The fig constipation trials used syrup. This salad uses the whole fruit — skin on, so the fibre stays — and not a grain of added sugar.
2 servings10 min
Keep the figs unwashed until the moment you use them, then rinse and pat dry. Water left on them makes the dressing slide off.
Quarter them lengthways with the skin on. Do not peel — much of the fibre is in the skin.
Toast the walnuts 2 minutes in a dry pan over low heat and break them by hand, judging by aroma rather than colour.
Wash the rocket and shake it completely dry.
In a bowl, mix the oil, balsamic, pepper and salt first so the dressing is finished.
Turn the rocket through the dressing twice, lightly, and spread it on the plate.
Lay the figs and walnuts on top. Do not toss the figs in — they break apart.
The rule of this salad is no added sugar.
Four figs (200 g) already carry 32.6 g of sugar. Split two ways, that is 16.3 g each. Add honey or syrup and it becomes a dessert.
| Per serving (2 figs, 100 g) | |
|---|---|
| Figs | 74 kcal, sugar 16.3 g, fibre 2.9 g |
| Rocket 30 g | leaves, almost no energy |
| Walnuts 8 g | mostly unsaturated fat |
| Olive oil ½ tbsp | about 60 kcal |
Not peeling them is the single most important line. Much of the fig's 2.9 g of fibre sits in the skin. Fibre is the first thing to reach for when explaining the fig constipation evidence, and peeling throws it away.
But keep expectations accurate. The two fig trials used syrup or a processed form, and in the four-month trial the severity of abdominal pain and CRP did not move. This salad is a way to bring fibre and water together, not a medicine.
Why balsamic. Figs are sweet, so acidity has to do the balancing. Balsamic suits them better than lemon because its own sweetness sits in the same family. But balsamic glaze — the thick kind — is often a sugar-added product. Use plain balsamic vinegar.
Rocket is there for the same reason. Its bitterness carries the sweetness. Sweetness alone gets tiring by the second mouthful.
Why toast the walnuts. Raw works, but two minutes in a dry pan changes the aroma considerably. Walnut skins are astringent and a little heat helps. They are fatty and burn fast, so keep it low and short.
Why the figs go on last. They are soft and juicy, and tossing breaks them up and turns the whole salad sloppy. Laid on top they hold their shape, and you can split them with a fork as you eat.
Do not wash figs before storing. Water on the skin brings mould quickly. Two to three days refrigerated is the limit, and rinse them only just before use.
Wear gloves on a day of heavy fig prep. The milky sap from the stems irritates skin, and sap-covered skin exposed to sunlight can develop phototoxic dermatitis.
With diabetes, a serving carries 16.3 g of sugar. Count it as part of the meal.
With IBS, figs move into the high-FODMAP range as the portion grows. Try one instead of two and see.
Fruits
Early researchTwo randomised trials have actually fed people figs, and both improved bowel measures. But in the four-month trial the severity of abdominal pain and CRP did not move, and in the pregnancy trial adding walnut was no better than fig alone.
Vegetables
Moderate evidenceA dose-response meta-analysis of 75 randomised trials in 1,823 people. Medium-term systolic pressure fell 0.48 mmHg per millimole of nitrate. That is a small figure, and since the USDA carries no nitrate value for arugula, there is no way to say how many millimoles a plateful holds.
Nuts & seeds
Moderate evidenceWalnuts carry 9.1 g of ALA per 100 g, an order of magnitude beyond other nuts. But the rate at which ALA converts to EPA and DHA is very low.