Cooking at home can sometimes feel repetitive—the same salad, the same salmon, the same pasta dish. But sometimes, all it takes is one new ingredient to shake things up. Enter tahini. Not only is it delicious, but it’s also packed with protein, minerals, healthy fats, and antioxidants. And if that’s not enough to win you over, here’s a fun fact: Beyoncé reportedly uses tahini in one of her favorite salad dressings.

### What is tahini?
Tahini (or tahina) is a smooth paste made from ground, hulled sesame seeds. It has a creamy texture and is typically mixed with olive oil, avocado oil, or sesame oil.

You might recognize tahini as a key ingredient in hummus, but it’s also used in other Middle Eastern dishes like halva (a sweet treat with nuts) and baba ganoush. It’s also common in North African and some Asian cuisines.

### What does tahini taste like?
Tahini has a mild, nutty flavor with a slight bitterness. Its rich, creamy texture is similar to thin almond or peanut butter, making it versatile for both savory and sweet dishes.

Nutrition per tablespoon:
– Calories: 89
– Protein: 3g
– Carbs: 3g
– Fat: 8g
– Fiber: 2g
– Minerals: Copper (27% DV), Selenium (9% DV), Phosphorus (9% DV), Iron (7% DV), Zinc (6% DV), Calcium (5% DV)

### Health benefits of tahini
Tahini is rich in antioxidants, healthy fats, and essential minerals like calcium, selenium, iron, and zinc. Here’s why it’s good for you:
– High in antioxidants (like sesamin) that fight free radicals.
– Anti-inflammatory properties may help reduce disease risk.
– May lower blood pressure and cholesterol, supporting heart health.
– Antibacterial effects and potential brain protection (linked to reducing Alzheimer’s risk).
– Supports liver and kidney health.

Note: Avoid tahini if you’re allergic to sesame. Since it’s high in omega-6, balance it with omega-3s (like flaxseeds or fatty fish) to prevent inflammation.

### How to use tahini
Tahini is incredibly versatile. Use it as a dairy-free substitute for butter or cream, or add it to:
– Dressings (like Beyoncé’s mix of olive oil, lemon, ginger, parsley, and soy sauce).
– Spreads on toast, crackers, or sandwiches.
– Sweet snacks—drizzle over banana slices with honey and cinnamon.
– Dips like hummus (try it with black beans or edamame).
– Sauces for grain bowls, roasted veggies, or proteins like fish and chicken.
– Baked goods or smoothies for a nutty boost.

### Easy homemade tahini dip
Ingredients:
– 2 cups hulled sesame seeds
– 1–2 tbsp sesame, olive, or avocado oil
– Pinch of salt
– Optional: garlic, herbs (cilantro/parsley), lemon juice, chili flakes

Method:
1. Toast sesame seeds in a dry pan until golden (2–3 mins).
2. Blend seeds with oil and salt until smooth. Add optional flavors if desired.
3. Adjust consistency with water or more oil as needed.

Store in the fridge for up to a month. Enjoy as a dip, spread, or sauce!Toast sesame seeds over low heat until golden and fragrant. Grind the seeds using a blender or mortar and pestle. Slowly mix in oil until you reach your preferred creamy texture, then add a pinch of salt. Store in an airtight container in the fridge and use within two weeks.

For a flavorful twist, blend in chopped parsley or cilantro, garlic, lemon or lime juice, pepper, and a splash of water. Mix well to create a zesty “green” tahini.