Fig & Rosemary Upside-Down Cake (No Added Sugar)

If you're looking for a nourishing treat that's both flavourful and supportive of women’s hormonal health, this fig and rosemary upside-down cake delivers on both fronts. Naturally sweetened with raisins and honey, and rich in fibre, antioxidants, and anti-inflammatory compounds, this cake is a beautiful way to enjoy wholesome ingredients without added sugar.

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Can figs help with period pain?

Surprisingly, yes. Figs are rich in fibre, magnesium, potassium, and antioxidants, and emerging research has shown they may help relieve menstrual pain. A recent study found that fig fruit extract significantly reduced the severity of dysmenorrhoea and improved quality of life in young women (Ebrahimi et al., 2021). Another trial reinforced the analgesic properties of fig extract, finding that it significantly reduced pain and PMS-related symptoms (Sepehri et al., 2024).

These benefits may be related to the anti-inflammatory and muscle-relaxing properties of key compounds in figs, making them a beautiful addition to recipes during the luteal phase or while menstruating.

What is rosemary good for?

Rosemary isn't just a fragrant herb for savoury dishes – it's also known for its health-promoting properties. Rosemary contains rosmarinic acid and carnosic acid, which are potent antioxidants and have demonstrated anti-inflammatory, antinociceptive (pain-reducing), and neuroprotective effects (Rahbardar & Hosseinzadeh, 2017).

It’s also been shown to have cardiovascular and cognitive benefits, potentially improving memory and blood flow (Nabavi et al., 2018). Adding rosemary to sweet dishes, like this fig cake, brings not only a unique flavour but also therapeutic benefits.

Is this cake refined sugar free?

Yes. This cake uses no refined sugar. Instead, natural sweetness comes from raisins, honey, and figs. Raisins are blended into a smooth paste with rosemary, creating a sweet and herby base that keeps the cake moist and full of flavour without a sugar crash.

Why use semolina and almond meal?

Combining semolina and almond meal gives this cake a gorgeous crumb with a rustic texture. Almond meal adds healthy fats, protein, and a dose of magnesium, while semolina gives it structure and a light golden hue. These flours also support blood sugar balance more effectively than traditional white flour.

Fig and Rosemary Upside Down Cake

Ingredients

• 50g softened butter

• 50ml extra virgin olive oil

• 60ml honey

• 150g raisins

• 2 eggs

• 250g Greek yoghurt

• 1 tbsp chopped rosemary (or 2 sprigs)

• 170g almond meal

• 150g semolina

• 1 tbsp baking powder

• ½ tsp cinnamon

• 4 fresh figs

Method

1. Preheat oven to 160°C fan-forced. Line an 8-inch springform pan.

2. In a stand mixer with paddle attachment, cream the butter and olive oil on medium speed for 5 minutes.

3. While mixing, blend raisins, rosemary, and honey in a food processor until smooth. Add to the butter mixture and beat until combined.

4. Add eggs and beat until the mixture lightens slightly in colour (approx. 10 minutes).

5. Add Greek yoghurt and mix to combine.

6. Add almond meal, semolina, baking powder, and cinnamon. Mix until fully incorporated.

7. Option 1: Place sliced figs at the bottom of the tin, then pour over batter.
   Option 2: Bake without figs, then top the finished cake with fresh slices.

8. Bake for 50-60 minutes or until a skewer comes out clean.

9. Allow to cool completely. If not using figs during baking, flip cake upside down and top with sliced figs. Brush with honey and gently caramelise with a blowtorch.

This fig and rosemary cake is a celebration of whole ingredients with benefits for menstrual health, mood, and inflammation. Perfect for weekend baking or as a thoughtful addition to your luteal phase self-care.

Want to know more about how oats can support blood sugar, PMS, and menopause? [Check out my full blog post on the benefits of oats here.]

References

Ebrahimi, H., Mohamadi, F., & Gholizadeh, L. (2021). Effect of fig fruit on primary dysmenorrhea: A randomised controlled trial. Journal of Obstetrics and Gynaecology, 41(2), 290-295. https://pubmed.ncbi.nlm.nih.gov/33320461/

Sepehri, A., Mahmoudi, M., & Karimi, R. (2024). Evaluation of the effect of fig syrup on menstrual pain: A double-blind clinical trial. International Journal of Women’s Health, [Epub ahead of print]. https://pubmed.ncbi.nlm.nih.gov/40118970/

Rahbardar, M. G., & Hosseinzadeh, H. (2017). Therapeutic effects of rosemary (Rosmarinus officinalis L.) and its active constituents on nervous system disorders. Iranian Journal of Basic Medical Sciences, 20(8), 841–852. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664485/

Nabavi, S. F., et al. (2018). Rosemary (Rosmarinus officinalis L.): A review of phytochemistry and pharmacology. Journal of Traditional and Complementary Medicine, 8(4), 361-368. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165352/