How and why to use Tahini by Emily Scott
You probably know of tahini because of its key role in making a delicious hummus. However, tahini is actually an extremely versatile ingredient and can be used in sweet and savory dishes.
Health benefits of Tahini:
· Rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron.
· Good source of calcium.
· High in vitamin E and B vitamins.
· It has 20% complete protein, making it a higher protein source than most nuts.
· It is high in unsaturated fat
Ways to include Tahini in your daily diet:
· Make a salad dressing with tahini, olive oil, apple cider vinegar and fresh turmeric.
· Mix it into stir-fry
· Mash it with avocado like in this recipe
· Put it on top of your porridge (if you haven’t tried this make sure you do!)
· Include it in muesli bars like in the recipe I’ve made below
Banana, Fig and Walnut Muesli Bars
Makes 10 Bars. Using a pan that is 16.5 x 18.5cm.
1 cup Rolled Oats
100g (~1 cup) chopped walnuts
2 tablespoons Sunflower/Pumpkin Seeds
1 tablespoon Chia Seeds
90g (a keen 1/2 cup) chopped Dried Figs
1 large very ripe Banana (aim for 190g skin on, 120 skin off)
1 tablespoons runny, hulled Tahini
1 tablespoon runny Honey
1/2 teaspoon Ground Cinnamon
1/4 teaspoon Sea Salt
Preheat your oven to 180 degrees Celsius and line your baking tray with baking paper or foil, with some sides hanging out to help you remove the bars later.
In a large bowl, add the oats, walnuts, sunflower/pumpkin seeds, chia seeds, figs, cinnamon and salt. Stir to combine.
Mash the banana into a separate, smaller mixing bowl, then add it to the larger mixing bowl, along with the egg, tahini and honey. Give everything a really good stir with a wooden spoon so that everything is incorporated and the dry ingredients are now wet.
Pour the mixture into the baking tray, packing it very tightly, pressing down with the moist back of a large spoon. Bake in the oven for 20-25 minutes until golden on top and firm to touch.
Allow to cool in the pan for 10 minutes before lifting the bars out using the sides of the baking paper. Cool on a wire rack until completely cool (this is very important – do not cut the bars while still warm). Cut into bars and wrap individually in plastic wrap so you can snack for days to come.
Recipe and article by Emily Scott