This recipe became a staple in our home when my two-year-old son began pointing to the cupboard, asking for ‘naanas.’ Initially, I thought he wanted an actual banana, but it turned out he was after a packaged snack—some kind of dried fruit mix wrapped in a sugary biscuit shell, much like a fig roll. My partner had picked them up during one of his shopping trips, drawn in by the packaging, convinced they were a healthy choice. But when the label Nazi (me) took a closer look, I realized they were far from healthy, and our little one was developing a taste for sugary treats, despite my best efforts to limit them.
What was I to do? No parent enjoys facing the wrath of a two-year-old mid-tantrum, and I wasn’t about to completely ban his newfound favorite snack. So, I embarked on a mission to create a healthier version. By combining his beloved dried bananas and dates with a spiced, crunchy oat-based biscuit, I believe I’ve managed to make something not only comparable but perhaps even better than the original. Best of all, they’re packed with goodness and can easily be made gluten- and dairy-free, perfect for anyone with dietary restrictions.
A History of Fig Rolls
Fig rolls have been enjoyed for centuries, with origins tracing back to ancient Egypt and Greece. Figs were prized for their natural sweetness and were often dried to preserve them for long journeys. (I truly believe I would have made a great Greecian princess given how much I love both wine and figs.) The concept of enclosing figs in pastry or bread evolved over time, leading to the creation of the fig rolls we know and love today. They gained widespread popularity in the 19th century when the first mass-produced fig rolls were introduced, becoming a beloved treat across the world.
Fig rolls are a reminder that nature’s candy is often the most satisfying—rich in flavor, history, and nutrition.
anonymous
Why Make This on Repeat
These Healthier Fig & Banana Rolls are not just a treat; they’re a powerhouse of nutrition. The natural sweetness from the figs and bananas means no added sugars, while oats and almonds provide a great source of fiber, calcium, and essential amino acids. This recipe is easy to make, uses minimal ingredients, and is versatile enough to accommodate various dietary preferences. Whether you’re looking to enjoy a healthy snack or impress your afternoon tea guests with a homemade delight, these rolls won’t disappoint and are sure to have you recreating them time and again. Hopefully with your own little take on it too.
Also Read: Raspberry chia chocolate bliss bombs
Substitutions or additions to figs for the filling
- Apricot: Dried apricots offer a tangy sweetness similar to figs and should work well in this recipe. I’d highly recommend using the organic or at least sulphur-free ones in this case though, as they have a subtler flavour but will blend better with the other dried fruit ingredients.
- Raisins or saltanas: Don’t have any fancy dried fruits on hand? These tiny flavour packed gems will also do just the trick. I’d limit them to 1/3 of the total mix though.
- Prune: Prunes provide an unexpectedly rich, deep flavor. Also best to use as a partial portion of the mix.
- Medjool date: Dates are naturally sweet and sticky, making great to use in place of regular shop bought dates. The also don’t need to be soaked so if you are in a hurry you could potentialy get away with using a filling constituting entirely of these dried fruits.
- Apple: Dried apples bring a mild sweetness and a pleasant chewiness to the filling. Make sure the cut them into small pieces before soaking.
How to use Dried bananas
- Choose the right type: Opt for unsweetened, naturally dried bananas to avoid added sugars. Try to get the ones that are still sticky to touch, the really hard ones can be harder to work with.
- Rehydrate when needed: Soak dried bananas in warm water or juice for at least a few hours (even up to overnight) to soften them before use.
- Chop finely: When using in recipes like these rolls, finely chop the dried bananas to ensure they soak easier and blend properly.
- Combine with other fruits: Pair dried bananas with other dried fruits like figs or dates for a more complex flavor profile and to avoid the mix being too chewy.
A note on ingredients:
Oats: Be aware that whilst oats themselves are gluten-free they are often processed in factories that contain gluten and regular flour, hence, you need to get a certified gluten-free ones if you are catering to this intolerance.
Also, make sure to buy the quick-cook ones if you can, or just go straight to buying the flour itself. It’s a lot harder to process the real original oats into a fine enough powder, but if you have the kind of kick-arse blender that will do this, god-speed and enjoy saving all that money.
Almonds: If you can get spray-free than that’s awesome, but if not any old almonds will do – it’s in fact desirable to buy the almond ground up rather than do it yourself to avoid unwanted chunks and bits of skin in the mix.
Dates: Medjool dates are easiest to help you make your paste pasty, but you really don’t have to use these as once soaked any old dates will really do. One thing I love about this recipe is just how cheaply it can be made, so don’t feel the need to get posh here.
Honey: You’re going to heat it anyway so don’t worry too much about the quality of your honey to begin with in this recipe. Equally you can use agave, coconut sugar or monkfruit powder in equal rations instead.
Butter: We are a partially French household so telling us not to use butter is like asking us to cut off our own heads, but if you are dairy-free or just not that into butter, you can use a plant-based butter or coconut oil and get a pretty similar effect.
This recipe offers a delightful blend of flavors and textures, all while being mindful of your health. Give these rolls a try, and they might just become your new favorite treat!
Healthy fig and banana bars
Ingredients
For the filling
- 195 grams dried fruit (we've used equal parts fig, dates and banana)
- 8 tbsp water
- 1 tsp mandarin rind (or orange)
For the biscuit casing
- 125 grams ground oats/ oat flour
- 50 grams ground almonds
- 3 tbsp honey (or other liquid sweetener)
- 50 grams melted butter (or coconut oil)
- 1 tsp mixed spice
- 1/2 tsp cardamom powder
Instructions
For the filling
- Soak the fruit for as long as possible before making this. Overnight is ideal.
- When ready to make the fig rolls, drain any excess water from the mix, add the mandarin rind, and blend the fruit to a paste in a food processor.
For the biscuit casing
- Combine all ingredients and mix together and until you can form a ball of mixture – almost like a dough
- Using two sheets of baking paper, one underneath and one on top, roll out the mix into a rectangle shape, the mix should be about 5mm thick. It won't act like a pastry dough, it will behave more like a fruit roll up.
- Remove the top piece of baking paper and using a butter knife cut the dough into two rectangle shapes about 15cm long and 10 cm wide. Using scissors, cut the two rectangles apart but keep the dough on the baking paper.
To make the fig rolls
- Now pre-heat the oven to 180degrees celcius.
- Place the paste down the centre of each rectangle of dough, about 2cm in thickness. Fill all the way up to the top and bottom edge.
- Using the baking paper, roll the dough over the mixture until just sealed at the bottom. Wrap the rolls in the baking paper and put in the freezer for 15 – 20 minutes (this is to make it easier to cut into biscuits)
- At the end of the waiting period, take the roll out of the freezer and cut the biscuits about 2.5 cm wide.
- Place the biscuits on some fresh baking paper on a tray and bake in the oven for 15 – 20 minutes (or when just golden brown), checking after 10 minutes to make sure that the browning is equal across the whole biscuit.
- Let cool before serving. Enjoy!
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Until next time. Keep following, liking, sharing, commenting and cooking, and may your every spoonful be tastier than the last!
