Known as "nature's most nearly perfect fruit," figs can now also be called 2011's "No. 1 emerging fruit," according to the International Association of Culinary Professionals. Yet ancient Egyptians, Greeks and Romans all held the fig in high esteem, thanks to its high nutritional, medicinal and cosmetic value. Either dried or fresh, figs get much appreciation for their chewy flesh, crunchy seeds and tart flavor.
Background
Originally from Turkey and India, figs grow on ficus trees in warm climates such as Italy, Spain and Greece. In the 1700s, Spanish missionaries transported the trees to California, where they still grow today. While hundreds of varieties exist, the most common figs include Calimyrna, Mission, Brown Turkey and Kadota.
Benefits
When it comes to fiber, figs contain more than any other fruit. You get 5 grams of fiber in either a half-cup of fresh figs or a quarter-cup of dried figs. Figs are also high in calcium, iron and potassium, a mineral in which many people are deficient.
Availability
Fresh figs are in season from July through September, but dried figs are always available, usually in your grocery store's produce section. Because fresh figs last only a week after harvest, about 90 percent of them are sold dried, which only adds to their nutritional value.
Dried vs. Fresh
According to the USDA National Nutrient Database, dried figs rank higher than fresh in fiber, protein, calcium, iron, magnesium, phosphorus and potassium, but lower in beta-carotene and denser in calories. Dried figs are a superior source of nutrients, antioxidants and fiber, according to a 2005 University of Scranton study published in the "Journal of the American College of Nutrition."
Fig Tips
If you are sensitive to sulfites or suffer from asthma, buy organic dried figs only. To make them plump and juicy before eating, simmer for a few minutes in water or fruit juice. For your afternoon snack, carry dried figs in a plastic bag or container. Mix figs into your salad. Add chopped figs to mashed winter squash or sweet potatoes, oatmeal, yogurt or a frozen dessert. Spread fresh ricotta on sourdough bread and top with chopped figs and a drizzle of honey.
Fig Flavor
A dried-fig purée makes an excellent substitute for the fat or sweetener you use for baking. Mix in a blender two cups dried figs with 3/4 cup water and 2 tsp. vanilla. When using as shortening, measure half the amount called for in the recipe. Because they contain a natural humectant, dried figs retain moisture and extend the freshness of your baked goods.
References
- "Los Angles Times"; "Fresh or Dried, Figs Are Nearly Perfect Fruit"; Dr. Sheldon Margen et al, January 11, 1999
- FoodReference.com; "Fig -- Powerhouse of Nutrition"; Zarina Patel
- "The 150 Healthiest Foods on Earth"; Jonny Bowden; 2007
- "Journal of the American College of Nutrition"; "Dried Fruits: Excellent in Vitro and in Vivo Antioxidants"; J.A. Vinson et al; February 24, 2005
- California Fig Advisory Board: Nutrition
- iBenefits.com: Benefits of Eating Fig Fruit
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