Wendy Middleton, owner of A Cut Above Nutrition, tells us everything we need to know about Tahini. Take it away Wendy…
I planned to share a Healthy Cookie recipe with you today. However, they were a bit of a fail. I’d happily snack on them but when they underwent the family taste test it was a mmmmm….not great.
One of the ingredients in the cookies was tahini. So change of tack and I’d thought I’d share why and how I use tahini.
First off, what is tahini and why is it good for you?
Tahini is a paste made from ground sesame seeds, traditionally used in Middle Eastern cuisine. It has a smooth texture with a mild earthy flavour that is slightly bitter.
When I’m preparing meals I try to stop for a moment and consider how I can add extra nutrients. Tahini is one of these ‘nutrient boosters’ I’ll often turn to.
NUTRIENTS IN TAHINI
- Protein
- 1 tablespoon of tahini adds 4g protein.
- Bone building minerals
- Tahini contains calcium, magnesium, manganese and phosphorous all required for bone health. I’m always seeking ways to support bone health given the natural decline of bone density as we age. If you’re interested in more information on nutrients to support bone health you can read more in a blog I wrote Calcium = Strong Bones..Yes & No.
- Selenium
- Selenium is a powerful anti-oxidant that protects cells from damage caused by free radicals and inflammation.
- Copper
- 1 tablespoon of tahini contains approximately 25% of our recommended daily intake of copper. Copper is needed for iron absorption. Tahini also contains some iron, making it a good addition for those who tend to be low in iron.
A NOTE ON OMEGA 3 & 6 FATTY ACID CONTENT
Sesame seeds, along with nuts and other seeds, are high in omega-6 fatty acids, and are to be enjoyed in moderation. A standard western diet containing processed foods tends to be higher in these fatty acids. It’s important to balance omega-6 fatty acids with plenty of foods containing omega-3 fatty acids, such as olive oil and small oily fish.
UNHULLED vs HULLED TAHINI
Hulled tahini has the outer shell of the seed removed. In doing so, most of the fibre is removed along with a good proportion of the nutrients. In fact, hulled tahini has less than a quarter of the calcium of unhulled tahini. Unhulled tahini is slightly stronger in flavour.
WAYS TO ADD TAHINI TO YOUR DAY
Lemon Tahini Dressing
I make a batch of this dressing and keep it in the fridge to add to cooked vegetables or fancy up leftover meat and veggies for lunch. You can find my Roasted Vegetable and Quinoa Salad with Lemon Tahini Dressing here.
Hummus & Babagnoush
Both these dips are made using tahini. When buying store bought dips check the ingredients for vegetable oils, you don’t want these. Or you might like to make your own hummus using this recipe. The trick with hummus is to use a high speed blender so it’s lovely and creamy.
Tahini & Tomato on Sourdough
Spread tahini on toasted sourdough, top with tomato slices and season with salt and pepper. A quick and easy snack or lunch.
Dates with Tahini
You need to use fresh medjool dates for this. Cut a date almost in half and remove the seed. Then add a small amount of tahini to the centre. Hey presto, a delicious caramelly but healthy snack
Wendy Middleton: Nutritionist and Culinary Expert
Wendy Middleton, a qualified nutritionist and experienced caterer based in Lane Cove, combines a passion for health with a love of cooking to help her clients embrace healthier lifestyles. With an emphasis on sustainable, life-long eating habits rather than quick fixes, Wendy focuses on empowering her clients to find the foods that best nourish their bodies—and to recognise those that don’t.
Nutritionist & Caterer
0403 861 117
[email protected]
www.acutabovenutrition.com.au
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