Prep Time: 5 mins
Cook Time: 20 mins
Serves: 4
Ingredients
This refreshing flavour brightens up yogurt enough to enjoy not only for breakfast but as an after dinner dessert as well. Look for white or black dried figs in the produce aisle of the grocery store for an assortment. Try them chopped in your favourite baked goods like muffins and loaves for added texture and sweetness.
1 pkg (8 oz/227 g) dried figs (about 8 figs)
3/4 cup (175 mL) fortified orange juice
1 cinnamon stick
1 1/3 cups (325 mL) plain 0% Greek yogurt
2 tbsp (30 mL) pure maple syrup
1/2 tsp (2 mL) grated orange rind
1/2 tsp (2 mL) ground cinnamon
1/2 cup (125 mL) low fat granola cereal (optional)
Preparation
- In a small saucepan, bring figs, orange juice and cinnamon stick to boil. Reduce heat to a gentle simmer; cover and cook for about 15 minutes or until figs are very soft. Set aside.
- In a bowl, whisk together yogurt, maple syrup, orange rind and cinnamon.
- Divide yogurt into 4 bowls. Sprinkle with granola, if using and top with figs and any remaining juices from figs.
| Nutritional Information (per serving) | |||
|---|---|---|---|
| Calories | 149 | Fat | 0g |
| Saturated | 0g | Trans | 0g |
| Cholesterol | 0mg | Sodium | 32mg |
| Calcium | 212mg/21% | Carbohydrate | 29g |
| Fibre | 3g | Sugars | 24g |
| Protein | 9g | Vitamin A | 0% |
| Vitamin C | 25% | Iron | 6% |
*The percentage of calcium is based on the Osteoporosis Canada’s daily calcium requirement for people under 50 years of age of 1000 mg.
Osteoporosis Canada’s position on nutrition for healthy bones focuses on calcium and vitamin D while stressing a well-balanced diet which includes fiber and whole grains, vitamins and minerals and protein, while including all four food groups in Canada’s Food Guide.
Trim the tough stem end off the figs before cooking. It is a bit touch to chew and doesn’t really soften. It is edible so not to worry if you forget.
For another presentation, you can half or quarter the figs before cooking and reduce the cooking time to about 10 minutes.
Recipe by
Emily Richards,
Professional Home Economist
