CUISINE & CULTURE
Last week’s column introduced gardeners to the fabulous horticultural aspects of figs, with their low maintenance, trouble-free, and easy culture. They are also packed with health benefits and are a natural source of essential vitamins. Today’s column gives health reasons for gardens to have figs.
Have a sweet tooth? Figs can satisfy those cravings. Figs have been a common sweetener for deserts (like figgy pudding) since the fruit contains fructose and glucose, with a little sucrose. Together the sugar complex forms a source of energy and, unlike refined sugars, a natural source of fiber that definitely provides healthier alternatives to those quick candy bars.
Eating figs is akin to taking a daily supplement. Figs are fat-free, cholesterol-free, excellent sources of Vitamins A and C, with lesser amounts of Vitamins B1, B2, and B6 and K; and are high in minerals calcium, iron, potassium, magnesium, copper.
Figs are good for our bones. As dried fruits, figs are one of the best sources of calcium with 1,000 times more calcium than other common fruits, including skim milk (medicinenet.com). Webmd.com reports the combined high amounts of calcium and potassium have symbiotic activity that improves bone density, especially when dealing with osteoporosis. Potassium improves bone health by reducing bone turnover, while calcium improves bone mineral structure.
Figs are not only good for our bones, they also improve digestion because of their high fiber content. Fiber in our bodies soothes the digestive system, improving gut health (chopped up figs make a sweet topping for oatmeal). Fiber helps the body feel more full and may help in shedding a few pounds.
Fresh figs have short storage life. Immediately chill the fruit after harvest and wash just before consuming. The flesh begins to break down within a week or so but figs are easily preserved by baking a batch of fig newtons, making into jams, and by drying.
Drying amplifies the benefits of figs. Dried figs are dense – increasing dietary fiber and concentrating nutrients; sweetness increases and they store for months.
Dry by placing in an oven at lowest setting; to dehydrate place figs in boiling water for 30 seconds, remove to an ice bath then place into the dehydrator.
Fig varieties adapted to Texas are sold and shipped by Womack Nursery, phone 254-893-6497, website womacknursery. com.
Figs enhance any garden and boost your health. Try one!
Ellen Peffley Harp, a retired professor of horticulture at Texas Tech University, writes about gardening for several Texas newspapers.
