Real Food Summer 2019

ingredient
A Taste of Tahini
Find the versatile ingredient in everything from salads to desserts
TAHINI CHANDLERVID85 - ADOBE STOCK MOUSSE ©MIZINA - ADOBE STOCK
BY LIANNA MATT MCLERNON
A
common way to explain tahini is that it is like the peanut butter of
sesame seeds, and cooks and bakers are clearly taking that to heart.
Now instead of only finding the sesame seed paste in Middle Eastern
and Mediterranean cooking—it’s a mainstay in hummus—it can be added to
salad dressing, smoothies, and swirled in desserts like brownies and more.
Tahini can be made with just sesame seeds, but oftentimes some
oil is added for a desirable consistency. The simplest tahinis are not as
sweet as other nut butters, and while all are creamy, the taste varies a bit
depending on how it is made. Un-hulled, whole sesame seeds have more
nutritional impact than hulled sesame seeds, and they give off a nuttier
flavor. Tahini made from black sesame seeds has more of a roasted flavor,
whereas tahini made from white, hulled sesame seeds has a milder taste.
The sesame seeds technically don’t have to be toasted to make
tahini, but while raw seeds are more nutritious, they can taste bitter. Some
tahini recipes spice up the flavor with seasonings like lemon juice or garlic,
and some options go the sweet route with the addition of chocolate.
Tahini is popular in vegetarian and vegan dishes because it has 5 grams
of protein, 3 grams of fiber and 16 grams of healthy fat per 2 tablespoons,
making for a very filling component to any dish. In that same serving,
you’ll get 12 percent of your recommended daily value of calcium,
14 percent of your iron and 6 percent of your magnesium, which helps
bone and muscle health, oxygen transportation, and heart health
and blood pressure, among other things. These and other nutrients
in tahini also contribute to anti-inflammation and antioxidation
to help your overall health.
With how versatile it is, you can find all sorts of places to slip
a little tahini—and therefore a little extra nutrition—into your
diet. Just remember to stir and then refrigerate it to store
once you’ve opened a container; otherwise, it will go bad
more quickly. You can find tahini in a few places, depending
on where you get it, such as in the peanut butter aisle, near
other nut or seed butters, or an ethnic food aisle.
For a quick and easy way to start loving tahini (especially
if you’re vegan), try slipping it into this chocolate
mousse or flip to page 6 to find it in
a creamy salad dressing.
Chocolate Mousse
MAKES 3 CUPS, RECIPE BY PETA
2 (12.3-ounce) boxes extra-firm silken tofu
½ cup unsweetened soy milk
½ cup plus 1 tablespoon cocoa powder
½ cup maple syrup
2 teaspoons vanilla essence
2 tablespoons cashew butter
1 tablespoon tahini
pinch of sea salt
1. Blend all of the ingredients in a food
processor until smooth and creamy.
It can be stored in the refrigerator for
up to 1 week.
summer 2019 real food 17