Ingredient Ideology | Figuring Out Figs By: Dr. Kaviraj Khialani- Celebrity Master Chef.
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Figs also called Anjeer are known to be one of the first cultivated fruits by mankind going back decades and have been there with us ever since in a number of varieties, while some say it started from middle-east and others from central America, we are blessed to have such an interesting composed and beneficial fruit full of goodness on our plates to relish!
Fresh and dried versions both are equally interesting to consume as a part of recipes and culinary adaptations. They are not only accepted cause of their pleasant appearance, color and taste but also the medicinal properties. Some of the known producers of figs are Turkey, India, Iran, Japan & Morocco to name a few.
I grew up eating figs in various ways as a part of my diet in summer time as a fresh cut fruit and in winters as a dried version to give warmth to the body as suggested by the elders, the duo varietals tasted great and having them in a milkshake, ice-cream using dried ones was even interesting. Though initially never tried it in cooking but later of course with exposure it turned out to be a great ingredient and came out amazing in salads, stir fried, baked and stewed versions too.
Here are a few Health Benefits of FIGS which we should be aware of:
Figs are a great source of fiber, calcium and also rich in anti-oxidants.
Figs are great in iron content & good for our skin, hair & bones and helps lower blood pressure.
Anjeer are great to have as a mid-meal snack bite, it makes you feel full and helps you manage weight and also weight loss.
Good for the eyes, must have a few of them during the week, also a good immunity booster, helps in insulin control.
Food for the heart, helps lower cholesterol levels, Risk of coronary heart diseases & also prevents hyper tension.
Helps de-toxify the body and cleanses the inner system and also prevents constipation issues.
Culinary Usage of FIGS:
Having them in their natural form works best for most of us, ensure to wash and check them well before having them, trim as needed & cut and have at room temperature for best flavors.
In a fruit salad, combined with greens and other fruits like papaya, apples, pears, grapes, watermelon, chickoo, banana etc works well.
Figs with feta cheese in a salad turns out well too with some fresh lettuce leaves/ kale/ mint/ blanched spinach & some flax seeds in a honey lime mustard dressing.
Stewed figs with cinnamon/cardamom using organic sugar/jaggery serving it for breakfast with a combination of cereals/porridge works well to and adds a feeling of fullness.
Figs turn out good on a cheese platter as well, offer them a variety of international cheese and crackers, nuts like walnuts, almonds, pista and greens.
In a stewed form, with chicken and meat dried figs turn out good and add a delicate and awesome mouthfeel and texture when served with brown rice, couscous, oats or millet pulao.
Anjeer has also been widely been used in our Indian style mithai and sweets, Anjeer burfi, Anjeer aur badam ka halwa, Anjeer phirni, Anjeer aur seviyan kheer, badam aur Anjeer ki rabdi.
Trying it in a slightly twisted version fig and walnut cupcakes, fig- banana and cinnamon bread, dried fig and white chocolate sauce with warm whole wheat and sunflower seed pancakes, how about trying sliced dried figs with coconut jaggery filling into a karanji concept, served with strawberry rabdi or a dark chocolate and Gulkhand mousse.
Recipe-
1] FIG FOR US SALAD
Ingredients:
Fresh figs- 4 to 5, cut into half.
Barley/brown rice/ semolina/ rice – 1 cup
Oil/ olive oil- 2 tsp
Garlic- 1 tsp chopped
Tomatoes- 1 no, de-seeded, cut
Walnuts- 4 to 5 nos.
Salt and crushed black pepper- to taste
Water to cook the rice or as chosen.
For the dressing:
Lime juice- 2 tbsp.
Honey-1 tbsp.
Mint leaves- 4 to 5 no
Roasted crushed cumin- ½ tsp
Chat masala-1/2 tsp
Ginger juice or chopped- 1 tsp.
Chopped coriander/basil leaves- 8 to 10.
Method:
1. Prepare all the ingredients for the salad.
2. Heat oil adds garlic and add in your choice of starch from the options, for example, semolina or brown rice etc, saute it, add seasonings, add a little spice like Bayleaf or cinnamon stick if desired.
