What is Fig Pudding? How Is It Prepared?

A sugar-free, flour-free, fat-free, 2-ingredient recipe to suppress your sweet cravings. With only two ingredients; dried figs and milk.

What are the ingredients?

• -16 dried figs
• -600 ml of warm milk (approximately 40°C)

How is fig pudding prepared?

• -Soak 12 figs in warm water and wait for about 1 hour for them to soften.
• -Cut the softened figs into small cube-shaped pieces.
• -Slowly add your warm milk over the chopped figs and blend them in a food processor.
• -Ensure the milk and figs are mixed well with a spoon.
• -Transfer your mixture to your presentation bowls, cover them tightly, and wrap them as if fermenting yogurt, leaving them to rest (sleep).
• -Afterwards, put them in the refrigerator and wait for it to cool and solidify a bit.
• Recommendation: Since the recipe has a sweet taste due to the fruit’s own sugar, I recommend you do not add extra sugar.

What is the caloric value of fig pudding?

-The recipe contains a total of 1460 kcal of energy. If we divide it equally into 8 bowls, you can choose 1 bowl of fig pudding instead of your 2 portions of fruit allowance during the day.

What vitamins and minerals do figs contain?

-When 100 grams of dried figs are eaten, 17% of the body’s daily requirement of calcium, 30% of iron and magnesium, 20% of phosphorus, 5% of vitamin B1, and 4% of vitamin B2 are met.

-Figs are very rich in Sodium, Potassium, and Magnesium. Being a rich source of vitamin C, figs contain high rates of vitamins B3, B6, and K. They are also very rich in fiber, which is a very important feature for the heart and stomach.

-Looking at the benefits of the ingredients we use for the fig pudding: Fig contains high amounts of fiber, phytosterol (433 mg/100 g dried fig), (5.5% by weight), polyphenols, and antioxidants.

-It contains both soluble and insoluble fiber together. Thanks to its high fiber ratio, it prevents constipation.

What are the effects of figs on the immune system?

-Figs, especially dark-colored ones, contain many antioxidant components such as carotene, lutein, and many vitamins such as A, E, K. Thanks to its rich antioxidant, vitamin, and mineral content, it protects the body from harmful components and allows us to have a strong immune system.

-Figs are also a rich source of vitamins B1, B2, and folic acid. B vitamins act as cofactors in carbohydrate, protein, and fat metabolisms. Therefore, for the metabolism to function healthily, an adequate amount of B vitamin varieties should be taken.

What is the effect of figs on weight management?

At the same time, thanks to figs, your sweet cravings are satisfied, so you do not consume harmful foods or consume them in smaller portions. With these features, if portion control is applied, figs can be used in weight loss and maintenance programs in weight management.

What are the healthy alternatives for consuming figs?

When you are going to consume figs, you can wash them thoroughly and mix them with yogurt or your oatmeal, or add them to your salad. Fresh figs also create a quite delicious harmony with goat cheese and nuts.

What are the health benefits of milk?

-Milk and dairy products provide variety in the diet and contribute to meeting high-quality needs. It is rich in protein and calcium. It is a good source for at-risk individuals, especially children, pregnant women, and the elderly, to meet their mineral and vitamin needs such as magnesium, selenium, riboflavin, vitamin B12, and pantothenic acid (vitamin B5). Milk is the best source to be used in meeting the calcium need required for all age groups. Milk is an important source of biotin, which is responsible for our hair and skin health.

-Milk, which is a necessary nutrient especially for strong bones in childhood and youth, supports growth and development, prevents bone resorption, and takes part in the development of the child’s brain with the fatty acids in its structure. It protects against osteoporosis in advanced ages, is effective against microbial infections, relieves stomach ailments, is effective in maintaining body weight, regulates the digestive system, prevents tooth decay, provides blood pressure control; skim milk can have a cholesterol-lowering effect.

What is the amount and distribution of protein in milk?

One glass (200cc) of milk contains approximately 6g of protein. Milk protein consists of approximately 20 percent whey and 80 percent casein. Although both are high-quality proteins, whey is known as a “fast protein” because it is rapidly broken down into amino acids and absorbed into the bloodstream. Casein, on the other hand, is digested more slowly. Therefore, it is ideal in terms of keeping you full for a longer time and having a metabolism-stimulating effect. It can be easily consumed both between meals and before sleep. Since milk provides both, it provides an ideal combination of muscle-building proteins.

Milk and vitamin D

Milk does not naturally contain vitamin D. The main source of vitamin D is the sun, but today vitamin D is added to most milk available on the market. Vitamin D is necessary for the calcium and phosphorus balance in the body. Do not neglect daily milk consumption for healthier bones and teeth.

What is the amount of calcium in milk?

Milk is the primary source of calcium. Our body’s calcium requirement varies by age. Adult individuals need to take 1000 mg of calcium daily. By consuming 2 glasses of milk or yogurt, we meet half of our daily calcium requirement. Apart from this, other foods we consume during the day also help to complete our calcium needs.

In order to eat healthily, we must include the meat group, vegetable-fruit group, grain group, and of course, the dairy group in our meals in a balanced way.