Get groovy with this jammy and juicy FIGulicious tart!
Nutrition
Figs are native to southwest Asia and the Mediterranean countries. They is popular in the south of Italy and they are seasonal in the summer. Unlike most fruits, figs are rich in calcium and iron, therefore they are recommended to strengthen bones and teeth. They are also brilliant at producing red blood cells, due to the iron content. It would be optimal to intake figs together with other iron sources (e.g. spinach) to prevent iron deficiency anaemia. An iron-rich diet is strongly recommended for women who lose a lot of blood during their menstrual cycle and for those who are anaemic. Figs are also high in natural sugars (glucose and fructose), organic acids and fibre (particularly dried figs). 100 g of dried figs provide 9.2 g of fibre and 48.6 g of carbohydrates; 100 g of fresh figs provide 2g of fibre and 9.5 g of carbohydrates. Due to the high fibre content, figs act as natural laxative and are encouraged to be consumed for weight management. They provide different health benefits including a higher control of satiety, due to the fibre content, prevention of osteoporosis, due to the calcium content and prevention of anaemia, due to the iron content. Contrary to popular belief, although figs are high in sugar, they have a low glycemic index which is 55 and under. Therefore, they are also protective against type-2 diabetes. They also contain prebiotics to support the commensal bacteria in the gut.
What You Need
Four figs
Strawberries
Blackcurrants
Blackberries
3tbsp Water
225g Plain flour
100g Butter (or vegan butter optional)
25g Icing sugar
25g Brown sugar
25g Breadcrumbs
Method
First, we're going to make our berry jam! It's easy... don't worry! Cut your blackberries and strawberries into small pieces and take a handful of blackcurrants. Place them in a blender with a little water and brown sugar and blend until you make the jam.
Next, cut your figs into quarters and set aside.
Finally, it's time for the pastry!
Sift 225g plain flour into a large bowl, add 100g diced butter and rub in with your fingertips until the mixture resembles breadcrumbs.
Stir with a little salt, then add 2-3 tbsp water and mix to a firm dough.
Spread flour on a large flat surface and knead the dough briefly and gently on the floured surface.
Wrap in cling film and chill for 20 minutes.
After chilling đ, roll dough into a lovely, round baking tray and place your homemade jam and figs in with the dough.
Bake on 170 degrees for twenty minutes and your tart is complete!
Garnish with more jam for extra sweetness... if you want! đ
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