Recently I included in my weekly email a recipe for a dried fruit compote which included dried figs. Figs are one of those fruits which have been enjoyed since ancient times.  They are naturally loaded in phyto-nutrients, anti-oxidants and vitamins.  In fact, dried figs contain a concentrated source of vitamins and minerals.

Dried figs are an excellent source of calcium, copper, potassium, manganese, iron, selenium and zinc.  100g of dried figs contain 640mg of potassium, 162 mg of calcium and 2mg of iron.  In addition, dried figs contain a good amount of B Vitamins together with some antioxidant vitamins such as vitamin A, E and K.  Research has also indicated that chlorogenic acid contained in figs can also help lower blood sugar levels. 

Of course dried figs are always a great standby to prevent constipation.  5 grams of fibre can be found in 3 servings of dried figs -a good reason to include dried figs in your daily breakfast regime. Below is a tasty dried fig breakfast recipe, which can be served on your porridge, muesli or yoghurt.  The Fig and Brazil Nut Cake is also a nutritious and extremely filling cake which can last up to 2 weeks stored in an airtight container.

DRIED FIG AND APPLE BREAKFAST WITH COCONUT YOGHURT

Ingredients: 12 Organic Road dried figs, 3 apples, cored and quartered,1 tsp Organic Road cinnamon, 1/2 cup Organic Road  flaked coconut,  ½ cup Natural Road xylitol, 2 cups water.

Method: Arrange figs and apple in casserole dish, sprinkle with xylitol and cinnamon and cover with water. Fit lid and bake in oven for 25 minutes in moderate oven, or until figs and apple are tender.  Serve with Organic Road rolled oats, Go Vita Gourmet muesli or yoghurt.

Note: I have suggested using xylitol as a sweetener in this dish because xylitol is a natural healthy sweetener which is low GI, low in carbohydrates and low in sugars AND taste good.

DRIED FIG AND BRAZIL NUT CAKE

Ingredients: 2 cups chopped Organic Road dried figs, ½ cup Go Vita Organic cranberries, ½ cup Go Vita sundried sultanas,  2 cups chopped Organic Road brazil nuts , 1 cup chopped Organic Road raw cashews,  ½ cup Go Vita pepitas, ½ cup Go Vita Australian sunflower kernels,  ¾ cup Organic wholemeal plain flour (gluten free can be used if required), ½  tsp Lotus aluminium free bicarb soda, ½ tsp Lotus gluten free baking powder, ¾ cup tightly packed Organic Road coconut sugar, 3 eggs, 1 tsp pure vanilla extract.

Method: Mix together flour, bi carb soda and baking powder, then add in coconut sugar, dried fruits and nuts, mixing well . In a separate bowl beat eggs and vanilla then add to other mixture making sure batter mixes well through fruits and nuts. Pour into loaf tin and sprinkle with pepitas and sunflower kernels. Bake for 60 – 75 minutes at 300F or 150C.  Cover with foil if top of cake begins to burn.