52 CAN DO’S: Healthy Lifestyle Solutions for Each Week of the Year
By Monifa Maat “The Healthy Motivator”
CAN DO TIP #41: Invite Tahini to your house this Christmas!
This week’s nutrition tip I’d like to share is about Tahini. Tahini is a Middle Eastern/North African condiment of toasted sesame seeds that when tossed into a food processor with olive oil and a touch of sea salt forms a consistency like its’ more well-known counterparts – peanut, almond and cashew butter.
However, compared to that other famous nut butter we love so much known as peanut butter, tahini is more nutritious, has more essential B vitamin and minerals like iron, potassium, phosphorus, and a great source of calcium! Best of all, unlike peanuts, sesame seeds are not associated with as many allergens or toxins such as aflatoxin, a mold/fungus found in some peanuts.
How does it taste?
I personally find tahini to be a savory, slightly bitter, slightly sour, nutty little concoction of deliciousness. While it is an “acquired taste” you’ll find it great in hummus, salads, sandwiches, burgers, vegetables, dips and even some smoothies!
Here are 2 recipes, one savory the other sweet where Tahini shined for me this week:
Egg & Broccoli on Rice Cakes with Tahini Butter
Essentially I made this fried egg with sautéed onions, garlic and broccoli on a rice cake – no bread or bagel and drizzled with Tahini, not high fructose ketchup.
2 cups broccoli spears
2 tbsp. olive oil
½ medium onion
½ tsp minced garlic
½ tsp sea salt
1 pinch of black pepper
2 tbsp. tahini butter
Directions: Wash, cut, steam broccoli heads for 4-5 minutes. Put broccoli to the side. Sauté onions in 1 tbsp. olive oil under medium/high heat until lightly caramelized. Add minced garlic and cook for 1 more minute or until soft. Add steamed broccoli, salt & pepper to the pan. Once broccoli softens a bit more, take veggies out of pan, put to the side. Now add 1 tbsp. olive oil to pan and cook the eggs to your liking (scrambled, fried, etc.). Fold broccoli stir-fry into the eggs. Turn the eggs once, like an omelet and remove from pan.
Divide eggs into 4 portions and place on top of 4 rice cakes. Drizzle tahini butter to taste on top. Share and enjoy!
Egg-Free/Dairy-Free Spicy Nog with Tahini
I actually made a similar drink for Healthy Roots Fitness & Nutrition Camp (my church wellness group) for Thanksgiving to demonstrate a healthier alternative to traditional holiday favorites like egg nog. Actually, I did not use tahini; but once I researched how many dozens of amazing smoothie recipes that use tahini instead of traditional nuts for smoothies which can be problematic to the digestive system it was a go for me. Warning: Yummy Alert is in order! Proceed with caution.
1 medium frozen banana
1 ½ cups cold almond milk
1 tsp vanilla
¾ tsp cinnamon
¼ tsp nutmeg
1 tbsp. tahini
¼ slice avocado
2 tbsp. maple syrup or 1 tbsp. honey
5 small ice cubes (optional)
Directions: Cut up bananas in small discs. Combine all ingredients. Blend baby blend. Enjoy!
You can find Tahini at most supermarkets in the olive oil, or nut butter section.
Monifa Maat is Creator and Author of Bed Aerobics Fitness Flow® Ms. Maat can be reached at: Monifa@TheHealthyMotivator.com or 347-903-0637