most commercial production is in dried or otherwise processed forms, since the ripe fruit does not transport well, and once picked does not keep well.

beside that people using fig as a garnish or as a main of dessert like fig pie or fig cake.

The widely produced fig newton or fig roll is a biscuit (cookie) with a filling made from figs.

Fresh figs are in season from August through to early October. Fresh figs used in cooking should be plump and soft, and without bruising or splits. If they smell sour, the figs have become over-ripe. 

Care and Storage

Slightly under-ripe figs can be kept at room temperature for 1–2 days to ripen before serving. Figs are most flavorful at room temperature.  

Not for long! Fresh figs wait for no one, so plan on eating them within a day or two of buying them. They keep best at room temperature with plenty of air circulating around them. They will keep a bit longer in the refrigerator, but chilling detracts a bit from their full flavor, so try to avoid it.

Blueberry

Blueberries (Vaccinium corymbosum) are perennial flowering plants with indigo-colored berries. They are classified in the section Cyanococcus within the genus Vaccinium. 

Vaccinium also includes cranberries, bilberries and grouseberries. Commercial "blueberries" are native to North America, and the "highbush" varieties were not introduced into Europe until the 1930s.

Blueberries are usually prostrate shrubs that can vary in size from 10 centimeters (3.9 in) to 4 meters (13 ft) in height. In the commercial production of blueberries, the smaller species are known as "lowbush blueberries" (synonymous with "wild"), while the larger species are known as "highbush blueberries".

The leaves can be either deciduous or evergreen, ovate to lanceolate, and 1–8 cm (0.39–3.15 in) long and 0.5–3.5 cm (0.20–1.38 in) broad. 

The flowers are bell-shaped, white, pale pink or red, sometimes tinged greenish. 

The fruit is a berry 5–16 millimeters (0.20–0.63 in) in diameter with a flared crown at the end; they are pale greenish at first, then reddish-purple, and finally dark purple when ripe. 

They are covered in a protective coating of powdery epicuticular wax, colloquially known as the "bloom". 

They have a sweet taste when mature, with variable acidity. Blueberry bushes typically bear fruit in the middle of the growing season: fruiting times are affected by local conditions such as altitude and latitude, so the peak of the crop, in the northern hemisphere, can vary from May to August.

Nutrition

Blueberries consist of 14% carbohydrates, 0.7% protein, 0.3% fat and 84% water (table). They contain only negligible amounts of micronutrients, with moderate levels (relative to respective Daily Values) (DV) of the essential dietary mineral manganese, vitamin C, vitamin K and dietary fiber (table). 

Generally, nutrient contents of blueberries are a low percentage of the DV (table). One serving provides a relatively low caloric value of 57 kcal per 100 g serving and glycemic load score of 6 out of 100 per day

Type

 Highbush Blueberries: 

These species are the most commonly cultivated forms of blueberries and the type we see most often in the grocery store. 

Included here are northern and southern highbush, which can grow as high as 12 feet in height in their native (uncultivated) state but when cultivated usually stay within a range of 4-7 feet.

Highbush blueberries are also the kind you're most likely to find available for purchase at your local garden stores and plant nurseries. 

Cultivated highbush blueberries have often been hybridized to produce larger size berries, which U.S. consumers seem to prefer.

 Lowbush Blueberries: 

These species are commonly referred to as "wild blueberries." In their native state, they typically grow less than 2 feet in height and often stay even lower, at 8-12 inches from the ground. 

Lowbush species produce berries of a smaller size than highbush and even though they can be found growing wild in many parts of the U.S. are not commonly found in supermarkets.

Rabbiteye Blueberries: 

These species are native to the southern U.S. and can grow up to 20 feet in height in their native state. 

They are less frequently cultivated than highbush blueberries, but when cultivated, the plant usually grows to heights of 4-10 feet. 

How to Select and Store

Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. 

Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay. 

When purchasing frozen berries, shake the bag gently to ensure that the berries move freely and are not clumped together, which may suggest that they have been thawed and refrozen. 

Blueberries that are cultivated in the United States are available from May through October while imported berries may be found at other times of the year.

   At WHFoods, we encourage the purchase of certified organically grown foods, and blueberries is no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including blueberries. 

In many cases, you may be able to find a local organic grower who sells blueberries but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency. 

(Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown blueberries is very likely to be blueberries that displays the USDA organic logo.

Before storing remove any crushed or moldy berries to prevent the rest from spoiling. Don't wash berries until right before eating as washing will remove the bloom that protects the berries' skins from degradation. 

Store ripe blueberries in a covered container in the refrigerator where they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries may spoil.

Here is some background on why we recommend refrigerating blueberries. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. 

Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration.

Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before freezing, wash, drain and remove any damaged berries. 

To better ensure uniform texture upon thawing, spread the berries out on a cookie sheet or baking pan, place in the  freezer until frozen, then put the berries in a plastic bag for storage in the freezer.

Recent research has shown that fresh blueberries can be frozen without damaging their delicate anthocyanin antioxidants. There's no  question about the delicate nature of many antioxidant nutrients found in blueberries. 

antioxidants include many different types of anthocyanins, the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6 months, researchers have discovered no significant lowering of overall antioxidant capacity or anthocyanin concentrations. 

Preparing And Cooking

Blueberries are sold fresh or are processed as individually quick frozen (IQF) fruit, purée, juice, or dried or infused berries. These may then be used in a variety of consumer goods, such as jellies, jams, blueberry pies, muffins, snack foods, or as an additive to breakfast cereals.

Blueberry jam is made from blueberries, sugar, water, and fruit pectin. Blueberry sauce is a sweet sauce prepared using blueberries as a primary ingredient.

Blueberry wine is made from the flesh and skin of the berry, which is fermented and then matured; usually the lowbush variety is used. 

Fresh berries are very fragile and should be washed briefly and carefully and then gently patted dry if they are not organic. Wash berries just prior to use to not prematurely remove the protective bloom that resides on the skin's surface. 

If you know the source of either wild or organic berries try not to wash them at all. When using frozen berries in recipes that do not require cooking, thaw well and drain prior to using.

Blueberries retain their maximum amount of nutrients and their maximum taste when they are enjoyed fresh and not prepared in a cooked recipe. 

 That is because their nutrients - including vitamins,  antioxidants, and enzymes - undergo damage when exposed to temperatures (350°F/175°C and higher) used in baking.

Eggplant

Eggplant (Solanum melongena), or aubergine, is a species of nightshade, grown for its edible fruit. Eggplant is the common name in North America, Australia and New Zealand, but British English uses the French word aubergine.It is known in South Asia and South Africa as brinjal.

The fruit is widely used in cooking. As a member of the genus Solanum, it is related to the tomato and the potato. It was originally domesticated from the wild nightshade species,the thorn or bitter apple, S. incanum, probably with two independent domestications, one in South Asia and one in East Asia.

Production

In 2013, global production of eggplants was 49.4 million tonnes. More than 1,600,000 hectares (4,000,000 acres) are devoted to the cultivation of eggplants in the world. 57% of output comes from China alone.[30] India (27% of world total), Iran, Egypt, and Turkey were also major producers that combined with other Asian countries, constituted 94% of world production.

Nutrition

Raw eggplant is composed of 92% water, 6% carbohydrates, 1% protein, and negligible fat (table). It provides low amounts of essential nutrients, with only manganese having a moderate percentage (11%) of the Daily Value. 

Minor changes in nutrient composition occur with season, environment of cultivation (open field or greenhouse), and genotype.

Health Benefits of Eggplant 

• Improves Digestion
• Helps in Weight Loss
• Prevents Cancer
• Improves Bone Health
• Helps Prevent Anemia
• Improves Functioning of Brain
• Improves Cardiovascular Health
• Manages Diabetes
• Prevents Birth Defect

   The raw fruit can have a somewhat bitter taste, or even an astringent quality, but becomes tender when cooked and develops a rich, complex flavor. 

The fruit is capable of absorbing large amounts of cooking fats and sauces, making for very rich dishes, but salting reduces the amount of oil absorbed. 

Many recipes advise salting, rinsing, and draining the sliced fruit (a process known as "degorging") to soften it and to reduce the amount of fat absorbed during cooking, but mainly to remove the bitterness of the earlier cultivars. Some modern cultivars—including large purple ones commonly imported into western Europe—do not need this treatment.

