Smoothies have become a staple in many UK households as a quick, nutritious, and customisable meal or snack option. While popular ingredients like bananas, berries, and spinach often take the spotlight, dried figs are an underrated addition that can transform your smoothie routine. Packed with natural sweetness, fibre, and essential nutrients, dried figs bring both flavour and health benefits to any blend.
In this article, you’ll learn how to properly use dried figs in smoothies, what benefits they offer, and how to pair them with other ingredients for delicious results. Whether you’re a seasoned smoothie maker or just starting out, this guide will help you make the most of dried figs in your daily blends.
Why Use Dried Figs in Smoothies?
Dried figs are naturally sweet, chewy, and dense in nutrients. They’re an excellent source of dietary fibre, iron, potassium, magnesium, and antioxidants. In smoothies, dried figs act as a natural sweetener, reducing or eliminating the need for added sugars or syrups.
Their rich, honey-like flavour adds depth and a subtle caramel note, making them ideal for both fruity and creamy smoothie blends. For people in the UK looking to increase their intake of natural whole foods, dried figs are a convenient pantry staple that can enhance your smoothie game without fuss.
How to Prepare Dried Figs for Smoothies
Dried figs are dense and slightly tough in texture, so preparing them properly ensures a smoother blending experience. Here’s how to get them ready:
1. Soak Before Blending
Soaking dried figs softens them and makes them easier to blend. Simply:
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Place the figs in a bowl and cover them with warm water.
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Let them soak for 10 to 15 minutes.
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Drain the water before adding them to your blender.
If you’re short on time, soaking them in boiling water for 5 minutes can work as a quick fix.
2. Remove Stems
Before blending, make sure to trim off the tough stem tip of each fig. While edible, the stem can be hard and may affect the texture of your smoothie.
3. Portion Control
A little goes a long way. Start with 2 to 3 dried figs per smoothie. They’re high in natural sugar, so it’s best to use them in moderation for a balanced blend.
Best Flavour Pairings with Dried Figs
Dried figs pair beautifully with a variety of smoothie ingredients. Here are some flavour combinations to consider:
– Figs + Banana + Almond Milk
A creamy, naturally sweet smoothie with a rich texture. Add a dash of cinnamon for warmth.
– Figs + Berries + Greek Yoghurt
A high-protein, antioxidant-rich option. Perfect for breakfast or post-workout recovery.
– Figs + Spinach + Apple + Ginger
A refreshing green smoothie with a touch of spice and sweetness.
– Figs + Oats + Dates + Coconut Milk
Great for a fibre-rich breakfast smoothie that keeps you full longer.
You can also include protein powders, chia seeds, or nut butters to enhance the nutritional value.
Basic Dried Fig Smoothie Recipe
Here’s a simple recipe to get you started:
Ingredients:
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3 dried figs (soaked and stems removed)
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1 banana
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200ml almond milk
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1 tbsp almond butter (optional)
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½ tsp cinnamon
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Handful of ice or ½ cup frozen banana slices
Instructions:
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Soak the dried figs in warm water for 10 minutes.
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Add all ingredients to a blender.
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Blend on high for 45–60 seconds until smooth.
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Pour into a glass and enjoy immediately.
This recipe is vegan-friendly and naturally sweetened with no added sugar.
Health Benefits of Adding Dried Figs
Incorporating dried figs into your smoothies isn’t just about taste—it offers several health perks:
– Supports Digestive Health
Figs are high in soluble fibre, which helps regulate digestion and keeps you feeling fuller for longer.
– Boosts Energy Naturally
Their natural sugars—glucose and fructose—provide a quick yet steady energy boost, ideal for mornings or pre-workout.
– Rich in Micronutrients
Figs supply small but meaningful amounts of calcium, magnesium, and iron, contributing to bone health and energy metabolism.
– Natural Sweetness with No Additives
Using figs to sweeten smoothies cuts out the need for refined sugars or artificial sweeteners.
Tips for UK Shoppers
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Where to Buy:
You can find quality dried figs at most UK supermarkets, health food stores, or online retailers. Look for organic or sulphur-free options for a more natural product. -
Storage Advice:
Keep your dried figs in an airtight container in a cool, dark cupboard. For long-term storage, refrigeration helps maintain freshness. -
Budget Tip:
Buying in bulk from shops like Holland & Barrett or online bulk food retailers can be more cost-effective.
Final Thoughts
Dried figs are a brilliant way to enhance your smoothies with natural sweetness, nutrition, and a distinctive flavour profile. Easy to prepare and incredibly versatile, they’re a pantry staple that deserves a place in every UK kitchen.
Whether you enjoy fruity blends or rich, creamy concoctions, dried figs can elevate your smoothie experience while supporting your health and wellness goals. Next time you reach for the blender, give dried figs a try—and taste the difference nature makes.