Figs are ripe and in season during the warmer months of the year and are great to incorporate in a variety of ways- some uncommon. Figs are part of the mulberry family and come in a couple of varieties including black mission, Turkish, kadota, calimyrna, and adriatic (black mission and Turkish are the most popular here in the US). They’re delicious, chewy, incredibly sweet, and loaded with fiber- definitely a fruit to keep in your pantry.
How to use | Enjoy fresh or dried in porridges, oatmeal, mueslis, granola, sliced into salads, blended into smoothies, desserts, in baked goods, and added to soups or sauces to act as a natural sweetener and thickeners. Nutrition Stripped recipes using figs include some favorites, Sticky Fig BBQ Sauce,Mediterranean Millet Salad Wraps, and Fig Zucchini Pasta with Hemp Seed Crumble.
Nutrient breakdown of FIGS | *per 100g
Fiber |10g fiber in 100g fresh figs
Vitamin K | 19% DV
Thiamin | 9% DV
Vitamin B6 | 5% DV
Calcium | 16% DV
Iron | 11% DV
Magnesium | 17% DV
Phosphorus | 7% DV
Potassium | 19% DV
Copper | 14% DV
Manganese | 26% DV
Figs are incredibly fiber rich, both with soluble and insoluble that help our digestive systems stay regular and keeping our blood sugars stable. Most notably with figs and their impact on lowering insulin is found within their leaves. The leaf of a fig has been shown to have antidiabetic properties. Figs are also rich in minerals such as manganese, magnesium, calcium, and potassium all of which are important for cardiovascular health, bone health, and reducing blood pressure.
Where to purchase | health food stores, grocery stores, farmers markets, or online retailers if buying dried in bulk
Tips and tricks | if eating figs raw make your mouth a little scratchy/itchy, which can be common, try flipping the fig inside out and then popping it in! Also, use figs for a great way to increase the fiber