healthy nutrition

Homemade tahini for healthy eating – 5 vegan recipes

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Tahina, also known as tahini or tahine, is a paste made from finely ground sesame seeds. It is very typical of Arabic cuisine and is often served as a side dish or thick sauce on salads. In the meantime, you can buy sesame paste in a screw-top jar in almost every shop, but it tastes good Homemade tahini better and you have 100% control over the quality. It can actually be done with any mixer if it is particularly powerful. In the following you will discover which ingredients you need and some healthy recipes.

Homemade tahini – the basic recipe

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To make tahini yourself, you should first decide beforehand whether you would prefer it to be strong or milder. Accordingly, you can choose between peeled and unpeeled sesame seeds. In the first case it becomes milder, in the second – a little bitter. The same goes for the choice of oil. The original recipe uses sesame oil, but it can be mixed with one with a neutral taste, such as sunflower oil. Here are the ingredients:

  • 300 g sesame seeds
  • 30 g sesame oil
  • 40 g sunflower oil
  • Jar with covers for storage

Homemade tahini – easy to prepare in a blender

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Delicious and healthy recipes with homemade tahini

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Put the sesame seeds in a pan and toast them without oil until they brown. The darker it gets, the more intense the taste of the paste will later be. It should definitely be stirred constantly. Then put the roasted grains into the blender, shake the oil mixture in and mix until you get a very fine, even paste. If the mass sticks to the walls of the blender jar, simply scrape it off and move on. Depending on the consistency you want, you can add a little oil. Now fill the sesame paste in a very clean jar with a lid or simply in a screw-top jar. It is better not to keep the homemade tahini in the refrigerator, as the condensation can cause it to mold quickly.

Stay healthy with homemade tahini

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Tahini is rich in many healthy ingredients in large quantities. It contains vitamins E and B and more calcium than most dairy products. As an ingredient in daily food, it supplies your body with useful amino acids, silicon, phosphorus, manganese, potassium and zinc. There is also a lot of protein in sesame paste and it is very healthy for the bone system. In addition, the tahini is very easily processed by the body and improves the immune and heart systems and has a positive effect on blood pressure problems. It helps burn fat, reduces liver enzymes, improves cholesterol, and helps against anemia. Like other healthy products, specialists recommend eating tahini before breakfast and morning coffee. One or two spoons in the morning, mixed with honey, are very healthy for the stomach. It is especially good for future mothers, as well as for those who actively play sports.

Homemade tahini – how to consume?

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The homemade tahini can be taken as a complement to various dishes. It can be added to muesli breakfast, mixed with other spices in sauces and dressings, or used as an ingredient in delicious, healthy sweets. A large part of hummus contains tahini. We offer .. simple recipes with the valuable sesame paste.

Homemade vegan recipe for hummus with tahini

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  • 400-500 g cooked chickpeas (250 g dry) or optionally a whole can
  • 3 tbsp tahini self-made
  • Juice of 2 lemons
  • 4 tbsp olive oil
  • 2 cloves of garlic
  • 1 teaspoon paprika sweet
  • 1 / 2-1 tsp ground caraway seeds
  • salt

You can buy a can of pre-cooked chickpeas or use fresh ones. But to cook this is tedious, you have to say. First they are soaked in 3/4 liters of cold water for 24 hours, then boiled. The water has to be changed several times and the cooking time is long. The difference in taste is not that big and canned chickpeas can be used if they are of good quality.

Put all ingredients in the blender and mix to an even mass. Then season to taste and serve with bread.

Homemade vegan sauce or dressing with tahini

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  • Homemade tahini
  • Juice of one lemon
  • 4 tbsp soy yogurt
  • 100 ml of water
  • 2 cloves of garlic
  • 2 tbsp sesame seeds
  • 1/2 bunch of parsley
  • Salt pepper

Mix the soy yogurt, lemon juice and water well. Chop the parsley very finely, press the garlic and add the two to the mixture. Mix the resulting mixture with the sesame paste and season with sesame, pepper and salt.

