Fig Lemon Breakfast Bars
Confession: figs are not grown in the northeast, but I have found them in massive abundance at the grocery store during the fall season. They are certainly in season in the more western states his time of the year, meaning they are extra fresh and extra cheap. They are one of my favorite fruits, likely something to do with their soft exterior and simultaneously crunchy interior. Since these babies are packed with fiber- (both the kind that moves things through your digestive tract and slows things down), its probably not a good idea to have move than a couple each day, so to prevent myself from eating them all or going bad, I’ve inserted them into a baked good to be shared with friends or eaten for breakfast.
Recommended Serving Size- 2 squares for breakfast
Makes- 10 squares
¾ cup egg whites or 5 egg whites+1 full egg
6 small black figs whole, stems removed
4 small black figs sliced, stems removed
1 lemon zested and juiced
1 tsp vanilla
1 cup almond milk
¼ cup maple syrup, agave, or honey
1 tsp cinnamon
¼ tsp salt
¼ tsp baking soda
2 cups oats
Blender or food processor
1. Preheat oven to 350 degrees (F).
2. Blend six figs with almond milk, eggs, vanilla, and cinnamon in blender or food processor until well mixed, then pour into mixing bowl.
3. Add all remaining ingredients except for sliced figs to mixing bowl and combine.
4. Coat baking pan (9"x13") with non-stick spray or olive oil. Pour batter into baking pan.
5. Layer sliced figs on top of batter in baking pan.
6. Bake in pre-heated oven for at 40 minutes.
7. Let cool for 20 minutes and cut into 10 squares, if you have two for breakfast it will account for about one eggs worth of protein and two figs worth of fiber.
This works well as a breakfast recipe because it has simple sugars to get your energy going in the morning and whole grains with a substantial amount of protein to keep you full till lunch. This recipe can be adjusted based on your “texture” preference- if you like soft and mushy oats, add a bit more almond milk, if you like crunchy oats, cut the milk in half. This recipe can also be adapted to almost any other fruit or berry- inquire for the blueberry and banana rendition. So get those ovens going and let me know what you think!
Mindy Campbell, MS, RDN
Farmers Market Dietitian