Fig & Goat Cheese Spread
MOVE OVER COW’S MILK – HERE’S A DAIRY OPTION THAT’S GOOD FOR YOUR GUT!
When I need a quick breakfast, not only to meal prep for the week but also to throw together in the morning, this is one of my go-to’s! Not only am I loving the fall flavors in figs – featured in my produce guide here – but I’m also a huge fan of goat cheese!
Cheese gets a bit of a bad rep when it comes to nutritious and healthy foods. Dairy products, in general, are viewed as inflammatory, unhealthy animal products – which for many people they can be! Studies have shown that about 70% of the population has a difficult time digesting lactose (the sugar in milk products)(1). While limiting dairy can be good for the gut, help balance your intake of saturated fats and overall intake of animal products – goat cheese is a great option if you’re still wanting to get your cheese fix!
HEALTH BENEFITS OF GOAT CHEESE
There are many health benefits of incorporating goat cheese into your diet! Whether you’re looking to swap out more traditional cow’s milk cheeses, or wanting to boost your GI health without ditching dairy completely – goat cheese is the way to go!
Goat cheese is lower in lactose and considered hypoallergenic for those with lactose intolerance and allergies (1). Contradictory to the thought that dairy products cause inflammation, goat cheese actually contains healthy fats that can actually reduce inflammation! Goat’s milk cheese contains medium chain fatty acids, including capric acid (also found in MCT and coconut oil) that has been shown to have antibacterial and anti-inflammatory properties (2). Even more good news for your gut? Goat cheese has probiotics as well! Depending on the type of goat cheese you’re picking up, there are multiple different strains of probiotics that can benefit your natural gastrointestinal flora (3).
Rich in multiple vitamins and minerals, such as selenium, magnesium, calcium, and B-vitamins (1) – this dairy option is a no-brainer if you’re craving a creamy cow’s milk-free alternative! Dairy products, like goat cheese, are also a great source of protein, helping you stay satisfied longer after a meal.
TWO INGREDIENTS, NUTRIENT-RICH, AND THE PERFECT BALANCE OF SWEET.
This breakfast combo is the perfect balance of the sweetness of figs and the tang of goat cheese. It’ll kick that sweet craving without blowing out your taste buds! Ready in about five minutes – You’re going to want this recipe when the week gets busy and you want a sweet, satisfying morning meal.
Fig & Goat Cheese Spread
Prep Time: 5 min
Servings: 4
INGREDIENTS
4 oz soft goat cheese
3 tbsp. fig preserves
FOR SERVING
2 slices, bread of choice
INSTRUCTIONS
In a small to medium sized bowl, add goat cheese and fig preserves.
Mix with a spoon or spatula until evenly combined.
Serve on toasted bread of choice.
Enjoy!
NUTRITION INFO (1 SERVING, 3 TBSP. SPREAD)
Calories: 121, Fat: 6g, Carbohydrates: 12g, Fiber: 0g, Sugar: 11g, Added Sugar: *from preserves, Protein: 5g
MAKE IT DAIRY-FREE OR PALEO
Swap out the goat cheese for a dairy-free option! I like Kite Hill’s plain cream cheese.
Make smart bread choices. If you’re following a dairy-free, vegan, or paleo lifestyle, just pay attention to the ingredients when picking up a new loaf of bread!
WANT TO TRY IT ON MORE THAN TOAST?
Top oatmeal or breakfast quinoa (coming soon!)
Dip for apples. I prefer granny smith!
xx,
mallory