I've done a bit of work on AC systems. I don't know whether the following might be of any use but here goes:
1. The 7% figure will have come (almost) out of a hat! Aircon systems are like domestic fridges and they have various thermostats in them. Different systems work in different ways, but they all have some means of preventing the compressor from running if the temperature of the evaporator (the bit that gets cold) drops low enough to freeze the condensation on it. IF that happens, it quickly turns into a block of ice and you don't get any air into the cabin until it has defrosted. Because of that, the pump constantly cycles in and out - cutting in when the evaporator temperature gets above about (say) 5 degrees C and cutting out when it gets down to (say) 1 degree. As a result, it goes without saying that in cold weather, the aircon system won't use anything LIKE 7% more fuel! In hot weather, it's likely to use more than that. Most are designed to cope with about 40 degree ambient air temperatures, so none of them work at full capacity in the UK. Also, as has been said, driving with the windows open also carries a fuel consumption penalty, so it's a trade-off. Again, that penalty varies with speed, but general consensus amongst manufacturers is that at motorway speeds, even in hot weather, you're probably better off using the aircon rather than opening the windows.
2. No you don't get "anaemic heat"! Because of the way the system cuts in and out, the air coming off the evaporator is never likely to be less than about 1 or 2 degrees. I can't think of any healthy car whose heater couldn't cope easily with that sort of incoming air temperature, because even if they don't have aircon, we regularly see that sort of temperature in winter. Simple thing is just to try it!
3. My last car (Peugeot) owner's manual tells me the system needs to be run for at least 15 minutes a month. This is partly to keep the seals lubricated but also because the problem with the current refrigerant is that it doesn't mix well with its lubricating oil. The oil tends to separate-out if the system isn't used, so the compressor suffers abnormally high wear on startup after a prolonged period of inactivity. Having said that, it's worth not getting too hung-up about it. In a hard winter, even if you keep the "switch" on all the time, the anti-icing feature mentioned in 1 will probably prevent the compressor from engaging if the ambient air temperature is below freezing, so we might THINK our aircon is running, but actually the compressor isn't turning! Remember that they have aircon cars in places like Sweden where the ambient temperate won't get above freezing for months at a time!
4. Yes, it's great for demisting because warm air can hold much more moisture than cold. As the moist air passes though the evaporator, it cools and dumps the surplus condensation that it can no longer carry. It is then drier when it passes over the heater matrix (where it is warmed up again) so that it carries much less moisture into the cabin. The downside (as has been said) is that the condensation gets dumped into the heater box - which is supposed to have drain holes, but you do (especially on cars where the aircon is used all the time in humid climates) end up with musty smells on startup. You can buy various cleaning kits from Halfrauds and the like.