Fig and Goat Cheese Canapés



Last week, I had the wonderful opportunity to teach another class for my healthy cooking series at Draeger’s Cooking School in San Mateo, California.  The class theme was “Mediterranean Picnic” and it was a great way to showcase all the fantastic produce in season right now.  I had a blast with my enthusiastic students, who did a wonderful job– bravo!  You can view photos from the class on The Doctor’s Spicebox Facebook page.


dukkah with crudités and whole grain pita

fig and goat cheese canapes

prosciutto and melon

watermelon with feta and mint

summer kale salad

chicken with lemons and olives

whole wheat couscous with mint and pine nuts

Here is a sample recipe from the class, for a fig and goat cheese appetizer.  Like all the items I presented, this recipe is simple but full of flavor and also healthful.  Figs are one of summer’s fleeting pleasures and also one of the best sources of potassium, which is crucial for heart health, blood pressure control and muscle function. (If you want to learn more about figs, Food52 recently posted a great overview.)

Fig and Goat Cheese Canapés


Serves 12 (2 pieces per person)


12 fresh medium (around 2″ diameter) black or Mission figs

5-6 oz soft goat cheese

24 water crackers

6 tsp honey in a squeeze bottle

fresh mint, chiffonade (garnish)


1. Slice figs lengthwise in half.

2. Smear 1 tsp goat cheese unevenly onto each cracker.

3. Place 1 fig slice on top of goat cheese, cut side up, and gently press into place.

4. Drizzle with about 1/4 tsp of honey, top with mint and serve immediately.


Nutrition info (per 2 canapes):

calories 116

carbs 18g

fat 4g

protein 4g

sodium 93 mg

sugar 11g



Don’t miss your chance to cook with me.  The next class is next month on 8/27 at the Atherton Public Library, where I’ll be presenting a free lecture, demo and tasting, “Sensational Summer Salads.”  

For the full schedule of upcoming events, please visit:  And while you’re there, please give it a “Like” so I can spread the word!

Thank you!

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