Tahini: Smooth Sesame Paste Packed with Minerals & Healthy Fats

Tahini is a **paste made from ground sesame seeds**, either raw or lightly toasted. It has a nutty, slightly bitter flavor and a pourable, creamy consistency.

- **Calories:** ~180 kcal - **Fat:** ~16 g (mostly unsaturated) - **Protein:** ~5 g - **Minerals:** excellent source of **calcium**, **magnesium**, **zinc**, **iron** - Contains **B vitamins** (thiamine, folate) and lignans (sesamin, sesamolin)

- **Bone health:** calcium & magnesium - **Heart health:** unsaturated fats & sesamin may support cholesterol balance - **Plant-based protein:** good vegan protein source - **Antioxidant lignans** support liver and hormone balance

- **Calorie dense:** watch portions if managing weight - **Allergen:** not suitable for sesame allergies - Some tahini may **separate** (oil on top)—stir well before using

- **Hummus:** blend with chickpeas, garlic, lemon juice - **Dressings & sauces:** thin with water, lemon, garlic - **Desserts:** halva, cookies, brownies - **Drizzle:** over roasted vegetables, grain bowls, or toast

Tahini is a nutrient-dense sesame paste that adds creamy texture and nutty flavor to savory and sweet dishes.