The benefits of eating Tahini
The benefits of eating Tahini by Jenny at Rock Chocs
I always have tahini in my pantry I prefer tahini that is pure with no added salt, sugar or anything else. that is why at Rock Chocs we stock Tahini Royal tahini which is pure fresh made with 100% pure sesame seed tahini. So you know the quality is amazing made using the finest of ingredients in the UK . Tahini Royal is jointly run by brothers Jean, Jacques and Anton Boulos. Since starting our business in the early 90s so I am all for supporting family run business.
There are many benefits for eating tahini I personally love making home made hummus so it is a must that I have at least 2 tubs of tahini in the pantry so I always have enough for this.
Tahini is full of vitamins and minerals so you are getting your B vitamins, vitamin E, magnesium, calcium and iron. Also has a good amount of unsaturated fats including omega 3 and omega 6 fatty acids which we all know beneficial for heart health and help reduce inflammation. There is a good source of protein 27.9 grams of protein per 100 grams (referring to Tahini Royal Tahini stocked at Rock Chocs) Carbohydrates are 6.2 per 100 grams. So you could add some tahini to a plant based smoothie or use in a dip to get your extra protein. Tahini is rich in calcium 426 mg of calcium per 100 grams so great for supporting bone health.especially if you do not consume dairy products. Milk only has 125 mg of calcium per 100 grams so Tahini wins in the calcium levels. Tahini is also rich in antioxidants , fibre , zinc vitamin E so the zinc and healthy fats can help support hormonal balance.
Incorporating tahini into your diet, whether in dressings, spreads, or smoothies, can offer these nutritional benefits. Just be mindful of portion sizes, as it's calorie-dense!
Here are 10 delicious and easy vegan recipes that use tahini:
1. Tahini Lemon Dressing
Ingredients:
- 3 tbsp tahini
- 2 tbsp lemon juice
- 1 garlic clove, minced
- 1 tbsp maple syrup (optional)
- 3-4 tbsp water (to thin)
- Salt and pepper, to taste
Instructions:
- In a bowl, whisk together tahini, lemon juice, garlic, and maple syrup.
- Add water, a tablespoon at a time, until you reach your desired consistency.
- Season with salt and pepper and drizzle over salads, roasted veggies, or grain bowls.
2. Tahini Chickpea Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp olive oil
- 1 cucumber, diced
- 1 tomato, diced
- 2 tbsp red onion, finely chopped
- Salt and pepper, to taste
Instructions:
- In a bowl, combine chickpeas, tahini, lemon juice, and olive oil.
- Mix in the cucumber, tomato, and onion.
- Season with salt and pepper and serve as a fresh salad or wrap.
3. Tahini Buddha Bowl
Ingredients:
- 1 cup cooked quinoa
- 1 cup steamed broccoli
- 1/2 avocado, sliced
- 1/4 cup shredded carrots
- 1/4 cup tahini
- 1 tbsp soy sauce
- 1 tsp maple syrup
- 1 tsp lemon juice
Instructions:
- Assemble the bowl with quinoa, broccoli, avocado, and carrots.
- In a small bowl, whisk together tahini, soy sauce, maple syrup, and lemon juice to make the dressing.
- Drizzle the tahini dressing over the bowl and enjoy.
4. Tahini Banana Smoothie
Ingredients:
- 1 frozen banana
- 1 tbsp tahini
- 1/2 cup almond milk (or any plant milk)
- 1 tbsp chia seeds (optional)
- 1/2 tsp cinnamon
Instructions:
- Blend all ingredients until smooth.
- Serve as a creamy, nutrient-packed breakfast or snack.
5. Tahini Roasted Sweet Potatoes
Ingredients:
- 2 medium sweet potatoes, peeled and diced
- 2 tbsp olive oil
- Salt and pepper, to taste
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp parsley, chopped
Instructions:
- Preheat oven to 400°F (200°C).
- Toss sweet potato cubes with olive oil, salt, and pepper.
- Roast for 25-30 minutes, flipping halfway through.
- In a bowl, mix tahini and lemon juice. Drizzle over roasted sweet potatoes and top with parsley.
6. Tahini Stuffed Mushrooms
Ingredients:
- 12 large mushroom caps, stems removed
- 1/4 cup tahini
- 2 tbsp nutritional yeast
- 1 tbsp lemon juice
- 1 garlic clove, minced
- Salt and pepper, to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Mix tahini, nutritional yeast, lemon juice, garlic, salt, and pepper.
- Stuff each mushroom cap with the tahini mixture and place on a baking sheet.
- Bake for 20 minutes, or until tender and golden.
7. Tahini Hummus
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1/4 cup tahini
- 2 tbsp lemon juice
- 1 garlic clove
- 1 tbsp olive oil
- Salt and pepper, to taste
Instructions:
- Blend all ingredients in a food processor until smooth.
- Serve with pita bread or veggie sticks as a dip.
8. Tahini Granola
Ingredients:
- 2 cups oats
- 1/4 cup tahini
- 1/4 cup maple syrup
- 1/4 tsp cinnamon
- 1/4 tsp vanilla extract
- 1/4 cup chopped nuts or seeds (optional)
Instructions:
- Preheat oven to 350°F (175°C).
- In a bowl, mix tahini, maple syrup, cinnamon, and vanilla extract.
- Stir in oats and nuts/seeds.
- Spread the mixture on a baking sheet and bake for 15-20 minutes, stirring halfway through.
- Let it cool and enjoy as a breakfast or snack.
9. Tahini Zucchini Noodles
Ingredients:
- 2 zucchinis, spiralized
- 3 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp tamari or soy sauce
- 1 garlic clove, minced
- 1 tbsp sesame seeds
Instructions:
- Toss zucchini noodles with tahini, lemon juice, tamari, and garlic.
- Top with sesame seeds and serve immediately.
10. Tahini Chocolate Fudge
Ingredients:
- 1/2 cup tahini
- 1/4 cup maple syrup
- 1/4 cup cocoa powder
- 1/4 tsp vanilla extract
- Pinch of sea salt
Instructions:
- Melt tahini in a small saucepan over low heat.
- Stir in maple syrup, cocoa powder, vanilla, and sea salt until smooth.
- Pour into a lined pan and refrigerate for at least 2 hours, until set.
- Cut into small pieces and enjoy!
https://rockchocs.com/products/tahini-royal
