Fresh Fig Nutritional Benefits
Fresh fig recipes are the easiest way to add more fibre and vitamins into your diet. Figs are high in many vitamins and minerals, they’re rich in fibre and they’re a versatile, delicious ingredient that’ll add a touch of decadence and a beautiful burst of sweetness to any recipe. Fresh or dried figs have been a commonly used ingredient for centuries. In fact, the ficus tree, which is part of the mulberry family, can be traced back as far as the earliest historic documents, and it features prominently in the bible too.
Fresh figs are high in natural sugars, minerals and soluble fibre. They’re also rich in minerals that include potassium, calcium, magnesium, iron and copper, and they’re good source of antioxidant vitamins A and K.
Fresh figs dipped in chocolate with hazelnut crumb
Serves: 7+ ppl
Prep time: 15 mins
Cook time: 15 mins
A drizzle of gorgeous dark chocolate over succulent fresh figs! Fab for a sweet snack or dessert!
Ingredients:
- 12 small fresh ripe figs halved
- 100 g good quality dark chocolate coarsely chopped
- 1 teaspoon coconut oil
- 1 tablespoon honey
- 1/4 cup hazelnuts toasted & coarsely chopped
Method:
- Melt dark chocolate and coconut oil in a heatproof bowl over a pan of simmering water, making sure the bottom of the bowl does not touch the water. Remove from heat, add honey. Stir until mixture is smooth and well combined. Place hazelnuts into a shallow bowl.
- Dip each fig half way into the dark chocolate mixture. Place on a baking paper lined tray and allow to partially set – about 5 minutes before rolling in chopped hazelnuts. Return to tray and chill for 10 minutes to set before serving.
Tip: try to buy roasted hazelnuts that have skins removed. Otherwise roast in oven at 180 C for 10 minutes or until the hazelnuts are aromatic & lightly toasted and the skins are just starting to crack. Transfer nuts to a clean tea towel and gently rub together to remove their bitter skins. Coarsely chop skinned hazelnuts using a large kitchen knife or alternatively pulse for a few seconds in a food processor. Great too if figs are dipped in chocolate & sprinkled with pink Himalayan sea salt.
Makes 12
Nutrition Per Serve
Calories:Â 94 Cal (or 393 kJ)
Fat:Â 4.6 g
Saturated fat:Â 1.9g
Protein:Â 1.4g
Carbohydrate:Â 11.4g
Sugars:Â 10.5g
Fibre:Â 2g
Sodium:Â 4mg
Fresh fig, pear and radicchio salad with prosciutto
Try this fresh and flavoursome salad!
Serves: 3-4 ppl
Prep time: 15 mins
Cook time: 0 mins
Ingredients:
- 2 medium Pear/s cut into eighths, cored and placed in acidulated water to prevent browning
- 2 tablespoons fresh pomegranate juice
- 6 teaspoons olive oil
- 1 small head radicchio torn
- 6 fig/s
- 120g prosciutto about 12 paper thin slices
- 1/3 cup fresh pomegranate seeds
- 1 sprig fresh mint leaves torn, to garnish
- sea salt & freshly ground pepper to taste
Method:
- Drain pears, pat dry with kitchen paper towel and slice thinly.
- Whisk together pomegranate juice and extra-virgin olive oil. Season with sea salt and freshly ground pepper.
- Place shredded radicchio into a medium bowl and toss lightly with half the pomegranate dressing. Arrange dressed radicchio in an even layer over the base of a serving platter.
- Tear the figs into bite-sized pieces and attractively arrange over the radicchio with the prosciutto and pear slices.
- Scatter over the pomegranate seeds and mint leaves. Drizzle over the remaining dressing. Season with a generous sprinkling of sea salt and a good grinding of pepper. Serve immediately.
Nutrition Per Serve
Calories:Â 270 Cal (or 1130 kJ)
Fat:Â 12.9 g
Saturated fat:Â 3.1g
Protein:Â 11.7g
Carbohydrate:Â 21.5g
Sugars:Â 19.5g
Fibre:Â 7.5g
Cholesterol:Â 54mg
Sodium:Â 791mg
Fresh Fig Recipe Ideas
Need a few more ideas on how to incorporate more figs into your diet? We’ve got ‘choo.
Here are five top tips for how to eat more figs.
1. Grilled figs stuffed with mascarpone or fresh ricotta.
2. Add sliced figs to a salad of rocket, walnuts and blue cheese.
3. Wrap halved figs with thinly sliced prosciutto and drizzle with caramelised balsamic.
4. Broiled figs brushed with butter
5. Sourdough toast topped with cream cheese, halved fresh figs and honey.
6. Include quartered figs as part of a cheese platter.
7. Make bliss balls!
8. Dried dates go beautifully with a cup of tea or coffee as a low calorie sweet treat
Keen to get more recipe ideas and quick tips like ‘How To Choose a Goal Weight To Ensure You Succeed‘ and ‘What To Eat Before A Workout‘? Why not join our May Intermittent Fasting Challenge. The first 14 Days is absolutely free.
