Organic tahini is a completely natural product made from carefully selected sesame seeds. These seeds then go through a peeling and drying process before being ground to create an oily, creamy paste, known to us all as tahini. Its name derives from the Turkish language and literally means “sesame paste.”
Tahini is a nutritional treasure as it contains many nutrients that are valuable to human health. In particular, it is rich in proteins, vitamins (E, B1, B2, niacin etc.), amino acids and carbohydrates. Rarely does a single food manage to combine all these ingredients, which are essential for the proper functioning of the body. For this reason many people believe that tahini is a superfood.
What are the benefits?
Tahini is rich in calcium thus fighting osteoporosis, and has potassium and zinc, which boost the immune system. It also contains manganese and selenium, which provide intense antioxidant action as they fight free radicals. It has copper and can therefore strengthen joints. The iron it has is good for the invigoration of the body as well as the fight against aneamia. Amino acids contribute to the proper functioning of the kidneys and liver. Finally, it contains phosphorus and magnesium, which actively fight headaches or chronic migraines
The carbohydrates it contains normalize the gastrointestinal system, its Ω6 fats reduce cholesterol, while its vitamin E protects the body from ageing. Research carried out has also shown that tahini has anti-cancer properties and may be able to suppress Alzheimer’s disease, heart disease, cataracts and diabetes.
One tablespoon of tahini gives us about 90 calories, with most of those provided by its fat. Most of its fats are “good fats” free of cholesterol as they do not come from an animal source. It also contains a multitude of nutrients such as protein, fibre, complex B vitamins and vitamin E. The wholemeal version of tahini is an even healthier choice.
How can it be used?
- As a spread, on bread, rusks or bread rolls used on its own or with a little honey. It can be a hearty breakfast or a delicious snack to take to work when fasting.
- As a dip: For a healthy snack, combine a little tahini with lemon juice, salt and pepper and accompany it with raw vegetables e.g. carrots, cucumbers and peppers cut into sticks.
- Add flavour to your salads when fasting by adding the following dressing: In a blender combine 3 tablespoons of tahini, 3 tablespoons of olive oil, 2 teaspoons of apple cider, 2 teaspoons of lemon juice and 2 teaspoons of ginger.
- Use it as an ingredient in homemade sweets such as cakes and biscuits.
It should be stored in a shady, cool place. If sesame oil rises to the surface, it does not mean that it has gone bad. Upon stirring, it regains its original texture.
Organic tahini, which is an excellent natural dietary supplement, especially during fasting or dieting, is also available at organic produce grocery stores.
Tahini may be an essential nutrient for good health, but we need to be cautious when consuming it, since its calorific value is quite high.
Organic chia seeds. The best superfood for slimming and energy
What is all the recent interest in chia seeds?
The truth is that although chia seeds have only recently become known in our country, the Aztecs, Mayans and Southwest America and Mexico Indians consumed abundant quantities of them on a daily basis.
They have been described as the ultimate ancient superfood and are very popular, especially with people who do intense physical activity. Additionally, they are known for their slimming properties.
Where do chia seeds come from?
The chia plant belongs to the mint family and thrives in central and southern Mexico as well as Guatemala.
Its seeds are often milled, or used whole for nutritious drinks and to enrich food products.
Chia seeds are the richest source of omega-3 fatty acids (α-linolenic acid). 60% of their fat is omega-3, 15% is omega-6, 5% is omega-9 and 20% is saturated fat.
They are rich in fibre (soluble and insoluble), amino acids, antioxidants, minerals and other nutrients.
Chia seeds have no cholesterol (nor gluten or phytoestrogens). This is their difference from fish meat, fish oils, & fishmeal, which contain significant amounts. For conscious consumers of healthy food, this gives chia seeds a significant advantage over other products.
They contain both soluble and insoluble fibre.
How can chia seeds help with slimming?
One of the wonderful characteristics of chia seeds is their hydrophilic properties, meaning they can absorb more than 12 times their weight in water.
Soluble fibres absorb water and expand to form a gel, which creates a feeling of fullness and thus helps us consume less calories.
Fibres and protein slow down the digestion process, so hunger is not triggered as fast as with sugars, starch and other simple carbohydrates.
Insoluble fibres, which are not digested, help prevent constipation and digestive disorders.
They boost energy levels
The Aztecs consumed chia seeds and called them “the running food” because they give energy and also have hydrophilic properties that help regulate electrolytes.
Complex carbohydrates in chia seeds slowly break down, maintaining energy levels to improve strength and endurance. Omega-3 fatty acids also boost mental energy and mood
Summary of chia seed properties:
– They are rich in omega-3 fatty acids, protein, α-linolenic acid, amino acids, antioxidants, magnesium and fibre.
– They help to lower LDL (bad cholesterol) and triglycerides.
– They improve the symptoms of diabetes.
– They help with the proper functioning of the brain, heart and nervous system in general.
– They slow down ageing.
– They help to balance blood sugar levels.
– They aid weight loss, as by eating them repletion is achieved, resulting in a feeling of fullness for longer.
– The fibre they contain significantly helps the fight against constipation.
-They help improve your stamina and strength. Your energy increases, and along with it your mood improves.
– They reduce inflammation.
How can you incorporate them into your diet?
You can add them to:
– your cereal, oats or even yogurt
– dressings for salads or sauces for meat and pasta
Add two tablespoons of chia to your smoothies or protein shakes
Add them to pulses and soups while they are cooking, to thicken them.
Will they ruin the flavour of food?
Their taste is mild. You can add the seeds wherever you desire without changing the taste of your food.
What is the daily allowance?
The daily allowance is set at about two teaspoons, but not more, because their high fibre content can cause problems to people with sensitive stomachs.
Two teaspoons of chia contain:
– Seven grams of fibre
– Four grams of protein
– 205 mg of calcium
– Grams Ω3
– a sufficient amount of Ω6
– All the vitamin B complex, especially B2 and B3
– Iron (3 times more than spinach)
– Magnesium (15 times more than broccoli)
You will also find organic chia seeds, grown without chemical fertilizers and pesticides, on the market.