Fresh Fig Salad

fresh fig salad

Summer Fresh Figs are a good looking and healthy addition to salads

In my opinion, fresh figs are mini works of art inside and out. On the exterior the skin is a beautiful combination of purples and green with a cute teardrop shape. But when sliced open it reveals a lovely rosy interior which is actually an inverted flower.

These late summer harvest figs are going in a new salad today. I can never remember when it is that figs are in season so I looked it up. There are 2 seasons – in June and late summer/early fall. When I spot them I grab them to use in something like this Fresh Fig Salad.

fresh fig salad

This salad is a good one to feature a few other seasonal favorites like some gorgeous summer tomatoes and fresh salad greens. Sprinkle on some fresh herbs too if you have them. That’ll just boost the anti-inflammatory benefits up a notch.

fresh figs

Plenty of benefits come from hormone balancing plants

Let’s focus on 2 big hormone balancing bonuses of this salad.


Each plant in your bowl – vegetables, nuts, and fruit – is a source of fiber. We need fiber to help manage cholesterol levels, ensure good digestion and bowel health, and manage blood sugar levels. Fiber is what good gut bacteria thrive on, and a thriving gut microbiome means better overall health.


Fermented foods contain naturally occurring probiotics. We’ve been eating these foods for hundreds of years so they may be familiar to you or you may already include them in your diet. Miso, tempeh, kimchi, and sauerkraut are a few you will recognize. Kefir, yogurt, and farmers cheese are fermented dairy sources of probiotics. Farmers cheese or quark is a cultured soft cheese low in lactose containing several strains of probiotics.

It’s worth emphasizing that consistently incorporating a variety of live cultures from food helps us in perimenopause and menopause with many of the symptoms we deal with. Those good bugs help us feel happy and less anxious, improve our digestion, maintain or reach a healthy weight, and boost our immune system. Farmers cheese contains a particular strain of bacteria called Lactobacillus Rhamnosus which has been shown to improve bone health.

Farmers cheese can also be the base for a dip, topping on a pizza, or an addition to savory breakfast oats. Try this fresh fig salad while they are in season and share your photos! Tag us on Instagram @freshbalancenutrition #freshbalancenutrition

fresh figs

Fresh Fig Salad

by Jennifer
  • 1 medium sweet potato, cooked
  • 4 fresh figs
  • 2 heirloom tomatoes
  • 5 ounces arugula
  • ½ cup farmers cheese
  • cup walnuts, chopped
  • dressing:
  • 1 tablespoon honey
  • 4 tablespoons fresh lemon juice
  • 3 tablespoons tahini
  • 1 tablespoon shallot, finely chopped
  • 2 tablespoon avocado oil
  • 1/4 teaspoon sea salt
  • ¼ teaspoon fresh pepper
  • Steam or bake the sweet potato (see notes for directions) and cool to room temperature.
  • While sweet potatoes are cooking, prepare dressing. Place all dressing ingredients in a medium bowl. Whisk until smooth. Dressing will be slightly thick. You can thin with a few tablespoons of water if desired.
  • Slice sweet potatoes into rounds. You can leave the thin skin on or peel it. Chop figs and tomatoes into bite size cubes.
  • Arrange sweet potatoes, figs, and tomatoes over a bed of arugula in individual salad bowls. Top with a dollop of farmers cheese and walnuts. Drizzle each portion with dressing.
  • While sweet potatoes are cooking, prepare dressing. Place all dressing ingredients in a medium bowl. Whisk until smooth. Dressing will be slightly thick. You can thin with a few tablespoons of water if desired.


To bake sweet potatoes:
Preheat oven to 425 ℉. Wash sweet potato, wrap in foil and pierce with a fork several times. Bake until tender, 45-50 minutes.
To steam sweet potatoes:
Bring a 2 inches of water to a boil in a medium pot fitted with a steamer basket. If the sweet potatoes are large cut in half and place in steamer. Cover, reduce heat to medium, and steam until tender, 25–30 minutes.
I hope you’ll try this recipe!Mention @freshbalancenutrition or tag #freshbalancenutrition!
Picture of Jennifer Katz RDN LDN CC

Jennifer Katz RDN LDN CC

Jennifer is a menopause nutrition and lifestyle dietitian. Founder of Balanced Woman Over 40 Method. She helps women understand midlife changes and guides clients to eat well and use lifestyle habits to feel good and minimize symptoms.

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