Tahini is a classic middle eastern food
that's also an important ingredient in many vegan, vegetarian, and other
healthy recipes - but what is it? And why is it a go-to food for people
interested in healthy eating?
Tahini is actually a thick paste made from
ground sesame seeds and olive oil, with a consistency similar to that of peanut
butter. Its dense texture makes it a perfect base for smooth, thick foods like
hummus, the classic middle eastern chickpea dip. Tahini sauce, a thinner
version of the paste, is typically used as a condiment to add moisture and
flavor to sandwiches and other foods.
Tiny Seeds With Big Nutritional Value
The outstanding nutrient content of sesame
seeds makes tahini is a favorite ingredient in healthy food recipes. They're
very rich in beneficial minerals including copper, which is known to help
reduce the joint inflammation related to arthritis, and manganese, which acts
as an antispasmotic and is believed to help prevent migraines, assist in
lowering blood pressure, and relieve the sleep problems related to menopause.
Sesame seeds are also an excellent source of zinc and calcium, both of which
are crucial to bone strength.
One of the most interesting nutritional
aspects of sesame seeds is the fact that they're rich in phytosterols,
plant-based compounds with a chemical structure very similar to that of HDL or
"good" cholesterol. Phytosterols are believed to act in the same way
as HDL cholesterol in reducing blood levels of LDL or "bad"
cholesterol. High LDL cholesterol levels are known to contribute to the
formation of arterial plaque and markedly increase risk of high blood pressure,
heart attack, and stroke.
How To Make Your Own Tahini
Tahini is widely available in grocery
stores and specialty shops, but making your own is a simple process that allows
to you adjust the flavor and texture to your exact taste.
Ingredients: Vegetable or olive oil and
sesame seeds, in a ratio of four parts seeds to one part oil; in other words,
if you're using one cup of seeds you'll need one quarter cup of oil.
Step one: Toast the seeds. Spread them out
in an even layer on a cookie sheet and toast in a 350 degree oven for 10 to 12
minutes, stirring frequently. The goal is to toast them lightly without
browning them, which can make them bitter. Keep a close eye on the seeds during
the toasting process. Remove from the oven as soon as they're light toasted and
allow them to cook briefly.
Step two: combine the seeds and half of the
oil in a food processor and process on high for one minute. This is a sticky
process, so you'll need to stop the processor and scrape down the sides with a
spatula at least once or twice.
Step three: when the seeds and oil have
started to form a paste, add the remaining oil and continue processing until
the texture is that of a uniformly smooth and creamy paste about the
consistency of peanut butter. You'll need to stop and scrape down the sides
frequently during processing.
To store, empty contents of the processor
into a sealable glass jar and refrigerate. The paste can stored for a month or
more if kept tightly sealed and refrigerated.
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