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Ficus Carica The natural sweet flavour of the fig makes this fruit a great treat for children.. or anyone needing a quick energy hit at the end of the day!
The fig has been well known for its nutritional status, medicinal properties and flavor for many years. In fact the fig was the first tree sited in the Bible! Figs are packed full of nutrients including a variety of vitamins, minerals and fiber. Best of all, the fig makes a sweet and delicious addition to many recipes.
Fresh figs are a delicious addition to salads, fish, dips, snack jars and jams. However the life span of the fresh fig is very short. Once picked from the tree this nutrient dense sweet fruit is best consumed within one week. Dried figs are a great alternative to sugar as a snack or lunch box idea and will last many weeks. To obtain the best flavor and life span, store your figs in the fridge.
Figs are a great source of fiber. Not only do they contain high amounts of insoluble and soluble fiber but they also contain pectin, mucin, ficins and a mix of enzymes that aid digestion.1 Overall, a steady intake of figs is a great treatment for constipation!
Useful for the following conditions:
Bowel health, constipation.
Source of iron:
Fresh figs contain 2.3g of iron / serve.2 Dried figs, being more condensed have an even higher amount of iron. Figs also contain a small amount of B and C vitamins, thus improving the absorption and uptake of iron.
Useful in the following conditions:
Energy production for growing bodies:
The B vitamins in figs provide energy when the fruit is snacked throughout the day. For best results combine dried figs with walnuts to provide a slow release of energy. Children and dairy free eaters will also benefit from the extra calcium provided in figs. Calcium is especially useful in times of growth (kids, pregnancy) or in menopause.
Useful in the following conditions:
Minerals: Iron, calcium, manganese, potassium,
Eaten fresh or dried figs can be added to your cooking in the following ways:
Blend low-fat cream, ricotta or cottage cheese with some fresh/dried figs to create a great spread for toast. This can also be used as a dip for fresh fruit.
Chop 10 fresh figs in half and add to a green rocket based salad. Try rocket, figs, walnuts and soft goat’s cheese.
Add a handful of dried figs to your cereal in the morning.
Store a container of dried figs in your car or desk at work. When you feel a bit peckish after work or a bit sleepy during the day have one or two figs for a quick pick me up. Combine with walnuts/almonds for a slower energy release.
As a desert add fresh figs to ice-cream.
References:
1 Sandi Rodgers, Fruit and Vegetables as Medicine, 1997, National College of Traditional Medicine, Australia
By: Sophie Atkin |
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