Cooking with Tammy Kelly: Summer Figs
Sweet, juicy, and crunchy, it’s hard to think of a fruit that provides the unique goodness of a fresh fig. A fig's unique flavor makes it a wonderful treat all on its own, but when added to a recipe, the results can be very tasty. Super nutritious, the low-calorie fruit is an excellent source of calcium, potassium, and fiber, one large, raw fig has just 47 calories. Figs are filled with antioxidants are thought to reduce cell-damaging free radicals in the body. Nutrition experts recommend upping your antioxidant intake by eating more fruits and vegetables like figs.
You can’t snooze if you want to snag from fresh figs! Fresh figs are quick to sell out at local fruit stands and farmers markets, partially because figs do not store well and have a shelf life of only a few days at best. If you want fresh figs your best option is to plant a fig bush. Lucky for us, figs thrive in our region and are one of the easiest fruits to grow organically.
Make the most of this in-season fruit by trying out one of our healthy fig recipes — breakfast, lunch, dinner, and dessert are all covered!
Baked Fig Bread
Cooking Spray
1 cup fresh figs, stemmed, chopped and mashed
1 large egg
¾ cup granulated sugar
1/3 cup unsalted butter, melted
½ teaspoon vanilla extract
2 cups white whole-wheat flour
1 ½ teaspoons baking powder
½ teaspoon salt
¼ teaspoon ground cinnamon
Preheat oven to 350 degrees F. Spray an 8 1/2- x 4 1/2-inch loaf pan with cooking spray.
Whisk together mashed figs, egg, sugar, butter and vanilla in a large bowl until well combined. Stir together flour, baking powder, salt and cinnamon in a small bowl. Whisk flour mixture into fig mixture, stirring until just combined. Pour batter into prepared pan.
Bake in preheated oven until a wooden pick inserted in center comes out clean, about 50 minutes. Let cool in pan 10 minutes. Remove from pan; transfer to a wire rack to cool completely, about 1 hour.
Serves 12, each serving contains; Calories 178, Fat 6 g, Protein 3 g, Carbohydrates 28 g, Fiber 2 g, Sodium 148 mg.
Small Batch Fig Jam
(I make this every year, and sometimes leave the thyme out)
3 lemons
1 1/2 cups sugar
1/4 cup honey
3 tablespoons fresh lemon juice
3 thyme sprigs
2 pounds ripe fresh figs, stemmed and quartered
Remove strips of rind from lemons using a vegetable peeler, avoiding white pith. Combine rind strips and remaining ingredients in a large, heavy saucepan or large Dutch oven; bring to a boil over medium-high heat. Reduce heat to medium; cook 50 minutes or until mixture thickens, stirring frequently to prevent sticking. To test for doneness, place a small amount on a chilled plate. Tilt the plate; preserves should move sluggishly. (If testing with a candy thermometer, it should read 220°.) Discard thyme and lemon rind strips.
Serves 24, each 2 tablespoon serving contains; Calories 132, Fat 0.2 g, Protein 0 g, Carbohydrates 34 g, Fiber 2 g, Cholesterol 0 mg, Sodium 1 mg.
Summer Salad with Figs, Watermelon and Feta
Fruit:
2 cups cubed watermelon
1 cup cubed cantaloupe
3-4 fresh figs, sliced into fourths
1/4 cup crumbled feta cheese
Fresh mint
Dressing:
1/4 cup vegetable oil
1 tablespoons honey
2 tablespoons white balsamic vinegar
Pinch of white pepper
Gently toss all fruit with vinaigrette. Serve in a bowl or platter and top with crumbled feta cheese and fresh chopped mint.
Basic Sweet Roasted Figs
5 fresh figs (medium to large in size)
1 tablespoon brown sugar
½ teaspoon cinnamon
1 ½ tablespoon local honey
Preheat oven to 350 degrees.
Slice figs, in thin slices, or wedges, and place them in a baking dish. Sprinkle brown sugar and cinnamon on fig slices.
Roast for 40 minutes and remove from oven. Cool for 10-15 minutes and serve with honey.
Oven Dehydrating Fresh Figs
Wash and dry fresh figs. Cut figs in half.
Preheat oven to lowest heat possible, close to 135 degrees, if your oven does not go this low, crack the door slightly, so your figs dehydrate instead of cook.
Place figs skin side down on a baking sheet lined with parchment paper, leave space between them so as not to crowd.
Bake 6-10 hours, flipping the figs about 1 time per hour.
Let cool completely before storing in an airtight container. These will store well for up to 2 years in an airtight container in a dry space.
Ways to use dried figs;
-These are terrific snacks straight from the container.
-Plump them up for use in other recipes by boiling them in water for about 10 minutes.
-Chop and add to oatmeal or yogurt for a great breakfast, or for ice cream for dessert
-Top a salad
-Use as an appetizer with some blue cheese or goat cheese.
-Use in baked goods, such as muffins, bread, carrot cake, etc.
