This thick and creamy fruit yogurt is a nourishing and energy-boosting blend of protein, slow-release carbohydrates and beneficial fats, making it an excellent start to the day. Figs may be naturally high in sugar, but they are also rich in fibre and valuable minerals. Scatter the nuts and seeds over the yogurt just before serving for a delicious crunchy topping.
SERVES 4 PREPARATION 5 minutes COOKING 17 minutes
40g/1½oz/¼ cup dried ready-to-eat figs, roughly chopped
½ tsp vanilla extract
300ml/10½fl oz/1¼ cups unsweetened coconut or other dairy-free yogurt
4 tbsp unsalted pistachio nuts, roughly chopped
3 tbsp sunflower seeds, toasted
1 tsp flaxseeds
1 tsp chia seeds (optional)
sprinkling of ground cinnamon
1 Put the figs and 300ml/10½fl oz/1¼ cups water in a medium saucepan. Bring to the boil, then reduce the heat and simmer, covered, for about 15 minutes until the figs are very soft.
2 Mash the cooked figs with the back of a spoon or fork until puréed, then leave to cool slightly.
3 Stir the vanilla extract into the yogurt and divide into 4 tumblers or bowls. Add 1 heaped tablespoon of the fig purée to each serving and stir in for a swirled effect. Scatter with the pistachio nuts, sunflower seeds, flaxseeds, chia seeds, if using, and a sprinkling of cinnamon before serving.
Can be stored in an airtight container in the refrigerator for up to 1 day. The date purée will keep for up to 5 days in the refrigerator.
Figs make a nutritious natural sweetener, and their high-fibre content means that the sugars are released steadily into the body, but it is best to eat dried fruit occasionally and in moderation if following a low-sugar diet.
Food Facts per Portion
Calories 250kcal • Total Carbs 13g • total sugar 5.5g • added sugar 0g
Try swapping the figs for dried ready-to-eat apricots (the dark-coloured unsulphured variety have a wonderful rich toffee flavour). Or try grated apple or puréed raspberries or strawberries.
In place of the pistachios, try roughly chopped walnuts, Brazils or pecans. Toasted pumpkin seeds would also work.