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December 30, 2011 | Comments: 0

Figs: Thinking Outside the Cookie

If your only experience with figs has been as cookie filling, you’re missing out. Here’s what’s healthy about figs.

Figs, from ficus trees, are delicious, especially if you can find them fresh. And they offer lots of fiber and potassium, as well as some calcium, magnesium, iron and other nutrients. Plus, they’re especially rich in antioxidants. A study in the Journal of the American College of Nutrition scored dried figs (and apricots) as highest in overall nutrients, compared to other dried fruits. 

Though fresh figs have more calories, ounce for ounce, than most other fruits (60 in 3 ounces), they are still low in calories. But dried figs, like other dried fruits, are a concentrated source of sugar and thus have far more calories (215 in 3 ounces). Watch out also for extra calories in canned figs packed in heavy syrup. Some people are sensitive to sulfites used as a preservative on dried figs; organic dried figs contain no sulfites.

Figs come in many varieties and range in color from pale green to purple-black on the outside and yellow to red inside. Marks on the skin are harmless; they occur when the figs rub up against leaves as they grow. Because they’re picked fully ripe and are delicate, fresh figs spoil fast, so keep them refrigerated and eat them as soon as possible. You can freeze fresh figs, though this makes them softer. Dried figs are a good pantry staple—just make sure they don’t become moldy.

Add figs to oatmeal, salads, chutneys, salsas and rice, pasta and couscous dishes; simmer them in water or juice; slice and broil them, or skewer and grill them. They are good paired with cheese and nuts, sprinkled over frozen yogurt, and chopped and baked into breads and muffins.

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