Do you want to know the secret ingredient to add sweetness and flavor without additional sugar or salt + get loads of fiber?
Get ready for “Simply Beautiful/Simply Delicious” Healthy Meals made with figs!
I was absolutely surprised about the endless benefits of figs and how adding them into your diet can add so many amazing health benefits to your body. When I was in Las Vegas for the IDEA Fitness Convention last month, I had the opportunity to meet California Figs and learn about all the fabulous benefits of including figs in your meals. They are not just about great taste, although that is one of my favorite benefits, but the nutrition element will shock you! Here are just some of the nutritional benefits, but read below for even more information !
Fat Free . Sodium Free . Cholesterol Free . High in Fiber . Antioxidant Rich . Prebiotic Food .
FIGalicous Cinnamon Yogurt Bowl
8 ounces fresh figs, halved (California Figs are the best)
2 cups Icelandic Siggi’s Yogurt (or your favorite brand, that’s mine)
1 T. honey, plus extra for drizzle
1/4 cup chopped nuts
Pinch of cinnamon
Heat honey in a medium sized skillet over medium heat. Place the halved figs cut size down and cook until carmelized, which is about 5 minutes. Remove from heat and set aside.
Spoon yogurt into a bowl, sprinkle cinnamon on yogurt, place figs on top with chopped nuts and then drizzle with honey, if desired.
Prep Time: 1 minute
Cook Time: 5 minutes
Serving Size: 2
Great Recipes made at California Figs below, or link on California Figs for an extensive list of recipes.
Stuffed Figs with Yogurt and Grand Marnier by California Figs
- ½ cup Greek yogurt
- 2 tablespoons orange zest
- ½ teaspoon chopped fresh thyme, leaves only
- 1 tablespoon Grand Marnier liqueur
- 12 large dried California Calimyrna figs
- 1 tablespoon finely chopped salted almonds
- 24 small mint leaves; for garnish
Mix yogurt, orange zest, chopped thyme, and liqueur together until smooth; set aside. Remove stems and cut figs in half lengthwise. Divide and spoon scant tablespoons of yogurt mixture onto cut side of each fig half. Sprinkle with chopped almonds and garnish with mint sprigs. Arrange on platter or individual serving plates. Store in refrigerator until ready to serve. Serve cold or at room temperature.
Yields: 24 appetizers
Farro & Fig Salad with Arugula and Feta
- 1 cup semi-pearled farro
- 2 cups water
- 2 tablespoons lemon juice
- 1 tablespoon red wine vinegar
- 2 tablespoons extra-virgin olive oil
- 1 medium shallot, minced (2 tablespoons)
- 1 teaspoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 heaping teaspoon dried turmeric
- 3/4 cup stemmed and chopped California Dried Golden or Mission Figs (6-8 figs)
- 2 gently packed cups arugula
- 2 ounces feta cheese (about ½ cup crumbled)
Put the farro and water into a medium saucepan and bring to a boil over high heat. Lower heat until the water simmers, put on the lid, and cook until the farro is tender, about 25 minutes. Remove from heat and let rest, covered, for 10 minutes.
In a large bowl, whisk together the lemon juice, red wine vinegar, olive oil, shallot, mustard, salt, pepper, and turmeric. Add the farro, figs, and arugula and toss well. Crumble the feta over the top and toss again.
Serve warm or at room temperature.
Makes about 4 cups, 6 servings.
Mason Jar Waldorf Fig Salad by California Figs
- 1 teaspoon balsamic vinegar
- 1 teaspoon apple cider vinegar
- 1 tablespoon extra-virgin olive oil
- Pinch salt
- 1 thinly sliced scallion (white and light green parts only)
- 1 stalk celery, thinly sliced
- 1/2 medium Pink Lady or Granny Smith apple, chopped
- 2 tablespoons chopped walnuts
- 2-3 California Dried Golden or Mission Figs, stemmed and chopped
- 1 ounce crumbled goat cheese or blue cheese (optional)
- 2 cups chopped Little Gem or hearts of romaine lettuce
Put the balsamic vinegar, apple cider vinegar, olive oil, and salt into a 1-quart jar and swirl vigorously to blend. Add the remaining ingredients to the jar in the order listed. Screw on the lid. Store upright in the refrigerator until ready to serve. To serve, empty jar into a bowl or onto a plate and toss well. Makes 1 main-dish salad. Cook’s Note: Add ½ cup of sliced chicken for added protein.
Nutritionists and dietitians have long recognized the benefits of eating more fruits and vegetables. The National Cancer Institute and others advise that eating five or more daily servings of fruits and vegetables helps to maintain health. Fresh and dried figs fit right into the “More Is Better” menus from the Produce For Better Health Foundation. Known for their fiber content, figs also contain more calcium, more potassium and more iron than many other common fruits. Figs also contain disease-fighting antioxidants.
- California Figs are an excellent source of dietary fiber. Just 3 to 5 – dried or fresh – provide 5 grams of dietary fiber.
- One serving – 3 to 5 dried or fresh figs – provides 3.5 grams insoluble fiber and 1.5 grams water-soluble fiber
- Just 3 to 5 dried (1/4 cup; 40 grams) or fresh (1/2 cup; 153 grams) California Figs count as one fruit serving.
- Choosing figs and adequate numbers of other fruit and vegetable servings add fiber, magnesium, calcium, antioxidants and potassium to the diet.
- Figs add sweetness and flavor without additional sugar or salt. This is important when dietary guidance around the world suggests that the consumption of both be reduced.
- Among dried fruits, figs and dried plums are rich in antioxidants and rank with other high antioxidant foods, such as red wine and green tea, which are well-known for their polyphenolics.
- Any food that is a source of soluble fiber, such as the pectin found in figs, is fermented in the large intestine. There it acts as a prebiotic, promoting the growth of beneficial bacteria, such as bifidus and lactobacillus.
- California Figs are an all-natural energy source, perfect for an afternoon snack or a quick energy boost before a game or workout.
- Figs are fat-, sodium- and cholesterol-free.