Why Seek a Substitute for Fig Newtons?
While the occasional store-bought fig cookie can be a treat, many versions contain high-fructose corn syrup, preservatives, and processed white flour. For those looking to improve their nutrition diet, seeking healthier alternatives is a key step. Reasons to find a substitute include:
- Dietary Concerns: Many commercial fig bars are high in sugar and may not align with specific nutritional goals.
- Flavor Preference: The unique taste of figs might not appeal to everyone. Exploring alternatives opens up a new world of fruit-filled flavors.
- Dietary Restrictions: People with gluten sensitivities, specific allergies, or following a vegan diet may need an alternative to the traditional recipe, which often uses wheat flour and eggs.
- Homemade Control: Making your own fruit bars gives you complete control over the quality of ingredients, allowing for healthier swaps like whole wheat flour, natural sweeteners, and organic fruit fillings.
Store-Bought Alternatives to Fig Newtons
For a convenient, ready-to-eat option, several brands offer healthier alternatives to the traditional fig newton. When shopping, always check the ingredient list for whole grains and natural sweeteners.
- Nature's Bakery Fig Bars: Often cited as a healthier alternative, these bars are made with stone-ground whole wheat and are free from high-fructose corn syrup, artificial colors, and flavors. They come in various fruit flavors beyond just fig.
- Fruit and Oat Bars: Many health food stores and grocery chains carry fruit and oat bars that use dried fruits like dates, apricots, and raisins, bound together with oats and other whole grains. These often have a more rustic, chewy texture.
- Fruit and Nut Energy Bites: These no-bake treats, found pre-packaged or made at home, use ingredients like dates, nuts, seeds, and oats to create a dense, chewy, and highly nutritious snack.
Homemade Fruit Bar Substitutions for the Filling
If you enjoy baking, creating your own fruit bars is the most versatile option. You can customize the crust and filling to meet any dietary need. Here are some excellent filling substitutions for figs:
- Date Filling: Medjool dates are a classic substitute, offering a rich, caramel-like sweetness and a similar sticky texture when processed. Blend pitted dates with a little water, orange juice, or maple syrup to achieve a smooth paste.
- Apricot Filling: For a tarter, sweeter filling, use dried apricots. Simmering them with a small amount of apple or orange juice helps to soften them into a jam-like consistency, which can then be processed.
- Prune Filling: Seedless prunes are another fantastic option, especially if you're looking for a boost in fiber. Like dates and apricots, they can be rehydrated and blended into a smooth, dark filling.
- Other Fruit Jams: If you're not restricted to a specific fruit, using your favorite healthy fruit jam (cherry, berry, or peach) can provide a delicious and easy filling.
Filling Prep for Homemade Bars
- Rehydrate: Place your chosen dried fruit (dates, apricots, prunes) in a small saucepan with just enough liquid (water, apple juice, or orange juice) to cover.
- Simmer: Bring to a boil, then reduce heat and simmer until the fruit is very soft and most of the liquid is absorbed. This usually takes 15-30 minutes.
- Puree: Transfer the softened fruit and any remaining liquid to a food processor and blend until it forms a thick, smooth paste. You can add a little citrus zest or spice like cinnamon to enhance the flavor.
- Cool: Allow the filling to cool completely before assembling your bars.
Comparison of Fig Newton Substitutes
| Substitute Option | Health Benefits | Ease of Preparation | Flavor Profile | Best For |
|---|---|---|---|---|
| Dates | High in fiber, magnesium, and potassium. Lower glycemic than added sugar. | Easy. Soak and blend. | Caramel-like, rich, naturally sweet. | Homemade filling, no-bake energy bars. |
| Apricots | Excellent source of Vitamin A and fiber. | Medium. Requires simmering. | Tangy, bright, and sweet. | Homemade filling, sweeter alternatives. |
| Prunes | High in fiber and antioxidants. | Medium. Requires simmering. | Dark, rich, and naturally sweet. | Homemade filling, extra fiber boost. |
| Nature's Bakery Bars | Whole grains, no high-fructose corn syrup, multiple flavors. | Very Easy. Ready-to-eat. | Similar to original, but with real fruit flavor. | Convenient, store-bought alternative. |
| Oatmeal/Nut Bars | High in fiber, healthy fats, and protein from nuts and seeds. | Medium. Requires some baking or prep. | Chewy, nutty, and naturally sweet. | Healthy, rustic snack alternative. |
Customizing Your Homemade Fig Newton Substitute
Beyond the filling, you can also alter the dough to better suit your nutritional needs. Here are some recipe variations:
- Gluten-Free Dough: Use a gluten-free flour blend, or experiment with flours like oat flour and almond flour. Some recipes use oat flour and ground almonds for a great texture.
- Vegan Dough: Replace traditional butter and eggs with vegan alternatives like coconut oil or applesauce. Some recipes also use a flax egg (ground flaxseed mixed with water) for binding.
- Lower Sugar Dough: To reduce the sugar content, you can decrease or omit added sweeteners, relying on the natural sweetness of the fruit filling.
- Flavorful Additions: Add orange zest, lemon zest, cinnamon, nutmeg, or a dash of vanilla extract to both the filling and the dough for a deeper flavor profile.
Conclusion: Finding the Right Fig Newton Substitute
For those seeking a healthier, customized, or simply different snack than the classic store-bought fig newton, there are plenty of excellent options available. Whether you opt for a wholesome, store-bought brand like Nature's Bakery or decide to craft your own delicious fruit bars from scratch, you can enjoy a tasty and nutritious treat. By experimenting with different fruit fillings like dates, apricots, or prunes, and modifying the dough to meet your dietary preferences, you can create the perfect fig newton substitute that satisfies your cravings while supporting your nutrition goals.
