5 minutes
Have you ever made tahini in a homemade way? We are going to show you a simple way to get this product with only two ingredients.
The tahini It is an ingredient widely used in oriental cuisine. It can be made easily at homeas long as sesame seeds and a high-powered grinder are available. With this product it is possible to improve the organoleptic characteristics of many dishes.
In addition, it must be borne in mind that tahini stands out for its nutritional value. It contains in its interior essential fatty acids and micronutrients in large quantities. Its intake on a regular basis contributes to reducing the risk of presenting deficits that may negatively affect the state of health.
Ingredients for making sesame paste
To make tahini at home you will only need the following ingredients and elements:
- A pan.
- Sesame seeds.
- Extra virgin olive oil.
- A high powered shredder.
Step by Step
You have to start by roasting the seeds. To do this, they are placed in a pan and cooked over medium heat for 5 minutes.
It is important that you change your exterior hue. This will indicate that they are ready to move on to the next point in the recipe. On the other hand, it should be stirred constantly during cooking. It is essential to prevent them from sticking or burning.
Once this point is exceeded, you will have to wait for the sesame to cool down. About 5 minutes will be enough. They are introduced into the glass of a high-powered grinder and beat until a paste begins to form. At this time, the extra virgin olive oil must be added. The amount needed will depend on the freshness of the seeds.
When the oil is incorporated, continue beating until obtaining a creamy final paste. The more powerful the grinding machine, the less oil will be required.
In some cases, it is even possible not to include this ingredient in the preparation. There is also the option of adding a little salt at the end, although this is up to personal taste.
Tahini benefits
The inclusion of tahini in the usual diet generates a series of health benefits that we are going to comment on below.
Improves cardiovascular health
Sesame seeds They stand out for their content of unsaturated fatty acids. These nutrients manage to modulate the inflammatory mechanisms of the body, which translates into a lower risk of developing complex pathologies. According to a study published in the journal Annual Review of Nutrition, this type of lipid reduces the incidence of many cardiovascular problems.
It should be noted that the substitution of unsaturated trans fatty acids for others of the cis series is beneficial. In this way, biochemical parameters such as lipid profile are improved.
Helps fight constipation
Tahini is a preparation that has fiber. This element is key to increasing the volume of the fecal bolus and ensure a more efficient intestinal transit. This reduces the risk of constipation, as stated by one research published in the journal Handbook of Experimental Pharmacology.
However, it is not only important to ensure the consumption of fiber in the diet, but also to ensure that the fluid intake is optimal. In addition, physical exercise is also relevant, since it stimulates intestinal peristalsis.
Prevents the development of anemia
From a nutritional point of view, tahini is a food that manages to provide a significant amount of vitamin B12. This is essential for the nervous system. It also ensures optimal development of red series cells, which reduces the risk of anemia. This is indicated by a study published in American Family Physician.
While it is true that the best source of vitamin B12 is animal products, tahini can help meet the requirements. Introduced in the context of vegan diets, it decreases the likelihood of deficits.
Improves immune function
To finish talking about the benefits of tahini, we must refer to its zinc content. This mineral has the ability to act on the differentiation of white cells, responsible for immune function.
If there is a deficit of the nutrient it is possible to experience a higher incidence of infectious diseases. Also, this element performs important functions in the physiology of testosterone. It is capable of intervening in its synthesis at the testicular level.
Tahini: a healthy product that can be prepared at home
As you have seen, it is easy to make tahini at home. Few ingredients and utensils are needed
In addition, when buying sesame seeds you can always ensure the quality of the final product. It is even possible to modify its texture by varying the amounts of oil used.
Remember that this food must be included in the diet in moderate amounts. It is not without a high energy density. If consumed in excess it could contribute to the increase in body weight.
Finally, keep in mind that tahini usually serves as an ingredient for the preparation of more complex preparations. Although it can be eaten spread on toast, the most common is that it is added to the process of making hummus.
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