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Food of the Week (Part I): A Taste of Tahini

Posted October 20, 2007 at 04:00 PM by Katie Drummond

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism

If you love a good hummus and spend many a lunch hour dining on cafeteria falafels, you’ve probably been enjoying tahini without even knowing it. This thick, nut buttery spread, made of hulled sesame seeds, is a staple in Middle Eastern cuisine, and the “secret” ingredient in hummus and even some Szechuan stirfry dishes. Tahini is even used in more than just savory dishes, as the main ingredient in halva, a Mediterranean dessert.

Tahini has numerous health benefits, as a very good source of (among many nutrients) calcium, iron, zinc, and fiber. Recent studies have linked calcium to more than just healthy bones, and researchers suspect it may play a role in easing PMS symptoms, preventing colon cancer, and relieving migraine headaches. Sesame seeds also have the highest content of phytosterols of any nut, and these compounds are widely touted as cholesterol lowering when consumed in sufficient amounts.

Much like all nut butters, tahini has a high fat content - but none of that nasty saturated stuff. This makes tahini a heart-healthy way to incorporate needed fats into your diet.

Tonight, serve this lemon-zest loaf with hot tea for a tasty bedtime snack or light dessert. With the added fiber and omega’s of flax seeds, this is a sweet loaf with notable health benefits.

Recipe Profile

Prep Time: 1 hour

Perfect For: A light breakfast, quick snack, or healthy dessert

Servings: 12

Ingredients

2 tbsp ground flax seeds
1/4 cup vegetable oil
1/4 cup tahini
3/4 cup sugar
2 cups spelt flour
1 tsp baking powder
1 tsp salt
1/2 cup vanilla soy milk
1/4 cup lemon juice
Grated lemon (optional)
1/2 cup walnuts
1/2 cup raisins
2 tbsp poppy seeds

Combine the flax with 1/3 cup of water and set aside. Combine the oil, tahini, and sugar, and then add the flax mixture and stir well. In another bowl, combine the flour, baking powder, and salt, then add to the wet mixture. Finally, add soy milk and lemon juice, then fold in the nuts and raisins.

Pour the batter into an oiled pan, sprinkle with poppy seeds, and bake at 350 degrees for 1 hour. 

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Tags: breakfast recipes, food of the week, healthy recipes, lemon loaf, sesame paste, sesame seeds, tahini, tahini nutrition, tahini recipes, vegetarian recipes, women's nutrition

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