When most of us think of figs, we think of the old school Fig Newtons. These are tasty lil’ cookies that are both chewy with a seedy crunch. This fruit is often overlooked as a healthy, vitamin and mineral filled treat in our healthy diets.
Native to areas from India to Turkey, figs were one of the first to be harvested and cultivated. The Spanish brought them to the Americas in the 1500’s. Figs grow on the Ficus tree (Ficus carica), a member of the Mulberry family. They fully ripen on the branch and partially dry on the tree. They usually grow from June to late August. They thrive on hot, dry summers and rainy winters. From August to September they are allowed to fully ripen. They then fall onto a carefully prepared ground to further dry and become harvested. Figs are harvested many times per season. They range dramatically in color and subtly in texture depending upon the variety.
Some of the most popular varieties are:
Black Mission: blackish-purple skin and pink colored flesh
Kadota: green skin and purplish flesh
Calimyrna: greenish-yellow skin and amber flesh
Brown Turkey: purple skin and red flesh
Adriatic: the variety most often used to make fig bars, which has a light green skin and pink-tan flesh
Figs have a full flavor. Sweet and chewy, these fruits are also filled with crunchy seeds that give added health benefits. The fig tree has no blossoms on its branches. Instead the blossoms are inside the fruit itself. The crunchy seeds are actually many tiny small flowers.
Nutritional Benefits
These dynamos have extended health benefits. They hold about 5 grams of dietary fiber per serving. They are naturally fat and cholesterol free. They have zero grams of trans fat. Figs are also sodium free.
They contribute to the essential minerals such as 6% DV of calcium, 8% DV of iron, 7% of potassium, 6% DV of magnesium and 8% of copper.
Figs provide more calcium than milk, 2x dietary fiber than prunes, and 2x the potassium of bananas. (per 100 grams/3.5 oz.) Just eating 3 to 4 dried figs can give you one full fruit serving. These whole fruits are a great way to meet the necessary guidelines of 4.5 cups of fruits and vegetables per day.
Dried figs have high levels of antioxidants.
Lower Blood Pressure – Because figs are a great source of potassium, high contents of this mineral are beneficial to help control blood pressure. Since many people do not eat enough fruits/vegetables and eat foods high in sodium, especially processed foods, many are deficient on potassium. Research has proven that a diet in fruits and vegetables, such as the fig lowered their blood pressure. Dried figs contain phenol, Omega-3 and Omega-6. These fatty acids reduce the risk of coronary heart disease.
Lose Weight- Figs have more fiber than any other common fruit. One serving can give you over 20% DV of dietary fiber only found in fruits and vegetables. Fiber and fiber rich foods can have a positive effect on weight management. Eating fig leaves can lower the levels of triglycerides. Triglycerides are the major form of fat produced and stored in the body. Elevated levels of triglycerides are commonly linked to obesity and heart disease.
Healthier Bones – Figs are a great source of calcium. This mineral helps promote bone density. The potassium found in figs may also counteract the urinary calcium loss caused by high-salt diets typical of most Americans. This helps in the furthering of bones thinning out.
Alkaline – Figs are highly alkaline, thereby supporting the body’s pH.
Cancer – Preliminary tests show that fig leaves may have the ability to inhibit the growth of cancer cells. Further research is needed to confirm the validity of these tests. The fiber content in figs are thought to help with the ridding of colon and breast cancer type cells.
Diabetes – Research has shown that fig leaves have anti-diabetic properties. The American Diabetes Association recommends figs for a high fiber treat. Fig leaves reduce the amount of insulin needed by diabetic patients who need insulin injections. Rich in Potassium, figs help to control blood sugar.
Lower cholesterol- Figs contain Pectin, a soluble fiber. When fiber goes through the digestive system, it soaks up cholesterol and carries them out of body.
Prevention of hypertension- People used to take more sodium in the form of salt. Low potassium and high sodium level may lead to hypertension. Figs are high in potassium but low in sodium. So, it helps to avoid hypertension.
Prevent macular degeneration- Vision loss as we age is due to macular degeneration. Fruits and figs generally are good for prevention of this condition.
Sore Throat Relief- The high mucilage content in figs helps heal and protect sore throats.
Fig Recipes
Spinach Salad with Stuffed Figs and
Warm Port Dressing
Serves 4
Time to prepare: 30 minutes
- 1 cup packed Blue Ribbon Orchard Choice or Sun-Maid Calimyrna or Mission Figs
- 1⁄2 cup port
- 1 shallot, finely chopped or 1 clove garlic
- 1 teaspoon sugar
- 1 1⁄2 teaspoons finely chopped fresh rosemary or 1⁄2 teaspoon dried
- 2 tablespoons goat cheese
- 3 tablespoons finely chopped, roasted pistachios
- 2 tablespoons balsamic vinegar
- 2 teaspoons Dijon mustard
- 2 tablespoons olive oil
- 12 ounces (about 8 cups packed) baby spinach leaves, stems removed
- 1⁄2 cup (2 ounces) thin strips prosciutto
- 1⁄4 cup thinly sliced red onion
- Salt and ground black pepper, to taste
Remove fig stems. Starting at the stem end, cut an “X” three-quarters of way to bottom of 8 figs. Finely chop remaining figs. In small saucepan, combine whole and chopped figs, port, shallot, sugar and rosemary. Cover and bring to boil; reduce heat and simmer 1 minute. Remove from heat and set aside for 10 minutes.
Meanwhile, moisten hands with water and form goat cheese into 8 small balls. Roll in chopped nuts. Cover and chill until serving time. Into fig-port mixture in saucepan, add balsamic vinegar, mustard, salt and pepper. Stir in olive oil. Heat dressing just until warm. Combine spinach, prosciutto and red onion in large bowl. Remove whole figs from dressing and reserve; toss remaining dressing and chopped figs with salad. Place salad on 4 small plates. Fill whole figs with cheese balls and arrange on plates.
Chocolate-Fig Pecan Bars
Makes 32 bars
- 2 cups all-purpose flour
- 3/4 cup sugar, divided
- 10 tablespoons butter or margarine
- 1 package (8-ounce) Blue Ribbon Orchard Choice or Sun-Maid Mission or Calimyrna Figs, chopped
- 3/4 cup chopped pecans
- 2/3 cup semisweet chocolate morsels
- 3 large eggs
- 3/4 cup light corn syrup
- 1 teaspoon vanilla extract
Heat oven to 350°F. In medium bowl, stir together flour and 1/4 cup sugar. Add butter, cut into small pieces. With pastry blender or two knives, cut butter into dry ingredients until mixture resembles coarse crumbs. (Mixture will be dry.) Press crust in bottom of lightly greased 13-x-9-inch baking pan.
Bake for 15 minutes or until edges begin to brown. Sprinkle figs, pecans and chocolate morsels over crust. Lightly beat eggs, gradually beat in remaining 1/2 cup sugar, corn syrup and vanilla until well blended. Pour over crust. Return to oven for 20 to 30 minutes or until filling is firm around edges and slightly soft at center. Cool on wire rack. Cut into bars.
Nutrients per serving: Calories 170; Protein 2g; Fat 7g; Carbohydrates 25g; Sodium 52mg; Dietary Fiber 1g; Cholesterol 30mg.
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