Figs are most commonly consumed dried throughout the year,
but nothing can beat the unique taste and texture of fresh figs. They are beautifully
sweet, with the different textures like the chewiness of the flesh, the
smoothness of the skin, and the crunchiness of the seeds, complimenting every
mouthful.
Figs are part of the mulberry family and come in many varieties, but come
into season in September in the UK, so this is the time when they are at their
most flavourful and plentiful.
So what are the health benefits?
·
Figs are low in calories, totting up to only
74kcal per 100g – so by adding figs to desserts or dishes for natural sweetness
or flavour can be a great alternative
·
Figs are high in fibre providing 2.9g of fibre
per 100g – your recommended intake is 25g per day. By meeting these
requirements you can aid digestion and regular bowel movements, and decrease
the risk of some cancers
·
Figs are rich in vitamins such as A, E, K and
vitamin C. All of which are vital for the body to grow, repair and maintain its
healthy state
·
Both fresh figs and dried figs are excellent
sources of B vitamins which are needed for the healthy metabolism of proteins,
fats and carbohydrates
·
Figs are rich in antioxidants which prevent
certain cancers in developing, infections, diabetes and reduce the risk of
heart disease and strokes
·
Figs are rich in cholorgenic acid which some
studies have shown to help control blood sugars and control blood sugar levels
in type 2 diabetes
·
Figs, particularly dried figs, are excellent
sources of minerals such as iron and copper, (needed for red blood cell
production) calcium, (needed for teeth and bones) and potassium (an important
component in cell structure and body fluid).
Recipe time! Figs are fantastic in recipes, and there shape
and colour can add flare and a touch of fancy to any dish! Here are a couple of
recipes, one of mine and one from the ‘BBC good food’ website, both are
deceptively easy, and are just delicious.
Sticky Cinnamon Figs – this
is great low fat dish
8 ripe figs
Large knob of butter cut into eight small pieces
4 tbsp. of clear honey
2 tbsp. of chopped pistachios
1 tsp. of ground cinnamon
Greek yoghurt or low-fat vanilla yoghurt to serve (Rachel’s yoghurt is
lovely!)
1.
Cut a deep cross in the top of each fig, and sit
the figs in a deep baking dish (I would line it with tin foil to prevent excess
scrubbing of your dish!), drop a piece of butter into the top of the fig and
drizzle with honey and top with the cinnamon and chopped nuts. You can use any
nuts you like in this dish, but pistachios compliment the dish well.
2.
Pop under a medium heat grill for 5mins, until
softened, then pop the figs on top of the yoghurt, spooning the sauce in the
bottom of the dish on top, and done!
Prosciutto and fig-finger
sandwiches – a great twist on a packed lunch or great finger food!
Butter, for spreading
4 slice of ciabatta or white bread
50g of thinly sliced prosciutto
2 figs
½ tsp. of olive oil
½ tsp. of balsamic vinegar
Salt and pepper
Rocket leaves
1.
Butter the slices of bread and fold the
prosciutto over two slices.
2. Remove
the skin from the figs and slice thinly, and place over the prosciutto
3.
Mix together the olive oil, balsamic vinegar,
salt and pepper and drizzle over the figs, and top with rocket leaves and the
other slice of bread. To serve as finger food, if using white bread, slice off
the crusts and cut into finger sized pieces. Delicious!
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