Homemade Baba Ganoush with Tahini

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  • 3 tbsp tahini homemade
  • 1 eggplant
  • 3 tbsp lemon juice
  • 2 tbsp olive oil
  • 2 cloves of pressed garlic
  • 1/2 bunch of parsley
  • Stone-free olives, salt and pepper to taste

First the aubergines are baked, which takes about 30 minutes. In the preheated oven to 220 ° C, bake the aubergines that have been washed beforehand and pierced a few times with a sharp knife until they are very soft and their skin has turned almost black. Halve the lukewarm aubergines first, then remove the pulp from them with a spoon. Mix it together with the remaining ingredients, except for the parsley leaves and olives, in a blender. When serving, sprinkle with parsley and finely chopped olives and serve with flatbread.

Homemade vegan falafel with tahini

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  • 400-500 g cooked chickpeas (250 g dry) or optionally a whole can
  • 2 medium onions
  • 2 cloves of garlic
  • 1.5 teaspoons of ground cumin
  • 1 bunch of parsley
  • Juice of 1 lemon
  • 3 tbsp olive oil
  • 250 g whole milk Johjurt (for vegans with soy yogurt)
  • Salt, white pepper and oil for frying

First the dry chickpeas are soaked and cooked or simply use a can. Then drain and puree finely. Finely dice 1 onion and garlic and add to the puree. Season the mixture with salt, pepper and cumin, then mix with yogurt and season with 1 teaspoon of lemon juice. Shape the chickpea mixture into about 20 small balls and fry in a pan for 3-4 minutes, turning. Drain on kitchen paper and serve with salad and sauce.

Homemade salad with quinoa, beetroot, mung beans and tahini

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  • 1 cup of quinoa, rinsed
  • 1 medium-sized beetroot scrubbed
  • 1/4 cup homemade tahini
  • 1 small clove of garlic, chopped
  •  1/2 cup finely diced shallots (made from about 2 medium-sized shallots)
  • 1 cup sprouted mung beans
  • 1 cucumber, peeled into ribbons
  • 2 tbsp balsamic vinegar
  • 3 tbsp olive oil (or coconut butter if available)
  • 1/2 teaspoon maple syrup
  • 1 cup of coconut milk
  • 1/2 teaspoon gluten-free tamari soy sauce
  • 1/4 cup finely shredded, unsweetened coconut
  • 1 teaspoon ground coriander
  • 1 cup vegetable stock (or water)
  • ¼ cup of chopped fresh dill
  • Sea salt, ground pepper, pinch of chilli flakes to taste

Vegan Recipe – Salad with Beetroot

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Put the beetroot in a medium saucepan, cover with water and bring to a boil. Simmer for 30-40 minutes until the beetroot is soft, then remove the pan from the heat. The rough outer skin of the beetroot should slide off easily. Peel and roughly chop the beets. Add the beetroot to the mixer together with the garlic, tahini, water, balsamic vinegar, olive oil, maple syrup, tamari, salt and pepper and mix until the mixture is even. Put aside.

Healthy Eating – Sprouting Mung Beans

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Take a deep pan or suitable saucepan, turn the stove over to medium heat and pour the oil inside. Add the shallots and stir. After about 3 minutes. add the coconut, coriander and chilli flakes, cook for about 30 seconds. Add the quinoa and stir well. Add the coconut milk, vegetable stock and sea salt to the pan and stir. Bring the quinoa to a boil, then simmer for about 15 minutes until almost all of the liquid is absorbed.

Healthy salad with beetroot, quinoa and mung beans

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Serve, if you distribute a few tablespoons of the beetroot puree on the bottom of each bowl, then add a portion of quinoa and on top – a portion of the sprouted mung beans. Garnish with cucumber ribbons and fresh dill.