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Tahini: A Flavorsome Inclusion to Your Diet

Tahini is a traditional toasted grounded hulled sesame, these sesame seeds are used in various cuisines of the Eastern Mediterranean, Levant, parts of North America, and South Caucasus. Tahini is basically made by grinding tahini sesame into a thick paste; the seeds used as a paste can be hulled, unhulled, raw, or roasted. It is used in dishes including snack bites, dressing, stuffed dates, and many others.

Tahini holds a very high nutritious value; it is full of vitamins, healthy fats, and minerals. 1 tablespoon of tahini which is exactly 15 grams carries more than 10% of the daily dose of nutrition.

15 grams of tahini contains

  •         Fat – 8 grams

  •         Fiber – 1 gram

  •         Crabs – 3 grams

  •         Protein – 3 grams

  •         Calories – 90 calories

  •         Protein – 3 grams

  •         Thiamine – 13% of the daily value

  •         Vitamin B6 – 11% of the daily value

  •         Manganese – 11% of the daily value

  •         Phosphorus – 11% of the daily value

Moreover, tahini has 50% monosaturated fatty acids, these fatty acids helped to reduce the risk of chronic diseases as these monosaturated fatty acids have anti-inflammatory valuables.

Contains Anti-bacterial properties

Tahini seeds have antioxidant properties, which are powerful. According to the researches, the antibacterial capacity of these seeds is very effective against 77% of the drug-resisted bacterial samples.

According to the experiments conducted on rats, it is observed that the tahini seeds have healing properties and it can help to heal wounds fastly. However, more evidence is required to prove that the tahini seeds have healable properties for the human body as well

Protects kidney and liver functions

The kidney and liver are the most important part of the body as they are responsible for the disposal of waste and toxins from the body. The compounds in tahini help to protect the liver and kidney from damages.

Tahini is very helpful for type 2 diabetic patients, according to a study, 46 people have consumed sesame oil for 90 days and the oil helps them to improve the condition of kidney and liver. It also helps the liver to perform better.

How to make healthy tahini?

Tahini is very simple to make and all the ingredients are easily available in the market. The basic ingredient requires to make tahini are as follows:

  •         248 grams or 2 cups of hulled sesame seeds

  •         1 to 2 tablespoon of olive oil or avocado oil

Step by step direction

  •         Put a large saucepan on to the gas, dry roast the sesame seeds until they get golden brown and starts leaving fragrance, afterward remove the heat and let it cool down completely

  •         Now add the roasted seeds into the mixer grinder and make it a fine paste, while grinding the seeds keep adding the oil until it reaches the exact consistency you want.


However, tahini can be stored in the refrigerator for months; you just need to stir the mixture well whenever you are using it. Consumption of raw tahini can also be considered as an option. 

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