Dried figs have something special about them. Many people treat them as a healthy substitute for sweets. It seems like an ordinary snack, but it also surprises with a wealth of nutritional values and an intense, honey flavor. Fruit supports the intestines, heart, bones and skin, and is easily available and easy to include in your daily diet. .
Dried figs are one of the oldest fruits known to mankind. They come from the Mediterranean and the Middle East, where they have been part of the daily diet for thousands of years. They were cultivated in ancient Egypt and Greece, where fig trees were considered symbolic and healing trees. Today, figs are mainly associated with Turkish, Greek, Italian and Israeli cuisine, although they are now available all over the world.
The most popular ones come from Turkey and Greece, which are famous for the best quality sun-dried figs. The drying process usually takes place naturally – the fruit is left in a sunny and warm place until most of the water evaporates. This is a way to preserve its nutritional value.
Fresh fig is delicate, juicy and has a short shelf life, therefore, drying was also a natural way to extend its life. According to the website kontakter.pl: “the dried variant can be stored in the home pantry for up to a year, without fear of spoilage.” Dried fig has intense brown colorslightly wrinkled, harder skin and a soft, dense interior filled with tiny seeds. It is flexible to the touch and its consistency it resembles a date with an apricot. The taste of dried figs is there honey – sweetbut with a hint of caramel and nuts.
Dried figs are extremely rich in nutrients, while remaining a completely natural product. 100 grams of fruit is approximately 250-290 kcal, but the energy comes from natural sugars, fiber and healthy plant compounds. 3 pieces are approx. 115 kcalwhich is as much as in a small store bar, which, however, does not have as many valuable values and is full of artificial additives. Dried figs can be a great substitute for sweets. They have a naturally intense, caramel flavor and do not contain artificial additives, syrups or hydrogenated fats. 3 pieces can instantly satisfy your craving for something sweet, while providing many ingredients that are missing in typical, highly processed snacks.
Fruits come first an excellent source of fiber. Thanks to this, they regulate intestinal function, support metabolism, help with constipation and prevent sudden spikes in glucose after a meal. A large amount of potassium helps lower blood pressure and supports proper heart function. It is also found in dried figs magnesium, calcium, iron, zinc, vitamins A and K, B vitamins and polyphenols with strong antioxidant effects.
Antioxidants they neutralize free radicals, thus delaying the aging process, supporting immunity and improving the condition of the skin. They work comprehensively – at the same time they fill you up, support digestion, take care of the circulatory system and help maintain hormonal balance. The calcium and magnesium they contain make figs great for people who care about bone health.
Who should eat dried figs regularly? People leading an active lifestyle, stressed, with magnesium or calcium deficiencies, in need of concentration (working intellectually, learning), with problems with constipation and slow intestinal function. Fruits are also recommended for women because they help regulate hormonal balance.
Who shouldn’t eat them? People with diabetes or insulin resistance should be careful – figs are healthy, but they contain a lot of natural sugars (glycemic index is 62). They are also not recommended for very low-calorie diets or for active inflammation of the digestive tract, where a low-fiber diet is preferable.
Dried figs are extremely versatile in the kitchen and go well with many dishes – both sweet and savory. They can be eaten raw or cooked. Their soft structure and sweet taste make them combine well with other products, creating interesting compositions. It is worth soaking them in the evening so that their skin will be slightly softer in the morning.
What to add dried figs to? The most classic use is of course baked goods. They are perfect for yeast cakes, breads, babkas, brownies, oatmeal cookies and tarts. You can eat them add to oatmeal, granola, smoothie or yogurtto enrich the meal with fiber and natural sweetness.
Dried figs are unique addition to sandwiches. They taste great with peanut butter, avocado spread, baked chicken or grilled halloumi cheese.
They are also used more and more often in… savory dishes. They go together perfectly with cheesesespecially blue cheese, goat cheese and ricotta. Dried figs in salads is a classic of Mediterranean cuisine – all you need is arugula, nuts, figs and olive oil to create an impressive appetizer.
Dried figs can be used also add to meatespecially go well with poultry, lamb and pork. Dishes in which fruit is stewed in a wine sauce with rosemary or thyme are popular. Their natural sweetness perfectly highlights the taste of intense spices. They work for sauces and marinadese.g. based on balsamic vinegar.
In Middle Eastern cuisine, dried figs are an ingredient pilawudishes with chickpeas and lentils or are added to couscous or bulgur. The fruit can be cut for stuffings, casseroles, one-pot dishes or add to roasted vegetables.
Dried figs are a natural dietary supplement in the form of a small, sweet snack. 3 pieces a day is enoughto provide fiber, potassium, antioxidants and ingredients that support the intestines, bones and regenerate the skin. They are filling, tasty and versatile in the kitchen. They can be added to salads, sandwiches, desserts and savory dishes. It is worth including them in your daily diet, especially when you are looking for a healthy, sweet and nutritious snack.
Source: Terazgotuje.pl, dietetyki.org.pl
