The composition of sesame paste, its useful properties and recipes. Are there any contraindications to the use of this product and what daily amount of pasta can a healthy person eat?
Sesame paste is a kind of snack that can be eaten with bread, deli meats and even desserts. The main ingredient of the product is sesame seeds. The aroma is nutty, persistent, the consistency is viscous, similar to butter, the taste is sweetish, slightly tart. The pasta is rich in healthy fats and proteins, it has a healing effect. However, not every person can include a snack in their daily diet. What does a sesame delicacy consist of and how is it dangerous for people?
Composition and calorie content of sesame paste
In the Middle East, sesame paste is called tkhina or tahini. It contains sesame seeds, thoroughly roasted, ground and seasoned with vegetable oil.
The calorie content of sesame paste per 100 g is 586 kcal, of which:
- Proteins - 18.1 g;
- Fats - 50, 9 g;
- Carbohydrates - 24.1 g;
- Dietary fiber - 5, 5 g;
- Ash - 5.4 g;
- Water - 1, 6 g.
The ratio of proteins, fats and carbohydrates is 1 to 2, 8 to 1, 3.
Vitamins per 100 g of product:
- Vitamin A (RE) - 3 μg;
- Vitamin B1, thiamine - 0, 24 mg;
- Vitamin B2, riboflavin - 0.2 mg;
- Vitamin B5, pantothenic acid - 0.052 mg;
- Vitamin B6, pyridoxine - 0.816 mg;
- Vitamin B9, folate - 100 mcg;
- Vitamin PP, NE - 6, 7 mg.
Macronutrients in 100 g of sesame paste:
- Potassium, K - 582 mg;
- Calcium, Ca - 960 mg;
- Magnesium, Mg - 362 mg;
- Sodium, Na - 12 mg;
- Phosphorus, P - 659 mg;
Microelements in 100 g of product:
- Iron, Fe - 19.2 mg;
- Manganese, Mn - 2.54 mg;
- Copper, Cu - 4214 μg;
- Zinc, Zn - 7, 29 mg;
- Selenium, Se - 35.5 mcg.
On a note! A teaspoon contains only 12 g of sesame paste, and a tablespoon - 35 g.
Useful properties of tahini sesame paste
Due to its oily consistency, sesame paste is quickly absorbed by the human body, saturating it with the maximum amount of beneficial vitamins, minerals and other nutrients. The product contains no sugar, so it can be consumed by people suffering from diabetes. The benefits of sesame paste do not end there.
The main medicinal properties of tahini:
- It quickly saturates the body with nutrients - the product has a high calorie content, therefore it is considered the best snack that you can eat during a short break.
- Fights cholesterol that is harmful to humans - sesame contains a large amount of omega-3 fatty acids.
- Increases the elasticity of the walls of blood vessels - the paste is rich in polyunsaturated fats and can improve the functioning of the cardiovascular system in just 1, 5 months.
- Strengthens the immune system - iron, copper and other beneficial trace elements are responsible for this, which produce special blood cells programmed to destroy microbes.
- Improves the well-being of women who have entered the period of menopause, and protects against the development of certain cancers - the paste contains large quantities of phytoestrogens, which soften the body's response to hormonal imbalances.
- Prevents the occurrence of osteoporosis, strengthens bones - this is due to the high calcium content. A 100 g snack contains 96% of the daily value of the compound for a healthy person.
- Improves the condition of the skin and hair - is part of various cosmetic masks.
- Strengthens male sexual power - contains a lot of zinc and vitamin E, which are involved in the production of male sex hormones, including testosterone.
- It improves mood, helps to get rid of depression - the paste contains fats that stimulate the production of serotonin in the body. In simple words, serotonin is a hormone responsible for a person's good mood.
- It optimizes the metabolism and transport of oxygen to the tissues - iron is involved in these processes, which is 3 times more in the paste than in the liver of a young calf (everyone knows that beef liver is one of the TOP foods rich in iron).
Interesting! In Arab countries, sesame paste is considered a traditional ingredient in delicacies.
Contraindications and harm of sesame paste
The harm of sesame paste lies in its high calorie content. In this regard, the following categories of consumers should refrain from snacks or reduce their consumption:
- Overweight - the paste contains a lot of fats and proteins that contribute to weight gain. In order not to gain weight from a snack, you should take no more than 1 tablespoon per day.
- People with pathologies of the gallbladder, liver or pancreas - Patients with these diseases should completely abandon the paste, otherwise they may suffer from diarrhea, vomiting and acute abdominal pain.
- Allergy sufferers with individual intolerance to sesame seeds or vegetable oil - the most common allergic reactions to sesame seeds: dermatitis, eye swelling, shortness of breath.
Please note that scientists have proven that people with individual nut intolerance are 3 times more likely to be diagnosed with tahini allergy.
Tahini sesame paste is a high-calorie product, excessive consumption of which can lead to a deterioration in well-being, even in healthy people. Doctors recommend eating no more than 5 tbsp. l. pasta a day.
