Wellbeing with Nutrition
Nurturing the Mind and Body

This easy to make fig-spread tastes great, is packed with nutrients and may be used to sweeten and add an interesting flavour to other dishes.

Dried fruits like figs are a good source of many nutrients. During the drying process water is removed from fruit so it makes sense to rehydrate when consuming otherwise they can be hard to digest and may cause bloating in certain individuals. Some manufacturers may add the chemical sulphur dioxide as a preservative and to maintain bright fruit colours. If possible, try and source dried fruits which do not contain sulphur dioxide as some people may be sensitive to this chemical.

It is important to note that dried fruit is it is a concentrated source of fruit sugar especially when eaten in the dry state and can quickly add to calorific intake.


1 cup dried figs
water to cover


  1. Wash dried figs with a solution of bicarbonate soda in water or use a specialised soap for washing fruits and vegetables to remove surface dirt.
  2. Cover the washed fruit with filtered water and leave until the fruit is soft in texture. This may take around 2-4 hours depending on how dry the figs are.
  3. Cut off any stalks before blending.
  4. Puree the figs in a blender to make a thick paste. 
  5. Store the fig spread in a glass jar and keep refrigerated. Use within a week.

Benefits of fig Spread

  • Fig spread will be easier to digest than dried figs
  • Can help to ease constipation.
  • The fibre contained within fig spread slows the release of fructose (fruit sugar) into the blood and prevents the liver from processing large amounts of fructose in one go.
  • Use this natural fig spread to replace unhealthy spreads like jam and marmalade, which contain large amounts of inflammatory, refined sugars.
  • Fig spread is an excellent natural sweetener for porridge, smoothies and yoghurt.  
  • Use it to flavour savoury dishes like middle eastern tagine dishes or sauces like tomato sauce in place of sugar. 
  • Fig spread is a dietary source of minerals like iron, magnesium, potassium, calcium and copper.  
  • Contains the antioxidant beta carotene and may also contain small amounts of the B vitamins and vitamin C.