Figs
If you want to boost your calcium level and enjoy something naturally sweet at the same time, then figs fit the bill. Dried figs contain an impressive 250mg of calcium per 100 gm – compared to whole milk with only 118 mg. So just eating 5 dried figs per day will give you a good 10% of the recommended daily calcium intake. They are also a good source of potassium, magnesium, manganese and iron, and contain plenty of fibre.
Native to the Middle East, figs were one of the first fruits ever to be cultivated. Currently, California ranks third in world fig production after Turkey and Greece. They are more popular in their dried form because fresh figs, although considered a delicacy, tend to deteriorate quickly. When shopping look for ones that are plump and rich-looking with unbruised skins, and eat within two days.
Whether fresh or dries here are some ideas on how to use them. Remember to remove the stalks from dried figs before using them in recipes.
- Eat dried figs as a healthy snack – carry them round in a bag
mixed with your favourite nuts and seeds.
- Add chopped figs to breakfast cereals, fruit cakes and muffins.
- For a tasty desert, try baked figs. Pierce some fresh figs a few times
with a fork, place them in a baking tray and sprinkle with fruit juice
to keep them moist. Bake at a moderate heat for 20 minutes. Serve with
yogurt or Soya cream.
- Stew dried figs in fruit juice with other dried fruit to make a delicious
fruit salad. Sprinkle with cinnamon and nutmeg before serving.
- Fig ice cream – blend two parts dried figs with one part Greek yogurt. Add a few drops of vanilla essence and some honey or brown rice syrup and process until creamy. Pour into a shallow container and freeze for 2 hours. Remove from the freezer and blend the mixture again. Return to the freezer for another hour before serving.
