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Green fig: A healthy Caribbean staple | Loop Trinidad & Tobago (9)

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Green fig: A healthy Caribbean staple | Loop Trinidad & Tobago (10)

As a food that’s known for its versatility, it’s safe to say that green fig is a popular Caribbean staple. If you’re lucky, accessing it may even be as easy as taking a trip to your backyard.

It’s primarily used in soups, to make green fig pie or salad as well as enjoyed with saltfish and ground provisions. However, many may not know that it can also be used to make drinks such as punches.

In light of Health Week at Loop, we’re sharing the many benefits of green fig and a nutritious punch recipe that you can try at home.

  1. Full of fibre

A diet rich in fibre helps to promote a healthy digestive system. This makes green fig a great choice for those with digestive and bowel problems such as irritable bowel syndrome (IBS) or constipation. Fibre also aids in maintaining blood sugar levels which is helpful for diabetics and may lower cholesterol thereby reducing the risk of stroke and heart attack.

  1. May aid in weight loss

On the heels of the first point, it’s worth mentioning that the dietary fibres in green figs digest slowly. This means you feel fuller for longer periods of time and will be less likely to snack or overeat at your next meal. As a result, adding green figs to your diet may aid in achieving your weight loss goals.

  1. Packed with potassium

Potassium is especially beneficial for heart and kidney health and assists in protecting against illnesses such as stroke and kidney stones. It helps to regulate blood pressure levels, water retention, muscle contractions and nerve signals.

  1. Rich source of iron

Green figs are rich in iron making them a great diet option for everyone but especially for pregnant women and those who are anaemic. Iron is vital in order to produce haemoglobin which aids your red blood cells in carrying oxygen throughout your body. Additionally, iron helps to boost immunity, decrease fatigue, improve focus and regulate body temperature.

  1. Great source of vitamins and minerals

In addition to potassium and iron, green figs are a rich source of other vitamins and minerals including vitamin C, vitamin B6, magnesium and manganese. These help to aid in the absorption of vitamins from other foods as well as boost the immune system.

Green fig punch with Chef Gregoire

Chef Tricia Gregoire is the owner of KCP Delights and has over 20 years of experience. In addition to catering, she produces her own line of gourmet hand-crafted pasta and salad dressings.

For those like Chef Gregoire, experimenting with unique flavour combinations and trying new things in the kitchen is second nature. That’s what initially gave her the idea to experiment with her own version of green fig punch.

Below we share her go-to recipe for a nutritious green fig and beetroot punch.

Makes twoglasses

Ingredients

2 green figs

1 small beetroot

1/4 cup oats

1/2 cup condensed milk

1 cup liquid milk

1 cup ice

Method

  1. Wash and cut up the green figs (do not peel).
  2. Wash the beetroot, peel and cube.
  3. Add all the ingredients to a blender.
  4. Blend all ingredients together until you achieve a smoothie-like consistency.
  5. Serve immediately and enjoy.

N.B While blending the colour will change to grey due to the high iron content.

Try this recipe at home and enjoy the benefits of green fig.

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Green fig: A healthy Caribbean staple | Loop Trinidad & Tobago (11)Green fig: A healthy Caribbean staple | Loop Trinidad & Tobago (12)

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Green fig: A healthy Caribbean staple  | Loop Trinidad & Tobago (2024)

FAQs

What is green fig good for? ›

Great source of vitamins and minerals

In addition to potassium and iron, green figs are a rich source of other vitamins and minerals including vitamin C, vitamin B6, magnesium and manganese. These help to aid in the absorption of vitamins from other foods as well as boost the immune system.

Is green fig good for diabetics? ›

Figs contain powerful antioxidants and anti-inflammatory chemicals, like carotenoids and polyphenols. Figs aren't a cure-all, but these nutrients can help lessen some of the inflammatory effects of diabetes on your body.

