Dried figs are a natural treasure when it comes to flavour, texture, and nutrition. In the UK, they’re readily available year-round and make a fantastic addition to smoothies. Their natural sweetness, rich fibre content, and array of minerals like calcium, iron, and potassium make them a wholesome ingredient for breakfast or an energising afternoon boost.
If you’ve never tried using dried figs in your smoothies, you’re in for a treat. They blend beautifully, adding a honey-like sweetness and a gentle chewiness that pairs well with a variety of fruits, nuts, and spices.
Why Choose Dried Figs for Smoothies?
Dried figs offer more than just flavour. They’re a nutrient-dense food, meaning you get a lot of vitamins and minerals in a relatively small serving. They’re high in dietary fibre, which helps support digestion, and they contain plant-based compounds that may benefit heart health.
For people in the UK seeking natural, unprocessed sweeteners for their smoothies, dried figs are an ideal choice. They add depth of flavour without refined sugar, making them a great option for anyone aiming for a balanced diet.
Preparing Dried Figs for Blending
Before adding dried figs to your smoothie, it’s a good idea to soften them. This makes blending easier and ensures a smoother texture.
-
Rinse the figs under cool water to remove any surface dust.
-
Soak them in warm water for 10–15 minutes. This plumps them up and helps your blender process them efficiently.
-
Drain the figs before use, but keep the soaking water—it can be added to the smoothie for extra flavour and nutrients.
Smoothie Recipes with Dried Figs
Here are three delicious recipes you can try at home, using simple ingredients found in most UK kitchens.
1. Creamy Fig & Banana Breakfast Smoothie
Ingredients:
-
4 dried figs (soaked and softened)
-
1 ripe banana
-
200ml unsweetened almond milk
-
1 tbsp oats
-
½ tsp cinnamon
Method:
-
Add all ingredients to a blender.
-
Blend until smooth, adding more almond milk if needed.
-
Serve immediately for a creamy, fibre-rich start to your day.
Tip: This smoothie is perfect for busy mornings and keeps you full until lunch.
2. Fig, Berry & Greek Yoghurt Power Smoothie
Ingredients:
-
5 dried figs (soaked)
-
100g mixed berries (fresh or frozen)
-
150g Greek yoghurt
-
150ml cold water or milk
-
1 tsp honey (optional)
Method:
-
Combine all ingredients in a blender.
-
Blend until smooth, adding extra liquid for a thinner consistency.
-
Pour into a glass and enjoy as a post-workout refuel.
Tip: The berries add antioxidants while figs provide natural sweetness, reducing the need for added sugar.
3. Spiced Fig & Almond Smoothie
Ingredients:
-
4 dried figs (soaked)
-
200ml oat milk
-
1 tbsp almond butter
-
½ tsp ground ginger
-
½ tsp nutmeg
Method:
-
Place all ingredients into a blender.
-
Blend until creamy and well combined.
-
Serve warm or cold for a comforting drink.
Tip: This smoothie works beautifully as an autumn or winter pick-me-up.
Nutritional Benefits of Fig Smoothies
Including dried figs in your smoothies brings multiple benefits:
-
High Fibre Content: Supports digestive health and helps maintain steady energy levels.
-
Calcium & Magnesium: Beneficial for bone health.
-
Potassium: Helps balance blood pressure.
-
Natural Antioxidants: Support overall wellness by combating oxidative stress.
When combined with other nutrient-rich ingredients like berries, nuts, and leafy greens, your fig smoothie becomes a balanced meal or snack.
Storage and Make-Ahead Tips
-
Refrigeration: You can prepare your smoothie and store it in a sealed jar or bottle in the fridge for up to 24 hours. Shake well before drinking.
-
Freezing: Freeze blended smoothies in airtight containers for up to a month. Thaw overnight in the fridge before consuming.
-
Prep Ingredients: Keep pre-soaked figs in the fridge for up to 3 days to speed up your morning routine.
Final Thoughts
Smoothie recipes with dried figs are a delicious and practical way to bring natural sweetness, fibre, and essential nutrients into your diet. Whether you’re enjoying a creamy banana blend, a berry-packed refreshment, or a spiced almond treat, dried figs offer versatility and health benefits in every sip.
For those in the UK seeking a satisfying breakfast or an afternoon energy boost, these fig-based smoothies are easy to make, endlessly customisable, and suitable for all seasons. With just a few minutes of preparation, you can enjoy a wholesome drink that nourishes your body and pleases your taste buds.