Nutrition Notes: F is for Fall… and Figs!

by Divya Denduluri (MS Nutritional Biology, CLEC), Nutrition Education Volunteer

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We are celebrating National Fig Week on the first week of November. Fresh figs are usually in season from late summer through early fall, although dried figs are available all year round. Figs are sweet, succulent, and packed with fiber, calcium, potassium, iron and disease-fighting antioxidants.

Four popular varieties of figs are grown here, in California:

1. Brown Turkish figs have light purple to black skin, pink flesh and a robust flavor.
2. Black Mission figs have purple to black skin, pink flesh and an intense, earthy flavor.
3. Calimyrna figs are large yellow-skinned figs with a sweet, nutty flavor.
4. Kadota figs have a light amber color with a light, delicate flavor.

Here is a recipe for a quick, and delicious fig bar.

Recipe: Fig Bar

Preparation time: 20 minutes | Number of servings: 6 to 8 bars

Ingredients:

- ½ cup of dried figs – mashed or chopped fine
- 1 ½ cups of nuts and/or seeds – chopped, powdered or as is
- A pinch of salt (optional)

Directions:

1. Mix the ingredients together and knead until evenly mixed.

2. Line a tray with parchment paper and place the fig mixture on it.

3. Top the mixture with another sheet of parchment paper. With a rolling pin, roll the fig mixture flat, to desired thickness.

4. Remove the parchment paper on top and cut the flatted fig mixture into bars.

These bars can be stored at room temperature for a week, and longer if refrigerated.

Try adding figs to guacamole for a fun new twist. CLICK HERE.

Figs with couscous and feta make a delectable combination. CLICK HERE.

References:
1. http://californiafigs.com/nutrition.php
2. http://californiafigs.com/index.php?pageid=8