Figs with Cinnamon, Almonds and Walnuts

Figs with Cinnamon, Almonds and Walnuts

Serves 4

Ingredients
1 cup fresh orange juice
1 cinnamon stick
2 star anise
12 small fresh figs
1/4 cup blanched almonds
1/4 cup roughly chopped walnuts

Method
Place the orange juice, cinnamon and star anise in a small saucepan over medium heat. Bring to a simmer, reduce the heat to low and add the figs.
Poach the figs for 10 minutes then remove from the heat and allow to cool.
Continue to simmer the orange poaching liquid until reduced slightly. To serve, spoon the figs into serving bowls and scatter with almonds and walnuts.

Nutrient content per serve: Energy 707kJ (170kcal), Protein 4g, Total fat 10g, Saturated fat 0.6g (6% of total fat), Monounsaturated fat 4g, Polyunsaturated fat 5g, Carbohydrates 13g,Sugars 13g, Fibre 3g, Sodium 7mg and 15g nuts per serve

While tree nuts are enjoyed for their incredible flavours and superior health benefits, they are also naturally gluten free, making them the ideal snack or ingredient for the one in every 100 Australians that are gluten intolerant.

People with Coeliac disease have a permanent intestinal intolerance to gluten, a protein found in wheat, rye, barley, triticale and oats. An auto-immune disease, Coeliac disease causes the body to mistakenly produce antibodies that lead to tissue damage when gluten is consumed. This results in the structure of intestines changing from looking like a shag pile carpet to a thread bare carpet, and being unable to absorb nutrients well, so a lifelong gluten free diet is required.

While a gluten free lifestyle may initially seem overwhelming, becoming ingredient conscious will ensure those with the condition can make the best choices in the supermarket keeping taste buds happy without compromising nutrient intake.

All tree nuts (almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamias, pecans, pine nuts, pistachios and walnuts) are naturally gluten free, opening up a delicious and nutritious new world for people following a gluten free diet. Not only are they extremely versatile, nuts add a remarkable flavour and texture which gives your gluten free meals a more satisfying appeal.

Nuts provide a range of essential nutrients for a healthy well balanced gluten free diet, including healthy fats, protein and fibre that can help keep appetite under control while providing sustained energy to help get you through the day. Gluten free products are often low in fibre and may have a high glycemic index (GI) so including nuts with gluten free grain and cereal foods can help lower the GI of the entire meal. Low GI diets have been shown to reduce the risk of developing diabetes, heart disease and obesity.

The added benefit of nuts and nut meals is they contain healthy monounsaturated and polyunsaturated fats with some containing plant derived omega-3 fats. These healthy fats in nuts are necessary for heart-health and cholesterol lowering. Just 1-2 handfuls a day is all that is required.

Replacing wheat flour and wheat based ingredients is often a nightmare for gluten intolerant people which is why nut meal is often used as an easy gluten free alternative. Nut meals, such as almond, chestnut and hazelnut meals, can be used in savoury or sweet recipes and are simply made up of ground nuts. Alternatively add LSA (linseed, sunflower seed and almond meal mixed) to breakfast cereals, gluten free muffin and cakes recipes.