Tahini is a sesame paste that has numerous properties and nutritional values, which is why it has long been used in the Far East cuisine. The ingredients contained in tahini affect the proper functioning of the nervous system, as well as regulate blood cholesterol levels and blood pressure. Check what other properties tahini has.

Tahinithat's differentsesame paste . It is made from sesame seeds, has a golden color and a sesame-nut flavor. The consistency is more like a thick sauce than a paste that you can spread on something. The best sesame paste does not contain anything other than the seeds that are ground to a smooth cream. Tahini is a typical ingredient in the cuisines of Israel, Iraq, North Africa, Syria, Lebanon, Turkey and Greece.

Sesame butteris also found in Chinese and Indian dishes. The first mention of this product comes from 4,000 years ago in the region located in the Middle East between the Euphrates and Tigris rivers, i.e. Mesopotamia.

The word "tahini" comes from Arabic and comes from the words "tahana" (to crush) and "tahiin" (flour).

Sesame and tahini are important elements of Middle Eastern culture. In antiquity in the Middle East, sesame, sesame oil and tahini were not only food but also medicine. The spell "sesame open up", appearing in the legend of Alibaba and the Forty Thieves, shows how sesame and what can be extracted from it were valued in Arab culture. As roasted sesame bursts open, it opens up, as does the legendary vault.

Tahini (sesame paste) - nutritional values, calories

Sesame paste is about 60% fat and about 20% protein. Sesame oil consists mainly of unsaturated fatty acids - linoleic and oleic. Tahini also contains some carbohydrates and dietary fiber. Tahini is a good source of essential amino acids, especially methionine, phenylalanine, and tryptophan. The limiting amino acid in it is lysine.

The digestibility of tahini protein is high at 83%. Sesame seeds themselves contain a lot of phytic acid, which hinders the absorption of proteins, but it is mainly in the shell. For this reason, tahini paste can be an important element in supplementing a vegetarian diet with protein. Sesame pasteis a great source of B vitamins, mainly thiamine, riboflavin, niacin, folic acid and gamma-tocopherol.

It also contains important minerals - iron, manganese, zinc, calcium and magnesium. Provides substances with antioxidant properties and reducing chronic inflammation in the body. The darker the sesame seeds, the more antioxidants they have. There are lignans in tahini, mainly sesamine and sesamoline, as well as phytosterols - beta-sitosterol, campesterol and stigmasterol.

NutrientContents per 100 g % of the Recommended Daily AllowanceContents in 1 tablespoon (15 g)
Water3.05 g0.46 g
Energy595 kcal89 kcal
Protein17 g2.55 g
Fat53.76 g8.06 g
Carbohydrates21.19 g3.18 g
fiber9.3 g1.4 g
Sugars0.49 g0.07 g
Calcium426 mg4364 mg
Iron8.95 mg691.34 mg
Magnesium95 mg2714 mg
Phosphorus732 mg105110 mg
Potassium414 mg962 mg
Sodium115 mg817 mg
Zinc4.62 mg490.69 mg
Manganese1,456 mg690.218 mg
Tiamina1.22 mg1060.183 mg
Riboflavin0.473 mg390.071 mg
Niacin5.45 mg360.818 mg
Vitamin B60.149 mg110.022 mg
Folic acid98 mcg2515 mcg
Vitamin A67 IU1,310 IU
Vitamin E0.25 mg20.04 mg

Tahini (sesame paste) - he alth properties

Tahini contains various natural compounds with a positive effect on the body. These include lignans, which show antioxidant and antiproliferative activity, increase the antioxidant activity of vitamin E, and reduce the level ofcholesterol, increase the secretion of fatty acid oxidizing enzymes in the liver and have antihypertensive, anti-inflammatory and immunomodulatory effects. The gamma-tocopherol present in sesame is designed to protect the fats in the seeds from rancidity (oxidation).

It inhibits the activity of free radicals, thanks to which it not only increases the durability of oils, but also protects against diseases at the molecular level. Gamma-tocopherol has been shown to prevent platelet aggregation and delay the formation of clots in the arteries. Tocopherols have high antioxidant, anti-cancer and hypocholesterolemic potential.

There are phytosterols in tahini that have a great impact on lowering blood cholesterol levels. Tahini pastes produced from dark grain sesame varieties are richer in phytosterols. The sesamine present in tahini has a beneficial effect in Alzheimer's disease. It influences the activity of neuronal differentiation and thus improves cognitive abilities and memory. Sesame and its products are known to lower blood pressure.

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Sesame is a strong allergen. An allergic reaction to sesame occurs mainly in children, but can occur in anyone who is allergic to nuts. People prone to allergies and asthmatics should avoid consuming tahini.

Numerous studies have shown that PUFA fatty acids, sesame and sesame vitamin E regulate blood pressure and kidney pressure. Administration of sesame reduces the thickness of the aorta and the upper mesenteric artery. It also causes the reversal of kidney-damaging changes, such as intimal thickening and arterial wall fibrosis.

One small study of 41 people with type 2 diabetes found that adding 2 tablespoons of tahini to breakfast daily for 6 weeks resulted in a 21% decrease in the amount of hsCRP (an indicator of inflammation in the body) in the blood.

