If you’re familiar with my story healing migraine, you’ll know that I love zinc and copper. My body (and indeed, everyone’s body) needs both minerals, which might explain why I have always intuitively loved tahini, even before I took an interest in mineral balancing. So I hope you enjoy this mineral-rich sprouted tahini recipe.
When I lived in Istanbul, my love affair with sesame seeds took on a whole new level. Tahini and sesame seeds have been widely used through the ages in Middle Eastern cooking. Tahini can be used in a wide variety of ways, in sweet or savory food, adding a luscious creamy quality to sauces and dressings.
What’s so Amazing About Sesame Seeds?
Sesame seeds pack an incredible amount of nutrition for a seed so small. They are full of protein as well as B vitamins, which is awesome. But I’m into them for their minerals. They are an excellent source of zinc and copper especially, which is appealing if you are vegan or just don’t eat a lot of red meat like lamb or beef. Sesame seeds are such a great source of minerals that I’m considering switching to eating daily tahini to replace my copper and zinc supplements.
- Zinc – 2 tablespoons contains 1.39 mg. Needed to get heavy metals out of the body, build testosterone, convert glutamates, and improve mood
- Copper – 2 tablespoons contains 0.48 mg. Needed for blood vessel health, enzymatic function to break down histamine, and for balanced estrogen and energy (adrenaline)
- Manganese – 2 tablespoons contains 0.43 mg. Important for pituitary gland function, the master gland that regulates thyroid, adrenal, and liver health.
- Magnesium – 2 tablespoons contains 28 mg. Needed for heavy metal removal and enzymatic function along with blood sugar balance
- Iron – 2 tablespoons contains 2.69 mg. Used by cells to make energy as ATP.
- Potassium – 2 tablespoons contains 124 mg. Crucially important for muscle, heart, and digestive function.
- Calcium – 2 tablespoons contains 128 mg. Used by the body to clear estrogen from the liver, build bone and teeth, and regulate sleep and smooth muscle tension.
Sesame Seeds and Copper
As a fast oxidizer low in copper and zinc, tahini is indicated for me. While there are other seeds such as pumpkin seeds that contain high levels of zinc as well, I prefer to get my zinc from sesame seeds. This is because I like the flavor of raw sesame seeds more than the flavor of raw pumpkin seeds.
Those who are copper toxic may not do well with tahini, or nuts higher in copper. If you have not had a Hair Tissue Mineral Analysis yet, and don’t know your copper status, one easy and probable indicator that you may have an excess of copper is whether or not you are generally sensitive to nuts. Many people attribute their sensitivity to nuts to oxalates, but I believe the copper in nuts is probably playing a larger role
Why Choose Unroasted, Sprouted Sesame Seeds?
Roasting seeds causes the fatty acids in the seeds to go rancid (oxidize), so I prefer to eat raw tahini and nut butters over roasted seeds and nuts. Cutting out rancid, oxidized oils is perhaps one of the most valuable steps that migraineurs can take to reduce inflammation. I’ve written about the damaging effect of oxidized oils here
Raw Sprouted Sesame Tahini Recipe
Ingredients
4 cups (5 ounces or 140 grams) hulled sesame seeds
8 to 16 tablespoons healthy oil such as avocado or olive oil
Pinch of salt, optional
First, Soak the Sesame Seeds
This step is not strictly necessary, unless you want to ensure that the minerals in the sesame seeds are more fully bioavailable, since phytic acid in unsoaked seeds may prevent full absorption of the minerals. Soak the 4 cups of sesame seeds in about 10 cups of water for about 6-8 hours, and drain well with a wire mesh sieve. Dry the seeds in a dehydrator or in the lowest setting in your oven, being very careful not to burn the seeds.
Next, Make Your Tahini
Add sesame seeds to your food processor (a Vitamix or high-powered blender will also work). Blend the seeds for about a minute until a crumbly paste forms. At this point, add in your oil, blending for another few minutes and scraping down the sides of the food processor. Blend until the tahini is very smoothe and pourable, and not gritty. Add in more oil as needed to get the desired consistency. Add salt to taste. Makes approximately 2 Cups.
How to To Store Your Tahini
Tahini can be stored in the refrigerator in a covered container for a month. Separation occurs naturally. Stir the tahini before using if separation has occured.