The fig is a fruit that has been present in the human diet for centuries. Known as a delicacy of the gods, this food is still considered a miracle for all that it provides us with. 


At Higos El Pajarero, as well as offering you natural dried figs of the calabacita variety, we are constantly innovating to offer you products made with our dried figs, and we already have a large number of them (you can see them in the catalogue on our website).


In addition to being versatile and delicious, dried figs are a natural source of important nutrients for our body. In this post we tell you all the nutritional secrets.


First of all, it is important to note that dried figs do not contain many calories. According to the US Department of Agriculture, a raw fig has approximately 32 to 37 calories. 


Vitamins and minerals 


Dried figs also have vitamin K and healthy phytochemicals (plant-based nutrients) and antioxidants (chemicals that can help prevent cell damage).


A raw fig has about 32 to 37 calories, which makes it ideal to include in a healthy and balanced diet. In addition, figs are rich in nutrients such as magnesium, potassium, iron and calcium. These elements are essential for the proper functioning of our body, so it is important to consume them regularly.


Dried figs are also an excellent source of nutrients. In 4 dried figs we can get about 125 calories, but also higher amounts of magnesium, potassium, calcium and iron. In addition, dried figs contain vitamin K and healthy phytochemicals, which are plant-based nutrients and antioxidants that can help prevent cell damage in our body.


Another important aspect of figs is their high natural sugar content. And El Pajarero dried figs are some of the sweetest figs available, as they are of the calabacita variety. This means that we can enjoy this food without having to worry too much about adding processed sugars to our diet. Figs are a healthy and delicious option to satisfy our sweet tooth.


In addition to being a delicious and nutritious food, figs are very versatile in the kitchen.

They can be eaten raw, dried or cooked, and can be used in a wide variety of dishes, from salads to desserts.Fresh figs are also an excellent choice to add to any cheese board, as their slightly sweet taste contrasts and balances perfectly with stronger cheeses.


Here on our blog, you will find a wealth of sweet and savoury recipes.


As we have seen, the fig is a fruit that has been valued for its flavour and nutritional properties for centuries.With its low calorie content, high content of vital nutrients and its sweet, versatile taste, the fig is a food that should be part of any healthy, balanced diet. Whether eaten raw, dried or cooked, figs are not only delicious, but also an excellent choice for our health.


Don't miss the opportunity to enjoy all the benefits of figs in your diet!


Salads are a great way to add extra nutrition to your diet. They're perfect for when you're short on time, or when you want something light and refreshing. This dried fig, goat's cheese and spinach salad is a great option for any occasion. It's easy to make and can be prepared in advance. It is also nutritious and very fresh. 


This salad is perfect to accompany a meat or fish dish. Or if you don't have much of an appetite, you can have it as a main course.


So if you're looking for a salad option, give it a try!


Now let's get to it:


Ingredients for two servings


  • 2 cups of fresh spinach
5 El Pajarero dried figs
  • 30 grams of fresh goat's cheese, crumbled
  • 4 cherry tomatoes
  • 1 ½ tablespoons slivered almonds
  • 1 tablespoon extra virgin olive oil
  • 2 teaspoons balsamic vinegar
  • 1 teaspoon honey
  • Salt to taste
  • Freshly ground pepper to taste




In this case, we are going to prepare the dressing first, as it will be very useful to leave it to rest in the fridge while we prepare our salad with the rest of the ingredients.


First, add the extra virgin olive oil, balsamic vinegar, honey, salt and ground pepper and mix. Then pour the mixture into a container with a lid and put it in the fridge. Let it rest (the longer the better).


Secondly, we are going to prepare the base of the salad. 

First cut the stems off the dried figs and cut them into three or four parts.

Wash and quarter (or halve) the cherry tomatoes.

Crumble the fresh goat's cheese and set aside.

Fillet the almonds. Then heat a frying pan over medium heat and toast the almonds. They cook very quickly. Our advice is to keep stirring them so they don't burn.

Another suggestion, if you can get the slivered almonds, buy them, it's a step you save yourself :)


Choose a bowl in which you are comfortable mixing the ingredients. Put first the fresh spinach, dried figs, goat cheese, cherry tomatoes, almonds and mix everything carefully so that all the ingredients are evenly distributed.


Just before serving, drizzle the dressing over the top.


A Tip you may be interested in

If you are short on time, you can prepare the base and leave it in the fridge 24 hours in advance (without dressing, of course). Our advice is to prepare the dressing as well. And when you serve it, dress it. 


You'll have a very nutritious and healthy salad in a couple of minutes, so all you have to do is sit back and enjoy it ;) 


When it comes to salads, the possibilities are endless. But sometimes we all need a little inspiration. This dried fig, goat cheese and spinach salad is a great option for any occasion. It's easy to make, nutritious and very fresh.


So next time you're looking for a salad option, give this one a try! You won't be disappointed.