Introduction
Fig, a unique fruit from the Mediterranean and Middle East, has recently gained popularity due to its nutritional value and versatility in cooking. In this article, we will provide a beginner’s guide to eating figs, creative recipe ideas, tips on maximizing the nutritional benefits of figs, and how to include figs in a variety of meals.
A Beginner’s Guide to Eating a Fig
For those who have yet to try figs, they can be a little daunting. But once you know how to prepare and eat them, you’ll be hooked! Here’s a simple and easy step-by-step guide on how to eat a fig:
- Wash the figs well under cool water and gently pat them dry with a clean cloth.
- Use a sharp kitchen knife to make a vertical slit on your fig, starting from the top and cutting halfway down to the stem.
- Gently spread the fig open and scoop out the sweet flesh with a spoon or eat it straight from the fruit.
Some additional tips to make eating figs easier and more enjoyable are:
- If you are finding it difficult to cut the figs, try using a small serrated knife or kitchen shears to prevent the flesh from being crushed.
- Figs are available fresh, dried or canned, so choose the kind that suits your taste and needs.
- For those with sensitive palates, it’s worth noting that figs contain tiny edible seeds, so if you have trouble digesting them or prefer not to eat them, you can try pureeing the figs before adding them to your recipes or purchasing a seedless variety.
The Best Ways to Incorporate Figs Into Your Diet
Fig is a versatile fruit that can be incorporated into many meals, making it easy to enjoy in many forms. Here are a few creative and tasty ways to include figs in your diet:
- Salads: Fresh figs paired with arugula, goat cheese, and balsamic vinaigrette is a perfect pairing.
- Pastry: Figgy tartlets, cakes, or pies make for a luscious dessert.
- Appetizers: Dried figs can be stuffed with cheese, wrapped in bacon, and baked for a delicious snack.
- Mains: Add fresh figs to meat dishes such as lamb or pork to enhance the flavor.
Pairing figs with other foods that complement their unique flavor is also a great way to enjoy them. For instance, figs go well with honey, cinnamon, cream cheese, walnuts, and dark chocolate.
5 Healthy and Simple Fig Recipes
Here are five easy and healthy recipes that anyone can make:
- Fresh Fig Salad:
- Combine sliced figs, arugula leaves, crumbled goat cheese, and pecans in a bowl. Drizzle with your preferred vinaigrette and serve.
- Fig and Ricotta Toast:
- Toast your favorite bread and spread ricotta cheese on top. Add sliced figs and drizzle with honey.
- Dried Fig Bars:
- Pulse chopped dried figs, oatmeal, and honey in a food processor and press the mixture into a tray. Chill for 30 minutes before cutting into bars. A perfect snack for when you’re on-the-go.
- Fig and Prosciutto Pizza:
- Spread fig jam on pizza crust, add shredded mozzarella, chopped prosciutto, and sliced fresh figs. Bake in a preheated oven until cheese is melted and crust is crispy.
- Baked Figs:
- Cut the stem off of fresh figs, drizzle with honey and sprinkle with cinnamon. Bake in the oven at 375°F for 10-15 min or until lightly browned and fragrant. Serve warm with whipped cream or vanilla ice cream.
Why Figs Are a Superfood and How to Maximize Their Nutritional Benefits
Not only are figs delicious, but they’re also packed with essential nutrients. They are high in fiber, potassium, calcium, and magnesium. Figs are also rich in antioxidants such as polyphenols, which help to protect the body against inflammation and chronic disease.
To maximize the nutritional benefits of figs, try eating them fresh or when they are dried. Fresh figs have the highest nutritional value because they lose essential nutrients during the drying process. If you’re opting for dried figs, try to purchase those that are unsweetened and preservative-free to avoid consuming unnecessary added sugars.
Enjoying Figs Beyond the Fruit Bowl
In addition to fresh and dried figs, there are other ways to enjoy the fruit. Fig jams, fig pastes, and fig-based spreads are all delicious and versatile condiments that can be used in sweet and savory recipes. For instance, fig spread can be used to glaze roasted chicken, marinade tofu, or to spread on toast. Dried fig paste can be added to a cheese board to complement the cheese and can also be used in baking recipes for additional flavor.
Getting to Know the Fig
There are many different fig varieties, each with its own unique flavor and texture. The most common varieties found in the United States include:
- Black Mission: Small, dark purple fig with a deep, rich flavor and soft texture.
- Calimyrna: Large, light green fig with a nutty flavor and chewy texture. Often eaten dried.
- Brown Turkey: Medium-sized golden-brown fig with a sweet and mild flavor and a firm texture.
When selecting fresh figs, look for those that are plump, slightly soft, and have a fragrant smell. Avoid figs that are mushy, bruised, or have broken skin. Fresh figs can last for up to three days in the refrigerator, and you can preserve their texture by storing them in a plastic bag.
A Fig-Infused Feast
Bring the flavor and versatility of figs to your mealtime with these sensational recipes:
- Appetizer: Goat Cheese and Fig Crostini:
- Spread goat cheese on toasted baguette slices and top with sliced figs. Drizzle with honey and sprinkle with chopped walnuts.
- Entree: Pork Tenderloin with Fig and Port Wine Sauce:
- Sear pork tenderloin in a skillet before baking in the oven until cooked through. For the sauce, reduce 1 cup of port wine, 1 cup of chicken broth, and 1/2 cup of fig preserves until thickened. Serve with the pork.
- Dessert: Fig and Vanilla Bean Crème Brûlée:
- In a saucepan, heat 2 cups of half-and-half, 1 split vanilla bean, and 1/2 cup of sugar until hot. Whisk 5 egg yolks in a bowl and slowly whisk in the hot cream mixture. Stir in diced fresh figs and bake the custard in a water bath until set. Sprinkle the top with sugar and broil to create a crispy burnt sugar crust.
Conclusion
Now that we’ve covered all the aspects of figs, from how to eat them to creative recipe ideas, discover the sweetness and versatility of figs. Whether you’re a longtime fan of figs or a newcomer, you can make them a part of your diet and enjoy all the nutritional and delicious benefits they have to offer.