Tag Archives: figs

Fig Date and Walnut Loaf

Last night while we were at the roller derby (yes, roller derby! which actually was fun) a friend of ours asked if I had any suitable cake recipes for someone with Type 2 diabetes and high cholesterol and I immediately thought of this one.

The requirements for someone with both conditions is to choose food that is low GI, low in saturated fat and high in soluble fibre.  This cake is all of those things – low GI, low in saturated fat and a good source of soluble fibre.  The other thing to consider of course is the serving size.  Keeping to around 15g of carbohydrate for a snack serve is a good guide (which is roughly equivalent to a medium sized piece of fruit)

This is a high fibre chewy style of cake that is rather delicious straight out of the oven and can be spread with low fat cream cheese or ricotta for a few extra calories.  It is very filling and keeps suprisingly well, but I can only guarantee 4 days as in my house it is all gone by then!

Enjoy 🙂

Fig Date and Walnut Loaf or Muffins

Makes 18 muffins or 1 loaf cut into 18 slices

  • ½ cup dried figs, chopped
  • ½ cup dried dates, chopped
  • 1/4 cup brown sugar
  • 50g margarine (or butter if you don’t have high cholesterol)
  • 125ml water
  • 1 teaspoon bicarb soda
  • ½ cup wholemeal plain flour
  • 1 cup wholemeal self raising flour
  • 1 teaspoon ground ginger
  • 1 teaspoon ground cinnamon
  • 1/3 cup chopped walnuts
  • 1 small banana, over-ripe and mashed
  • 1 large egg, lightly beaten
  • 1 teaspoon vanilla

Place figs, dates, sugar, butter or margarine and water in a small saucepan and cook for 3 minutes.  Remove from stove, add soda, stir through well, then allow to cool.

 Meanwhile, pre-heat oven to 160 degrees and grease and line the base of a loaf tin or paper line muffin trays.

 Sift together flours, ginger and cinnamon.  Add walnuts.  Mix together banana, egg and vanilla.  Add to date mixture, then fold in dry ingredients.

Spoon mixture into loaf tin or muffin tins and bake for 40 minutes/15 minutes approximately, until a skewer poked into the centre comes out clean.  Remove from tins and cool on wire rack

Per serve

122 calories

17g carbohydrate (approx 1 carbohydrate serve/exchange)

0.6g saturated fat

3g fibre

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Filed under Cakes, Muffins

Figs with Greek Yoghurt & Honey

I love this time of year, not only as the weather is milder, but there is so much wonderful fruit around

One of those wonderful fruit, which has a very short season so you have to grab them quickly, is figs

Figs are high in fibre, which is important for regular bowel function and a good source of potassium which can help normalise blood pressure.  Regardless, they are yummy.  They have a soft, smooth skin, slightly chewy flesh and who can resist those crunchy seeds (those crunchy seeds initially put me off wanting to try them – but that was many many years ago!)

They are delicious on their own, but also team well with both sweet & savoury dishes.  In fact, one of my favorite salads is a simple rocket, fresh fig and goats cheese salad with a balsamic vinegar & olive oil dressing, which teams well with steak, chicken or fish – yum 🙂  

Figs are also fabulous on a cheese platter as they go so well with any cheese, including thinly shaved parmessan and either fresh or baked low fat ricotta.  However, this is one of my absolute favorite ways of eating them, which makes a great snack, that is both quick and delicious and there is no cooking required!!  It is also high in calcium, which is important for everyone for strong healthy bones, low fat and very low GI (and moreish!)

Enjoy 🙂

Fresh Figs with Low fat Greek Yoghurt & Honey

Serves 1 (note – picture shows 2 serves)

Simply grab a fresh fig, take off the very top of the stem and cut it into quarters

Place 3 tablespoons of a delicious low fat Greek style yoghurt (I recommend Jalna or Black Swan) in a bowl

Place figs around edge of yoghurt and drizzle with 1 1/2 teaspoons of a really good honey (we are currently using one from a Farmers Market in Mudgee which is deeelicious!)

This divine snack has a tiny 95 calories and 160mg of calcium

(47mg sodium & 285mg potassium)

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Filed under No Cooking Required