Tahini, or also called ‘Tahina” is a tasty paste of middle eastern and Mediterranean origins, made of ground sesame seeds. By grinding the sesame seeds, a thick oily paste that’s like the texture of peanut butter is formed. You might have noticed tahini drizzled on a falafel sandwich, or if you are a baker, you might have noticed tahini being used in banana bread or chocolate chip recipes. The creamy texture of tahini and nutty flavor is a great addition to recipes ranging from savory to sweet.
Health benefits of tahini
Tahini can add amazing nutritional values to any dish that you consume. Tahini is made of sesame seeds which has great nutritional values and health benefits. Tahini is low in calories but high in fiber, protein, and a variety of essential vitamins and minerals. One tablespoon or 15 grams of tahini contain:
- Calories: 89
- 3 grams of protein
- 3 grams of carbohydrates
- 8 grams of carbohydrates
- 2 grams of fiber
- Copper: 27% of the Daily Value
- Selenium: 9% of the Daily Value
- Phosphorus: 9% of the Daily Value
- Iron: 7% of the Daily Value
- Zinc: 6% of the Daily Value
- Calcium: 5% of the Daily Value
Tahini sesame is gluten and dairy free, which is a perfect alternative to peanut butter for people who are lactose intolerant or are allergic to gluten. Not to mention the nutritional values that the tahini imposes. Sesame seeds, which is the main ingredient in making tahini has a powerful effect on heart health by lowering risk factors such as high blood pressure, triglycerides, and LDL (bad) cholesterol.
Sesame seeds also contributes to reducing inflammation. Consuming 40 grams of sesame seeds on a regular basis can reduce the levels of malondialdehyde (MDA). This compound is noticeably found in high levels in people with inflammatory diseases such as osteoarthritis.
Shockingly, consuming tahini can protect you against developing cancer. Tahini contains a natural compound in sesame seeds called sesamol. Sesamol was found to have anticancer properties, where sesamol was found to block the growth and spread of cancers such as skin, colon, liver, and cervical cancer. On top of that sesamol was also found to have anti-aging and antioxidant properties
Tahini also contains trace minerals such as copper. Copper helps the body absorb iron, control blood pressure, prevent anemia and form blood clots. Selenium is a mineral found in tahini which is an antioxidant and anti-inflammatory compound.
Recipes using tahini
Tahini is a versatile ingredient that can be used in a variety of ways. For example, Tahini can be used as a spread, dip, or salad dressing. It can also be used to provide a distinct nutty flavor to baked goods. So, tune in with us while we provide you with the most common ways you can enjoy your tahini sesame.
Grilled Tahini Chicken Recipe
Tahini is an essential component that adds flavor to grilled chicken or any type of poultry. This plate is easy to prepare with only 45 minutes of preparation time, and also makes a delicious and nutritional meal for you and your family. So, here’s how you can make it.
- 3-4 pounds of chicken, cut into 10 pieces
- kosher salt, to taste
- 6 peeled garlic cloves
- 2½ teaspoons of ground cumin
- 2 teaspoons of paprika
- ¼ cup of tahini
- ¼ cup of lemon juice
- 2 tablespoons of olive oil
- Season both sides of the chicken with salt, transfer to a plate or small baking pan, and chill for at least 1 hour (or up to overnight).
- Grind the garlic to a paste in a mortar and pestle and add a pinch of salt. Then add cumin and pound it until finely ground, then transfer to a bowl with the paprika, tahini, lemon juice, and olive oil. Season with salt to taste; it should have the consistency of peanut butter.
- Remove the chicken from the refrigerator and slather it with the tahini marinade. Wrap the chicken loosely in plastic wrap and set aside until it reaches room temperature (no more than 1 hour).
- Preheat a charcoal or gas grill to medium-high heat for direct grilling. When the grill is hot, place the chicken pieces, skin-side down, on the grill grate and cook until the skin begins to brown and the pieces are easily lifted off the grate.
- Cook for another 25 to 30 minutes, turning frequently and moving the chicken pieces from hotter to cooler parts of the grill as needed and continue grilling until it's done. Check for doneness using a meat thermometer or the tip of a sharp knife to check for doneness.
- Transfer to a plate and serve hot next to a tahini plate.
Tahini molasses mousse
If you're one of those people who keeps dessert in the fridge for when they get a sweet craving, this recipe with tahini and molasses and an incredibly simple preparation process is for you. It will leave a lasting taste in your mouth, and the foamy consistency will melt on your tongue, amplifying the flavor. Tune in below to know how to prepare it.
- 400 gms of cream
- 1 cup of tahina
- ¾ cups of molasses
- To begin, combine the molasses and tahini in a mixing bowl. Then, using a whisk, combine the ingredients until they are homogeneous.
- Pour the cream into a separate mixing bowl and beat it with an electric mixer. At this point, the cream should rise and thicken. As a result, it will lose its liquid state and take on the consistency of pastry cream.
- Pour the tahini molasses mixture into the cream bowl.
- Mix with a spatula to avoid losing the cream's volume. There will be no volume loss if you mix it from the bottom up.
- Fill small serving bowls halfway with the mixture. Refrigerate for at least one day.
- After chilling for one day, serve the mousse with molasses, sesame seeds and pomegranate as topping to add flavor.
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