Tahini On Keto: Friend Or Foe?

Tahini is a thick paste or sauce made from roasted ground sesame seeds. It is a common staple in many countries, including Japan, Korea, China, Turkey, Israel, and the Middle East. It is also a key ingredient in hummus. Tahini is allowed on the keto diet, as it is low in carbs and can be used as a complementing sauce for a variety of dishes. It is also a good source of healthy fats, vitamins, and minerals.

Tahini is keto-friendly

Tahini is a good source of healthy fats, vitamins, and minerals. Two tablespoons of tahini provide 14 grams of poly or monosaturated fats, two grams of saturated fats, three grams of fibre, and five grams of protein. The same serving size will also provide 24% of your daily magnesium, 22% of phosphorus, 14% of iron, 12% of calcium, and 30% of thiamin. Tahini is also a source of zinc, copper, vitamin E, amino acids, and other fatty acids.

Tahini is a versatile ingredient that can be used in a variety of keto-friendly recipes. It can be used as a sauce, a dressing, or a dip. It can also be added to desserts, like fat bombs, or energy balls.

• Tahini dressing: Combine tahini, lime juice, cayenne pepper, liquid stevia, grated garlic, and black pepper in a blender. Slowly add olive oil until emulsified.
• Braised coconut tahini collard greens: A keto-friendly vegetable dish with coconut milk, lime juice, garlic, and ginger.
• Dijon tahini roasted cauliflower: Another keto-friendly vegetable dish with dijon mustard, olive oil, salt, and pepper.
• Spicy tahini vinaigrette: A tahini-based dressing with a punch of sriracha.
• Fish roasted in lemon and tahini sauce: A white fish fillet with a delicious lemon and tahini sauce.

Tahini is made from sesame seeds

Tahini is a paste made from sesame seeds. It is a staple in many cuisines, especially in the Mediterranean and the Middle East. It is also used in North African, Levant, East Mediterranean, and South Caucus countries. The seeds are ground into a smooth paste, and sometimes hulled, or left unhulled, and sometimes roasted, or raw.

Tahini is traditionally made by toasting hulled sesame seeds in a dry skillet over medium-low heat. They need to be stirred constantly to prevent burning and brought to a light golden colour. They are then ground in a food processor or high-speed blender with a small amount of oil, such as avocado oil, extra-virgin olive oil, or vegetable oil, to create a smooth, pourable, creamy paste.

Tahini is vegan, gluten-free, and has an earthy, nutty taste. It is a key ingredient in hummus and is also used in dressings, sauces, dips, desserts, and as an alternative to nut butter.

Tahini is low in carbs

Tahini is a thick paste or sauce made with roasted ground sesame seeds. It is commonly used as a complementing sauce for a variety of dishes. Tahini is a common staple in Japan, Korea, China, Turkey, Israel, certain African countries, and the Middle East.

Sesame seeds are abundant in nutrients, containing higher levels of phyto-sterols than any other type of nuts or seeds, as well as being high in iron. Two tablespoons of tahini provide 14 grams of poly or monosaturated fats, two grams of saturated fats, three grams of fiber, and five grams of protein. This same portion of tahini also delivers a healthy dose of vitamins: 24 percent of magnesium, 22 percent for phosphorus, 14 percent for iron, 12 percent for calcium, and 30 percent of thiamin.

Tahini is also a source of other essential minerals such as zinc and copper, and can help reduce the risk of copper deficiency as well as promote general metabolic well-being. Sesame seeds contain vitamin E, amino acids, and other fatty acids that are important to good health.

There are a variety of creative recipes that use tahini as an ingredient, such as adding it to classic sauces like pesto or mixing it with sweet syrups like maple or honey for a unique flavor. It can also be used as a marinade for tofu and as a sauce for proteins and vegetables.

Tahini is a good source of vitamins and minerals

Tahini is a nutrient-dense food that offers a wide range of health benefits. It is particularly rich in copper, providing 27% of the daily value in just one tablespoon serving. Copper is essential for iron absorption, blood clot formation, and maintaining healthy blood pressure. Tahini is also a good source of selenium, phosphorus, calcium, manganese, thiamine, vitamin B6, iron, and zinc.

The combination of these vitamins and minerals means that tahini has antioxidant and anti-inflammatory properties, which can help to protect against chronic diseases such as heart disease, type 2 diabetes, and some cancers. Tahini also contains lignans, a type of antioxidant that helps to prevent free radical damage in the body and may further reduce the risk of disease.

In addition to its high vitamin and mineral content, tahini is also a good source of healthy fats, protein, and fiber. About 50% of the fat in tahini comes from monounsaturated fatty acids, which have been linked to a decreased risk of chronic disease.

Overall, tahini is a simple, healthy, and flavorful addition to your diet that can bring a unique taste to both sweet and savoury dishes.

Tahini recipes for the keto diet

Tahini is a great addition to your keto diet. It is low in carbs (only 1g net carb per 2-tablespoon serving) and has a smooth, nutty flavour. Here are some delicious keto-friendly recipes using tahini:

Keto Tahini Energy Balls

These little bites are packed with protein-rich seeds and healthy fats, making them the perfect snack when you need an energy boost during the day. The recipe includes tahini sesame paste, unsweetened cocoa powder, xylitol or erythritol, coconut oil, chia seeds, and sesame seeds. The ingredients are mixed in a food processor and then formed into 12 balls and chilled in the fridge.

Loaded Keto Salad

This salad is packed with veggies, protein, and healthy fats. It includes baby plum tomatoes, white mushrooms, sliced almonds or pecans, turkey bacon, avocado, sugar-free herb turkey breast, cheese, and black pepper. The tahini is drizzled over the salad as a dressing.

Braised Coconut Tahini Collard Greens

This recipe features collard greens cooked with coconut milk, tahini, lime juice, garlic, and ginger.

Dijon Tahini Roasted Cauliflower

A simple recipe of cauliflower roasted with tahini, dijon mustard, olive oil, salt, and pepper.

Spicy Tahini Vinaigrette

A tahini-based dressing with a kick, this vinaigrette includes sriracha or crushed red pepper flakes.

Fish Roasted in Lemon and Tahini Sauce

A delicious way to jazz up a white fish fillet.

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