After moving 7 times in 10 years, last year we moved into a house in a suburb near Austin, Tx. The house came with a nice fig tree and I must admit that it is the piece of resistance of our garden. The smell of fig leaves is very specific and the fruits are sweet and fragrant. Well, being in high season now, I started picking them. One huge bowl a day at least.
It was only a matter of time before we “invented” a recipe. Here it comes…
Figs benefits for health
Figs are rich in natural sugars, soluble fiber and minerals (including potassium, calcium, magnesium, iron and copper) and are a good source of antioxidants and vitamins.
- 100 grams of dried figs have about 209 calories, 3.3g protein , 1.5g fat, 48g carbohydrates, 9.2g fibre.
- 100 grams of fresh figs have about 43 calories, 1.3g protein, 0.3g fat, 9.5g carbohydrates, 2g fibre.
Figs have extraordinary benefits for the stomach and can act as a natural laxative due to their high fibre content.
Many of us consume too much sodium (salt) found in processed foods. High sodium intakes can lead to potassium deficiencies and this imbalance between the two minerals can lead to high blood pressure. A diet rich in fruits and vegetables – including fresh figs, naturally increases potassium and is therefore encouraged to help lower blood pressure.
Naturally rich in dietary fibre , figs can be very useful for those who want to lose weight. Foods high in fibre give the feeling of satiety and thus reduce cravings and hunger. Figs also contain prebiotics that help maintain the health of the bacterial flora in the stomach.
Figs are a good source of calcium , a mineral involved in bone density. The high potassium content can counteract urinary calcium excretion caused by high-salt diets. In turn, it helps keep calcium in the bones and lowers the risk of osteoporosis.
We already know how wonderful strawberries are. Strawberries are low in calories and rich in vitamins: 100g of strawberries have 32 calories and provide almost 100% of the daily requirement of vitamin C. The flavonoids contained in these fruits help reduce cholesterol and maintain cardiovascular health. The pigments that give them their red colour are powerful antioxidants – elements that fight free radicals (responsible for cell damage).
What else do they contain: potassium, vitamin K, vitamin B5, vitamin B6, folic acid, riboflavin (vitamin B2), magnesium.
Fig and Strawberry Pie Recipe – Gluten Free, Sugar Free, Paleo
The fruits in the recipe below can be substituted at any time, depending on the season. You can also use wheat flour, if you don’t mind gluten .
- 2 cups almond flour
- 5 eggs
- 1 cup coconut milk
- 1/4 cup maple syrup
- 2 teaspoons vanilla
- a pinch of salt
- strawberries (I used around 10)
- fresh figs (I used around 12)
- 1/2 cup blueberries
- butter for the pan
First I greased the pan with butter then I placed the strawberry slices and figs in the tray. Half strawberries and half figs.
Then, in a separate bowl, mix the rest of the ingredients: almond flour, milk (you can put any milk with fat), maple syrup (or other favorite sweetener), vanilla and a pinch of salt. The batter must have the consistency of the pancake batter. I mixed it well with a hand held mixer and put over the strawberries and figs. I “threw” some fresh blueberries over the batter.
Bake for about 45 minutes at 380F until nicely browned on top. I served it with fresh mint leaves and fresh figs. Delicious, healthy and so easy to prepare!