Type 2 diabetes mellitus is a chronic, low-grade inflammatory disease that is detrimental at the cellular level. Consuming tahini can help reduce the side effects associated with diabetes.

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Tahini (sesame paste) - use in the kitchen

Tahini is available in both shelled and unshelled sesame. The unshelled sesame paste has a darker color and a more noticeable bitterness. It tastes like the well-known sesame seeds.

Typical dishes in which tahini is a key ingredient that adds character to the dish come from Arabic cuisine. These include hummus, baba ghanoush and halva. Tahini can be used in many ways in the kitchen. It tastes good on its own as a sauce or addition to pita bread.
Suggestions for using tahini in the kitchen:

1. Hummus

1 cup of cooked chickpeas, 2 tablespoons of lemon juice, 3 tablespoons of tahini, 3 tablespoons of olive oil, 3 tablespoons of warm water, a pinch of cumin, a clove of garlic squeezed through the press, mix s alt together until smooth. Finally, add the chopped parsley and mix.

2. Baba ghanoush

Heat three eggplants over a gas stove burner for 15 minutes until they turn black on all sides. Then put them in an oven preheated to 200 degrees C for another 15 minutes. Remove the eggplants from the oven, cool slightly, cut in half, remove the seeds with a spoon, remove the skin. Blend the aubergine flesh with 2 cloves of garlic, 2 tablespoons of tahini, juice of half a lemon, a pinch of s alt and pepper. Serve as a paste for bread or vegetables.

3. Salad dressing

Crush a clove of garlic, rub with s alt, mix with 1/2 cup tahini, 1/2 cup water and 1/3 cup lemon juice. Season with ground cumin, smoked paprika and cayenne pepper.

4. Sauce for grilled fish, fried chickpeas or falafel

Mix 1/2 cup Greek yogurt, 1/4 cup tahini, crushed garlic clove, 1 lemon juice, and 1/4 cup chopped coriander leaves.

5. Sesame mayonnaise

Grate 2 yolks, 1 1/2 tablespoons tahini and 2 teaspoons honey. Serve with boiled eggs or potato salad.

6. Red tahini for grilled meats and vegetables

Bake the red pepper, peel it, remove the seeds and mash it into a puree. Add a tablespoon of tahini, a pinch of smoked paprika, cumin, s alt, pepper and a tablespoon of lemon juice.

7. Sweet syrup

Mix a tablespoon of tahini with a little honey. Serve with pita bread or sliced ​​apples.

8. Tahini yogurt

Mix equal amounts of Greek yogurt and tahini until smooth. Add honey or date syrup to taste. Serve with roasted sprigs of rhubarb.

Worth knowing

Tahini - price, where to buy

Tahini (or tahina) is available in stores with the so-called he alth food, online stores and hypermarkets. It can be purchased in jars with a capacity of about 200 to 500 g. Prices start from about PLN 6 per jar and can quite clearly differ.

Tahini - how to make sesame paste?

Preparing a tahini on your own is quite time-consuming and absolutely requires a powerful blender. About 125 ml of paste is obtained from one glass of sesame. Sesame seeds should be toasted in a pan and then transferred to a tall and narrow blender vessel.

Mix for about 10 minutes. If sesame will stick to the sides of the pan, use a spoon to remove it. Mixing is stubborn at first, as it will take a few minutes for the beans to release oil.

The longer the blending time, the smoother and more flowing the paste will be. Pour the finished tahini into a jar and refrigerate for up to a month.

Tahini - recipe for chocolate sesame paste

Source: x-news.pl/Dzień Dobry TVN

Sources:

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4. Bahadoran Z., A sesame seeds-based breakfast could attenuate sub-clinical inflammation in type 2 diabetic patients: A randomized controlled trial, International Journal of Nutrition and Food Sciences, 2015, 4 (2-1), 1-5
5. Anilakumar K.R. et al., Nutritional, Medicinal and Industrial Uses of Sesame (Sesamum indicum L.) Seeds - An Overview, Agriculturae Conspectus Scientificus, 2010, 75 (4), 159-168
6. https: // ndb. nal.usda.gov/ndb/foods/show/3696?fgcd=&manu=&lfacet=&format=&count=&max=35&offset=&sort=&qlookup=tahini
7. https://www.sbs.com. au / food / article / 2018/01/09 / comment-real-history-tahini
8. https://www.sbs.com.au/food/article/2018/08/27/10- ways-tahini
9. https://www.gumusmak.com.tr/en/sesameplant.html
10. https://www.ceneo.pl/oferty/pasta-tahini
11. https://www.kwestiasmaku.com/dania_dla_dwojga/tahini/przepis.html

About the authorAleksandra Żyłowska-Mharrab, dietician Food technologist, dietitian, educator. A graduate of Biotechnology at the University of TechnologyGdańska and Food Services at the Maritime University. A supporter of simple, he althy cuisine and conscious choices in everyday nutrition. My main interests include building permanent changes in eating habits and individually composing a diet according to the body's needs. Because the same thing is not he althy for everyone! I believe that nutritional education is very important, both for children and adults. I focus my activities on spreading knowledge about nutrition, analyze new research results, and make my own conclusions. I adhere to the principle that a diet is a lifestyle, not strict adherence to meals on a sheet of paper. There is always room for delicious pleasures in he althy and conscious eating.

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