If you plan to go to the market today don’t forget to buy figs. Have you ever heard about the nutrient benefits of figs? They are so precious to our health that you will be surprised and for sure you will add it to your menu.
- Figs are often recommended to nourish and tone the intestines and act as a natural laxative because of their high fibre content.
- A diet rich in fruit and vegetables – including fresh figs, naturally increases potassium and is therefore encouraged to help lower blood pressure.
- Naturally high in dietary fibre, figs can be a useful food to include in the diet for those watching their weight. High fibre foods provide feelings of fullness and can reduce hunger and cravings. Figs also contain prebiotics, which help support the pre-existing good bacteria in the gut, improving digestive wellness.
- Figs are a good fruit source of calcium, a mineral that is involved in bone density. Their high potassium content may counteract the urinary excretion of calcium caused by high salt diets. This in turn helps to keep calcium in bones and lessens the risk of osteoporosis.
There are so many ways you can use figs in different dishes, but let us introduce you today:
Fudgy fig roll
- 140g soft dried fig, chopped
- 1 medium very ripe banana
- knob of butter, for greasing
- 3 large egg, separated
- 225g light muscovado sugar
- 120g wholemeal flour
- 1 tsp bicarbonate of soda
- 1 tsp ground cinnamon
- good grating fresh nutmeg (optional)
- 4 tbsp golden caster sugar
For the filling
- 300ml double cream
- 4 tbsp icing sugar, sifted
- about 250-300 g fig jam or conserve
- Cover the figs with boiling water in a bowl and set aside to soften for 30 mins. Drain and mash well with the banana.
- Heat oven to 190C/170C fan/gas 5. Grease a Swiss roll tin – about 34 x 24cm. Line the base with baking parchment.
- Separate the eggs, collecting the whites in a large clean bowl. Beat with an electric whisk until stiff peaks hold on the end of your whisk, then add half the sugar and beat until thick and glossy.
- In another mixing bowl, beat the yolks with the remaining sugar until pale. Whisk in the mashed fig mixture. Fold this mixture into the meringue mixture until well combined. Mix the flour, bicarbonate of soda, spices and a pinch of salt. Sprinkle it over the wet mixture and very gently fold in, again until well combined. Gently scrape and spread the batter into the tin. Bake for 12-15 mins until springy to the touch.
- Meanwhile, lay a clean tea towel on the bench (this helps keep the cake nice and moist). Scatter the caster sugar over the towel, flip on the cake, peel off the parchment, then roll up from the shortest side with the tea towel into a Swiss roll. Lift onto a wire rack to cool completely.
- Unroll the cake gently. Using electric beaters, whisk the cream and icing sugar together to soft peaks. Spread the fig jam over the cake, followed by the cream. Roll up again and slice to serve.