3.Add water and allow to cook it well, remove and keep aside.
4. In a bowl mix up all ingredients for the dressing add the figs into it and mix well, bake them for a few mins if desired.
5. Add in the cooked semolina/rice etc along with the tomatoes to the salad bowl toss everything well, check for seasoning.
6. Add more greens/veggies/fruits of your choice.
7. garnish with walnuts/herbs/seeds and Serve at room temperature.
Chefs Variations:
For the non-veg: try using roast/grilled chicken pieces/stir-fried prawns/ cooked meat if desired.
For another veg option: I like to make it with mushrooms, broccoli, zucchini, grilled paneer cubes or even tofu can be used in the same recipe with figs.
2] FIG & BEAN TOSS SALAD
Ingredients:
Fresh figs- 4 to 5 no. cut 1x 4 each
Beans of your choice- 1 cup boiled. white/pink/dark kidney beans, chauli, chickpeas any one could be used, also French beans is an option.
Sliced onions- 1 no.
Chopped garlic-1 tsp
Ginger- 1 tsp chopped
Chili flakes- 1 tsp
Mixed herbs-1 tsp
Oil/olive oil- 2 tbsp.
Cucumber-1/2 no cubes
Capsicums-1/2 no cubes
Carrots/Babycorn/ broccoli etc- ½ cup blanched.
Mint/coriander/basil/micro-greens- ¼ cup
For the dressing:
Orange juice-1/2 cup fresh
Honey-1 tbsp.
Ginger juice-1 tsp
Salt and pepper to taste
Mint leaves to 10 nos.
Mango pickle masala-1 tsp
Chat masala-1/2 tsp
Method:
1. Prepare all ingredients for the salad.
2. Heat oil in a pan, add in the onions and garlic, ginger saute for 15 seconds add in the boiled beans and herbs, chili flakes, salt, pepper and mix well, cook for 2 mins and remove, cool.
3. In a mixing bowl, prepare the dressing and add the other crunchy veggies as per taste along with figs and toss well.
4. Check for seasonings and arrange the salad on a plate with a bed of lettuce leaves, nuts and seeds for garnish, greens as per choice and serve immediately.
Chefs Variations:
For the non-veg options: try adding boiled cubes of eggs, shredded double fried eggs, or scrambled eggs as well, sliced chicken sausages, salami or ham as well with a few boiled potato cubes.
For some more veg options: I also tried adding fresh coconut malai into the dressing and it was a great variation to add value and taste into the salad.
3] NUTTY HEALTHY FIG SHAKE
Ingredients:
Fresh Figs- 3 to 4 nos.
Dried Figs- 3 to 4 nos.- optional
Soy milk/oats milk /milk- 1 cup
Coconut milk-1 cup
Yogurt- 2 tbsp.
Honey-1 tbsp.
Digestive biscuits- 2 to 3 nos.
Peanut butter- 1 tbsp.
Banana- 1 med size, ripe.
Garnish- cinnamon powder/ sunflower seeds/chia seeds/ flax seeds/mint/cocoa powder.
Method:
1. Prepare all the ingredients for the shake.
2. In a blender jar combine together all the ingredients and churn them well.
3. Pour the shake into glasses garnish and serve cool or at room temperature.
Chefs Variations:
Try the shake with other fruits as well in combination with almond milk/ cashew milk/ tender coconut can also be used/ try adding a little tahini paste- white sesame seed.
Brief About The Writer:
Dr. Kaviraj Khialani- Celebrity Master Chef, is a Mumbai-based Author, Writer, Healthy Eating - Lifestyle Specialist, Food Designer, Academician & having mastered over 33 International Cuisines, is also a Food & Beverage Consultant. He has worked with esteemed properties like the Taj Group of Hotels, Kuwait Airways to name a few, he has been awarded several Global and National Awards for his outstanding performance in his chosen field he loves to share his knowledge and experience of over 2 decades with the Food & Hospitality Industry.
