Core components of a fig bar
At its most fundamental, a fig bar is made of two primary parts: the sweet, sticky fig filling and the soft, cakey outer crust. However, the specific ingredients used to create these two layers vary widely.
The fig filling
Dried figs are the star of the show for the filling. To create the classic paste, dried figs (stems removed) are typically simmered with water and a sweetener until they become soft and jam-like. For homemade recipes, natural sweeteners like honey or maple syrup might be used, along with a bit of lemon juice to brighten the flavor. For commercial production, ingredients like high fructose corn syrup and citric acid are often incorporated. Popular varieties of figs used include Mission figs and Turkish figs, known for their distinct sweetness and color.
The outer crust
In homemade recipes, the crust can be a wholesome blend of ingredients, whereas commercial brands often rely on more processed components.
- Flour: Whole wheat flour, oat flour, or a mix of all-purpose flour is common in homemade versions, providing fiber and a nutty flavor. Store-bought bars typically use enriched bleached wheat flour.
- Fats: For the tender crust texture, melted butter, coconut oil, or healthier oils like canola oil are used. The choice of fat, as with many ingredients, often depends on the recipe and desired nutritional outcome.
- Sweeteners: Homemade bars can use honey, maple syrup, or brown sugar for sweetness. Commercial varieties frequently use cane sugar and corn syrup.
- Leavening Agents: Baking powder or baking soda is used to give the crust its soft, slightly cake-like texture.
- Binders: Eggs, or a vegan alternative like almond butter, are used in homemade dough to bind ingredients together.
Commercial vs. homemade: a nutritional comparison
Understanding the ingredient differences between store-bought and DIY versions is key to evaluating their place in a healthy diet. Commercial brands prioritize shelf stability and uniform texture, often relying on processed components. In contrast, homemade versions offer complete control over the ingredients, allowing for healthier substitutions.
| Feature | Commercial Fig Bars (e.g., Fig Newton) | Homemade Fig Bars |
|---|---|---|
| Key Ingredients | Enriched bleached wheat flour, high fructose corn syrup, palm oil, artificial flavor | Whole wheat flour, dried figs, natural sweeteners (honey/maple syrup), butter or coconut oil |
| Added Sugar | Often contains high fructose corn syrup and cane sugar, contributing to higher sugar content | Sweetened with natural options like honey, maple syrup, or brown sugar, with control over the amount |
| Preservatives | Includes chemical preservatives like potassium sorbate and sodium benzoate for longevity | Preservative-free, using fresh ingredients with a shorter shelf life |
| Fiber Content | Moderate fiber, but often less than whole grain homemade versions | High in fiber, especially when using whole grains and oats |
| Fat Source | Often contains palm oil or canola oil | Uses butter, coconut oil, or healthier fats like almond butter |
Fig bars within a balanced nutrition diet
Fig bars can be a part of a healthy diet, particularly if they are homemade with whole, unprocessed ingredients. The key is moderation and context. The natural fiber in figs aids digestion, and the bars can provide a good source of energy. For those monitoring caloric intake or sugar levels, commercial bars often contain added sugars and higher calorie counts, so portion control is especially important. Pairing a fig bar with a protein source can create a more balanced and satisfying snack.
Figs are naturally rich in important vitamins and minerals such as potassium, calcium, and iron. However, the processing involved in creating commercial bars can diminish some of these benefits, highlighting the advantage of a homemade approach.
How to create your own nutritious fig bars
Making homemade fig bars allows for ingredient customization, such as using gluten-free flour alternatives like almond flour or oat flour, or incorporating nuts and seeds for extra protein and healthy fats.
A simple homemade process involves:
- Preparing the filling: Dried figs are simmered with water and a sweetener until soft, then pureed into a smooth paste.
- Making the dough: Combine whole wheat or oat flour with a fat source (butter or coconut oil), natural sweetener, and a binder (egg or almond butter).
- Assembly and baking: Roll out the dough, spread the fig filling, fold the dough over the filling to form a log, and bake until golden brown.
For those seeking a healthier, no-bake option, some recipes blend figs with oats, nut butter, and nuts or seeds, then chill the mixture to set. These variations can significantly reduce processed ingredients and added sugars.
Variations and alternatives
While the classic version focuses on fig paste, commercial producers have long offered variations with other fruit fillings, such as strawberry, raspberry, and apple cinnamon. These bars often include added fruit juices and flavorings to achieve their taste. The flexibility of homemade recipes means you can experiment with fillings like date paste, other fruit purees, or adding spices like cinnamon or nutmeg for a unique flavor profile. For those with allergies or specific dietary needs, modifying ingredients like using a gluten-free flour blend or a seed butter substitute makes homemade bars a safe and customizable snack.
Conclusion
In summary, what are fig bars made out of? is a question with a nuanced answer that depends on whether you are reaching for a store-bought package or baking a batch at home. While commercial bars are a convenient source of energy, they often contain enriched flour, preservatives, and higher amounts of added sugar. Homemade fig bars, by contrast, offer a more nutritious alternative, using wholesome ingredients like whole grains, natural sweeteners, and optional nuts or seeds. The choice between them comes down to convenience versus ingredient control. For a truly healthy snack that harnesses the fiber and antioxidants of figs, baking your own allows for complete customization to fit your dietary needs and preferences. A great resource for baking your own healthier fig bars can be found at California Grown.