How to make tahini sesame paste?
Are you wondering how to make sesame paste yourself? Cooking tahini will take a minimum of time and ingredients - you need high-quality sesame seeds and about 20 minutes of free time.
To make a snack in your home kitchen, follow this simple sesame paste recipe:
- Pour cold water over the sesame seeds and leave to infuse for 1-2 hours.
- Drain the water using a strainer, dry the beans, and grind them in a blender or food processor.
- When grinding the grains, make sure that the resulting mass is not too dry, add vegetable oil to it. For pasta, olive or almond oil is great. Tahini is ready to eat!
The finished product can be added to food immediately. If after cooking you still have excess pasta, do not throw it away, but store it in the refrigerator in a glass container.
Interesting! Tahini, which can be purchased at the mainstream grocery store, is a by-product of industrial scale production. There are practically no companies on the domestic market that would specialize only in the production of sesame paste. It is usually obtained from the production of sesame oil. That is why homemade tahini differs from store-bought tahini in its consistency and taste.
Sesame paste recipes
Now you know how to make sesame paste in your kitchen, but what dishes can you add this sauce to and how much? We present to your attention a few simple recipes using tahini:
- Babaganush sauce … Wash and place 400 g of eggplant on a baking sheet. Make several punctures on each of them (7-8). Roast the vegetables for 40 minutes, remembering to turn them from side to side. Punctures and turning over are necessary to ensure that the vegetables are baked as much as possible and are soft. Peel the baked eggplants, mix their pulp with 100 ml of yogurt and 1 tbsp. l. tahini. Season the resulting mass with 2 cloves of garlic, 2 tbsp. l. lemon juice, cumin and cilantro to taste. Grind all the ingredients with a blender and put the porridge in the refrigerator for 1 hour. Arrange the chilled babaganush in sauce bowls, sprinkle with paprika and sprinkle with olive oil.
- Vitamin salad with tahini … Soak 0.5 tbsp. Turkish walnut for the night. In the morning, rinse and boil the nut in clean water with a little salt. Drain and dry the cooked nut. Chop 10 cherry tomatoes and add them to the Turkish treat. Season the salad with salt, pepper, lemon juice and olive oil to taste. Season the dish with sesame paste before serving. Bon Appetit!
- Papaya, tahini and banana pudding … Cut the fourth part of the papaya and 1 banana into large pieces. Place these ingredients in a blender bowl, adding 2 teaspoons to them. sesame paste and your favorite berries to taste. Grind the resulting mass until smooth and serve immediately.
- Rice crackers with hummus … Boil 100 g of rice, cool it on a flat dish. Grind the following ingredients with a blender: rice, 20 g of egg whites, a few pinches of salt and black pepper. Form small balls from the resulting dough and roll out cakes from them. Do not be surprised when you notice that the rice is not completely crushed and large pieces of it stand out in the dough - as intended by the recipe creator. Bake the crackers for 35 minutes. Turn off the oven as soon as the biscuits turn brownish. While the crackers are in the oven, make the green sauce (hummus). Boil 150 g frozen green peas in lightly salted water. As a rule, 4 minutes is enough for the peas to cook, but not boil. Drain the water from the peas into a separate bowl - you will still need it. Grind the peas in a blender, adding 1 tbsp. l. lemon juice, 1 clove of garlic 1 tbsp. l. sesame paste, salt and pepper at your discretion. The resulting mass should be moderately thick. If necessary, add the water in which the peas were boiled to the sauce. Spread the mixture on the cooled rice crackers. The appetizer is ready to eat!
If you decide to use pure sesame paste by spreading it on toast, add cumin, lemon juice and olive oil to it. Such seasonings will make it much tastier and healthier.
On a note! When buying tahini in a store, pay attention to the country of its production. The highest quality product is considered to be made in the countries of the Middle East. If you want to purchase 100% high-quality and natural sesame paste without chemical impurities, use the services of specialized health food stores.
Interesting facts about tahini
In the old days, only wealthy people could afford a sesame snack. In some states, pasta was used as money for which certain goods could be purchased. Currently, the product is used only for its intended purpose - as an ingredient for cooking or a snack that is served with bread. It is sesame paste that is included in the popular worldwide spice called hummus.
In the USA and European countries, sesame paste is usually called "superfood" because of the huge amount of its beneficial properties.
Half a century ago, scientists conducted a series of official studies and proved that tahini contains an extremely high amount of vitamins, polyunsaturated fats and various nutrients. Experts recommend including a snack in the diet of people suffering from diseases of bones, cartilage, joints, skin and more.
How to make sesame paste - watch the video:
Experts, considering the benefits and harms of sesame paste for health, note that the product should be included in the diet of almost every person, but before using it, you should read the list of contraindications. However, this list is rather small. Tahini is able to heal the body, cheer up and quickly satisfy hunger during a short break at work. In addition, making sesame paste at home will not be difficult even for an inexperienced cook. The appetizer has a rich taste and smell and can make any culinary dish special.
