healthy fig goat cheese

5 Veggies and Fruits Great for Healthy Eating this Fall

healthy fig goat cheese

After a year crashing with my parents, I recently moved out to my own apartment. This isn’t my first time living on my own – I like to call the year with my parents just a gap year so I could “find myself” – but I forgot just how hard it is to prepare healthy meals for one.

I spoke with Susan Bires, one of the nutritionists here at FemmePharma on what foods are good to eat and easy to prepare.

Apples. There’s the saying for a reason – apples are one of the healthiest foods a person can eat. High in fiber and vitamin C, they’re also low in calories and sodium and have no fat or cholesterol.

Zucchini. Low in calories, zucchini possesses an impressive nutritional content – with high levels of potassium, B-vitamins, dietary fiber and antioxidants. It’s even known to help regulate blood sugar levels, which is a great help for those with diabetes!

Corn. The most common types of corn you’ll find today are flint, dent, sweet and popcorn. Nutritious and full of fiber, corn aids in digestion and gives you 10% of your daily value of thiamin, phospohorus, vitamin C and magnesium.

Tomatoes. They have it all – alpha- and beta-carotene, lutein and lycopene. Together, these carotenoids synergize to provide great health benefits. (Lycopene, in particular, is associated with a decreased risk of prostate cancer.)

Figs. One medium-sized fig packs in 1.5 grams of fiber! In addition, they’re an excellent source of potassium and vitamins A, E and K. The phyto-chemical compounds in figs help scavenge harmful oxygen-derived free radicals from the body, thereby protecting us from cancers, diabetes, degenerative diseases and infections.

Grilled Fig and Goat Cheese Sandwich with Caramelized Onions


  • 2 tablespoons olive oil
  • 3 medium onions, halved and thinly sliced
  • Coarse salt and ground pepper
  • 1/2 cup fresh goat cheese (3 1/2 ounces), room temperature
  • 8 thick slices whole grain bread
  • 1/2 pound ripe fresh figs (about 8), stemmed and thinly sliced


  1. In a large skillet, heat oil over medium. Add onions, and season with salt and pepper. Cover, and cook, stirring occasionally, until onions have softened, 8 to 10 minutes. Uncover; cook until onions are golden brown, 10 to 12 minutes more (if skillet begins to darken, add cup water).
  2. Dividing cheese evenly, spread cheese on 4 bread slices. Top with onions and figs; sandwich with remaining bread. Heat a large skillet or griddle to medium high, melt butter and spread around the skillet. Place sandwiches in the hot griddle and grill until golden brown, flip and grill until golden brown on the other side. Slice and serve warm.

Chef’s tip – perfectly ripe figs are often slightly cracked with a bit of “honey” forming at the stem. Use them right away!

What are your favorite fall recipes? Let us know in the comments!