Fichi
Alimentazione e trattamenti naturali per il benessere e lasalute - Dr.ssa Michela Barducco - Dietista - Master in Floriterapia
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Fichi

I fichi sono frutti zuccherini (11,2% di zuccheri) e moderatamente calorici (47 kcal/100 g); golosi e ricchi di nutrienti sono uno spuntino ideale per chiunque (ricordiamoci però che sono controindicati in caso di diverticolosi, per la presenza dei 'semini') e in particolare per i bambini e per gli sportivi (come spuntino energetico 'da asporto' sono perfetti i fichi secchi ma attenzione a non esagerare con la quantità, dato l'apporto calorico considerevole!): forniscono una pronta ricarica di energia ed hanno anche un ottimo effetto rimineralizzante.
I fichi contengono soprattutto potassio (270 mg/100 g), calcio (43 mg/100 g) e fibre (2 g/100 g), soprattutto insolubili (1,38 g/100 g) ma anche solubili (0,63 g/100 g); contengono inoltre ferro, e oligoelementi come manganese e nichel.
I fichi, avendo effetti moderatamente lassativi, sono particolarmente indicati in caso di stipsi.
I fichi, dolci e saporiti, possono essere consumati al naturale o possono entrare nella preparazione di dolci; ottimi anche i fichi secchi (ricordiamo però che una porzione da 150-170 g di fichi freschi corrisponde a c. 30 g di fichi secchi). Ricordiamo di consumarli entro tempi brevi dopo l'acquisto o la raccolta, perché sono piuttosto delicati e si conservano per tempi brevi. 
I fichi che maturano a giugno e luglio sono conosciuti con il nome di "fioroni" o "primaticci", hanno polpa più asciutta rispetto alle altre varietà e si conservano più a lungo; i fichi che maturano tra agosto e settembre  sono conosciuti con il nome di "forniti" mentre in autunno arrivano a maturazione i "tardivi". Il fico nero ha buccia sottile, è particolarmente delicato e ha la polpa molto profumata; il fico verde ha polpa più asciutta di quello nero (ma meno del "fiorone") ed è meno delicato.

Plum cake ai fichi
Cuocere per c. 15-20' 400 g c. di fichi tagliati in quarti con qualche cucchiaio d'acqua e 1 cucchiaio di zucchero di canna, facendo caramellare leggermente.
Montare con una frusta elettrica 4 uova con 150 g di zucchero di canna e unire al composto 100 ml di olio di oliva extravergine, 200 g di farina bianca, 200 g di farina integrale, 1 bustina di lievito e 100 ml di latte parzialmente scremato. 
Versare metà del composto in uno stampo da plum cake di silicone (oppure rivestito di carta da forno) e versarvi sopra quasi tutti 3/4 dei  fichi cotti; aggiungere il composto rimanente , livellarlo e completare con i fichi rimasti.
Cuocere in forno a 180 °C per c. 45'.
Questo plum cake, goloso e nutriente, è ideale per chiunque a colazione (senza esagerare con la quantità) e per la merenda dei bambini o di chi non ha problemi di eccesso ponderale ed ha uno stile di vita attivol'utilizzo dell'olio al posto del burro aiuta a limitare il contenuto di colesterolo e grassi saturi, rendendo il dolce adatto anche in caso di dislipidemia (non esageriamo però visto che comunque contiene le uova), mentre l'utilizzo della farina integrale (il dolce è molto ricco di fibre sia per la presenza della farina integrale sia per la presenza dei fichi) permette di abbassare l'indice glicemico e lo rende particolarmente indicato in caso di stipsi.


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