What is fig in Trinidad? ›

Green figs, as we call them in the Caribbean, are just what they seem, green bananas. These thin, somewhat hard-skinned bananas are a staple of our cuisine and are eaten in a myriad of ways. Not only are they economical, they're a great source of complex carbohydrates, iron and minerals.

Is green fig a banana? ›

In certain Caribbean countries like Jamaica, Saint Lucia and Trinidad and Tobago, green bananas are called green figs. The term "green fig" is employed to distinguish unripe or green bananas from their ripe, yellow counterparts.

Can green figs be eaten raw? ›

Green figs can be eaten raw or cooked and have a mild, sweet, earthy, and honeyed taste with nuances of raspberries, citrus, butterscotch, nectar, berry, and nuts, depending on the variety.

Which type of fig is healthiest? ›

Calimyrna figs are not only delicious but also nutritious. They are rich in vitamins, calcium, phosphorus, and iron, providing ample energy. Additionally, they are easy to digest and a good source of natural fibre.

How many figs should I eat a day? ›

When it comes to raw fruit, you can easily have 2-3 figs in a day. If you are having dried figs, stick to 3 figs and do not have them without soaking overnight. Our body can absorb the nutrients and digest some dried fruits and nuts in a better way when they are soaked well.

When should you not eat figs? ›

Both fresh and dried figs contain a high level of vitamin K. People taking blood-thinning medications such as warfarin need to keep the vitamin K levels in their diet consistent, so they may wish to avoid figs.

Is fig good for high blood pressure? ›

A diet rich in fruit and vegetables, including fresh figs, naturally increases potassium levels and is therefore encouraged to help manage blood pressure.

Why fig is called the fruit of heaven? ›

In Koran, in Surah At-Tin God swears upon fig by saying “by the fig, and the olive.” Prophet Muhammad, in one of his hadiths, said “If a Fruit ever descended from Paradise, I would say that this is it, as heaven's fruits contain no pips. Eat from it…” Fig had been a symbol of abundance in Ancient Greece and Egypt.

How to use green figs? ›

Green figs preserved in syrup, or vye konfyt, as they're called in South Africa, can be enjoyed on cheeseboards, pancakes and other desserts, or even eaten straight from the jar. I steep mine in honey, rather than sugar syrup, so they're less sweet.

Are figs better than bananas? ›

It might surprise you to know that ounce-for-ounce figs have more potassium than bananas or oranges, fruits often recommended as good sources of potassium. So 100g of figs provide 609mg potassium, bananas provide 257mg and oranges provide 181mg.

Is A fig A Vegetable or a fruit? ›

The fig is commonly called a fruit, but botanically it is an infructescence–a type of multiple fruit. The fleshy structure is called the syconium and is lined internally with numerous unisexual flowers.

What is a Caribbean fig? ›

Ficus americana, commonly known as the West Indian laurel fig or Jamaican cherry fig, is a tree in the family Moraceae which is native to the Caribbean, Mexico in the north, through Central and South America south to southern Brazil.

Can you use green figs for anything? ›

Green figs preserved in syrup, or vye konfyt, as they're called in South Africa, can be enjoyed on cheeseboards, pancakes and other desserts, or even eaten straight from the jar. I steep mine in honey, rather than sugar syrup, so they're less sweet.

What are 3 benefits of figs? ›

Figs are rich in anti-inflammatory antioxidants and provide fiber and smaller amounts of a variety of minerals. They may also support digestive, gut, and menstrual health, improve inflammatory conditions, aid weight management, and offer cancer protection.

How many figs should you eat in a day? ›

How Many Figs Should I Eat a Day. A small handful, about 3 to 5 dried figs depending on the variety, provides 5 grams of dietary fiber or 20% of the Daily Value. Dried Fig benefits include being a high source of fiber and containing both soluble and insoluble fiber.

What are the healing properties of figs? ›

Figs are often recommended as a traditional remedy for various health problems. They act as a natural laxative because of their high fibre content. The fibre they provide also has prebiotic properties, feeding the gut bacteria and promoting a healthy gut environment which, as a result, improves digestive wellness.

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