Cooking Use

Eggplant is used in the cuisines of many countries. Due to its texture and bulk, it is sometimes used as a meat substitute in vegan and vegetarian cuisines. 

The fruit flesh is smooth, as in the related tomato. The numerous seeds are soft and edible along with the rest of the fruit. The thin skin is also edible.

Eggplant is widely used in its native India, for example in sambar (a tamarind lentil stew), dalma (a dal preparation with vegetables, native to Odisha), chutney, curry, and achaar (a pickled dish). Owing to its versatile nature and wide use in both everyday and festive Indian food, it is often described as the "king of vegetables". 

Roasted, skinned, mashed, mixed with onions, tomatoes, and spices, and then slow cooked gives the South Asian dish baingan bharta or gojju, similar to salată de vinete in Romania. Another version of the dish, begun-pora (eggplant charred or burnt), is very popular in Bangladesh and the east Indian states of Odisha and West Bengal where the pulp of the vegetable is mixed with raw chopped shallot, green chilies, salt, fresh coriander, and mustard oil. 

Sometimes fried tomatoes and deep-fried potatoes are also added, creating a dish called begun bhorta. In a dish from Maharashtra called bharli vangi, small brinjals are stuffed with ground coconut, peanuts, onions, tamarind, jaggery and masala spices, and then cooked in oil.

Eggplant is often stewed, as in the French ratatouille. Eggplant is also often deep fried as in the Italian parmigiana di melanzane, the Turkish karnıyarık, or Turkish and Greek musakka/moussaka, and Middle Eastern and South Asian dishes. 

Eggplants can also be battered before deep-frying and served with a sauce made of tahini and tamarind. In Iranian cuisine, it is blended with whey as kashk e bademjan, tomatoes as mirza ghassemi, or made into stew as khoresh-e-bademjan. 

It can be sliced and deep-fried, then served with plain yogurt (optionally topped with a tomato and garlic sauce), such as in the Turkish dish patlıcan kızartması (meaning fried aubergines), or without yogurt, as in patlıcan şakşuka. Perhaps the best-known Turkish eggplant dishes are imam bayıldı (vegetarian) and karnıyarık (with minced meat).

 A Spanish dish called escalivada in Catalonia calls for strips of roasted aubergine, sweet pepper, onion, and tomato. In Andalusia, eggplant is mostly cooked thinly sliced, deep-fried in olive oil and served hot with honey (berenjenas a la Cordobesa). In the La Mancha region of central Spain, a small eggplant is pickled in vinegar, paprika, olive oil, and red peppers. The result is berenjena of Almagro, Ciudad Real.

 A Levantine specialty is makdous, another pickling of eggplants, stuffed with red peppers and walnuts in olive oil.

Eggplant can be hollowed out and stuffed with meat, rice, or other fillings, and then baked. In the Caucasus, for example, it is fried and stuffed with walnut paste to make nigvziani badrijani.

The Best Place to Store Eggplant 

The best place to store eggplant is not in the refrigerator, but at room temperature, where it's likely to last longer.

Keep eggplant in a cool spot, away from direct sunlight, and use it as soon as possible after harvesting or buying. You can place it in a vented bowl, but avoid sealing it in a plastic bag, which can increase decay. 

Like cucumbers, eggplant is temperature sensitive — particularly when temps dip below 50°F, which can damage the texture and flavor. And according to UC Davis, when subjected to temperatures below 41°F for an extended period, eggplant is prone to chilling injuries, including pitting, surface bronzing, and browning of seeds and pulp tissue.

Eggplant is also highly sensitive to ethylene, a natural gas that causes certain foods to ripen (and eventually spoil) very quickly. So it's best to keep eggplant stored separately from bananas, tomatoes, and melons, which are all high ethylene producers.

And if you insist on keeping your eggplant in the fridge, limit it to no more than three days, and use it soon after removal.

References  :

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=24

http://foodfacts.mercola.com/figs.html

https://www.thespruce.com/all-about-figs-4021777

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-figs-or-anjeer.html

http://www.healthline.com/nutrition/10-proven-benefits-of-blueberries#section12

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

http://www.healthline.com/nutrition/foods/blueberries#section9

http://www.healthline.com/nutrition/foods/blueberries#section9

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-eggplant.html

http://www.medicalnewstoday.com/articles/279359.php