What Is Tahini? Health Benefits, Cooking Dos and Don’ts of Tahini Sauce
Do you remember the first time you ate hummus, or better, freshly made hummus? In the middle a pinch of olive oil, a pinch of lemon and a pinch of paprika, which drips over the bowl with the chickpea quality. It may be easier for your memory to pick it up in the store and ask which crackers suit which taste. Romantic memory or not, your hummus would not score so well if there was not an ingredient: Tahini.
What is Tahini?
Tahini is much more than a filler in your hummus. It's a protein-rich paste made from ground, roasted sesame seeds. As a staple food of Middle Eastern and Mediterranean cuisine, it is one of the oldest foods in the world.
Known as a star ingredient in hummus and baba ghanoush, it is also used in desserts such as halva, an oriental delicacy made by mixing tahini with sugar at high temperature.
You may have tasted Tahini in your Sweetgreen Salad Bowl or are dribbling over your late night street meat. Although you know that the tasty, nutty aroma is causing this dish to burst, you may be wondering: is it good for you? And how exactly do you use it?
Health Benefits of Tahini
Tahini is popular in both the keto and the paleo diet. So rest assured that it is good for you to eat with a spoon (do not eat all the glass at once). It is loaded with monounsaturated and polyunsaturated fats, vitamins and minerals. Only one tablespoon, according to USDA, contains more than 10 percent of your daily value for vitamin B1, vitamin B6, magnesium, copper, zinc, phosphorus and manganese. If you're curious about what that means, phosphorus, manganese and copper are critical to bone health. Manganese can also improve metabolism and fight free radicals (which is a benefit to the brain and skin), and copper is important for the health of the blood, increasing energy levels, controlling inflammation and iron absorption. Thiamine (B1) plays a crucial role in the metabolism, liver function, energy level and general health of the skin, hair and nails. Pyridoxine (B6) is a powerful antioxidant that helps relieve depression, promote brain health, promote heart health and fight against cancer.
If that were not enough, it is loaded with antioxidants because of its high content of vegetable lignan. Vegans and vegetarians who are 20 percent protein can use it to meet their daily needs. Besides, it is rich in calcium. Heart bonus: Tahinis are mainly composed of good fats called sesamin and sesamolin, which can help prevent cardiovascular disease. In addition to improving blood health, Tahini may help lower cholesterol.
Sesame seeds contain more phytosterols than any other seeds or nuts. According to the clinical nutritionist dr. Josh Ax can be used "for the treatment of arteriosclerosis, a disease characterized by accumulation of fat in the arteries," which regulates and possibly partially replaces the body's own cholesterol (due to its similar structures).
And if you are not yet convinced: sesame seeds can help your skin! In addition to Vitamin B, Tahini contains vitamin E, trace minerals and fatty acids that can help rejuvenate skin cells and inhibit signs of aging.
Why eat Tahini and not just sesame?
According to registered nutritionist Megan Ware, RDN, LD, sesame seeds are best eaten in the Tahini paste because "it is difficult for the body to absorb because of its hard outer shell." By eating seeds in paste form, the body can absorb the nutrients they offer more efficient. "
How do you cook with Tahini?
Due to the high oil content, Tahini separates easily. So keep a spoon ready for stirring and work your forearm. As your arms burn, you can skip the free weights and try homemade hummus.
Tahini is a simple, uncomplicated addition to your cooking routine – mix it into your salad dressing, drizzle it with roasted vegetables or grilled meats, add it to soups and noodles and refine it with your sweet treats. You can also use Tahini as a substitute for peanut butter, especially if you have allergies, additives or other health concerns. It is easy to use, more than easy to find and needs to be cooled after opening.
A word of caution: While Tahini is a great alternative to nut butters, you should be aware of serving friends. Although Tahini is a safe alternative for people with nut allergies, up to 1.6 million Americans may be allergic to sesame seeds.
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Conclusion: Should you use Tahini?
The short answer: Yes! Whether it's a Tahini sauce, a tasty dip, Ketos-approved meals, or your first halva, it's all-round. From improving your dinner party recipes to the perfect salad, to baking gluten-free, delicious desserts: Tahini is the superfood you did not know you missed.