Figs, one of mankind’s oldest fruits, is only now receiving its due
attention in homes across the United States. Although considered a fruit, the fig is
actually a flower inverted into itself. They are the only fruit to ripen
on the tree. Originally native from Turkey to northern India, the fig
fruit spread to many of the Mediterranean countries. The primary producers
of dried figs today are the United States, Turkey, Greece, and Spain. This
highly nutritious fruit arrived in the United States by Spanish
missionaries settling in Southern California in 1759. Fig trees were soon
planted throughout the state.
|
Figs |
Serving Size
1/2 cup raw (74g)
Amounts
Per Serving |
% Daily
Value |
Calories
90 |
|
Calories
from Fat 0 |
|
Total Fat
0g |
0% |
Saturated
Fat 0g |
0% |
Cholesterol 0mg |
0% |
Sodium
0mg |
0% |
Total
Carbohydrate 24g |
8% |
Dietary Fiber 2g |
7% |
Sugars 11g |
|
Protein 1g |
|
Vitamin A |
15% |
Vitamin C |
25% |
Calcium |
0% |
Iron |
2% |
* Percent Daily Values are based on a
2,000 calorie diet. |
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There are hundreds of fig varieties but the following are most commonly found in today’s markets.
The Calimyrna Fig: Is known for its nut-like flavor and golden skin. This
type is commonly eaten as is.
The Mission Fig: Was named for the mission fathers who planted the fruit
along the California coast. This fig is a deep purple which darkens to a
rich black when dried.
The Kadota Fig: Is the American version of the original Italian Dattato
fig, that is thick-skinned with a creamy amber color when ripe.
Practically seedless, this fig is often canned and dried.
The Brown Turkey Fig: has copper-colored skin, often with hints of
purple, and white flesh that shades to pink in the center. This variety is
used exclusively for the fresh fig market.
Fig varieties and photos courtesy of the California Fig Advisory Board
Fresh figs are available July through September. Dried figs are never
out of season, and are available all year. You can find them in your
favorite grocery store in the produce or dried fruit section.
Look for figs that are soft and smell sweet. Handle carefully because
their fragile skins bruise easily.
Store fully ripened figs in the refrigerator up to 2 days; bring to room
temperature before serving.
Dried figs are excellent replacement for fat in baked goods. Just
remember when using dried figs to replace shortening or oil in baking do not
overmix or overbake. Use only half of the normal amount of shortening,
margarine, butter or oil, in a recipe when using dried puree. For instance,
if 1 cup of margarine is called for, use only ½ cup. Then use ½ of the fig
puree. Here’s a simple fig puree recipe to include in your baking recipes.
Fig Puree
Makes about 1½cups
Ingredients
2 cups dried figs
¾ cup water
2 tsp vanilla
Puree figs, water and vanilla in blender or food processor. Use as
directed.
Nutritional analysis per serving: Calories 178, Protein 2g, Fat
1g, Calories From Fat 4%, Cholesterol 0mg, Carbohydrates 44g, Fiber 9g,
Sodium 9mg.
Recipes
Fig
Banana Smoothie
Makes 4 servings
Each serving equals 1 cup of fruit or vegetables
Source: California Fig Advisory Board
Ingredients
1 cup chopped dried figs (stems removed)
1 cup 1-inch banana slices
1 cup plain non-fat yogurt
3 cups crushed ice
1 Tbsp honey
mint leaf or berry garnish
Place all ingredients except garnish in a blender (not a food
processor), and blend until smooth, approximately 2-3 minutes.
Strain liquid and pour into tall, chilled glasses. Add garnish.
Nutritional analysis per serving: Calories 200, Fat 1g,
Calories From Fat 5, Cholesterol 0mg, Carbohydrates 49g, Fiber 6g,
Sodium 40mg, Sugars 36g.
Find more in our
recipe database!
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