Tahini is very fatty, yet surprisingly nutritious unlike most refined oils which are strictly empty calorie. For example, it has Omega 6 fatty acids, but you don’t want to over do it with this one. Omega 3 fatty acids will help keep things in balance.
‘Tahini is ground sesame seeds having nutrients like Thiamine, Vitamin B 6, Phosphorus and Manganese’ ~ your author
Omega 3 is in certain nuts and seeds like chia seeds, flaxseed and walnuts. So, you could sprinkle a teaspoon or so of one of these on your salad. You also can obtain it from oils like soybean and canola.
Sardines would be the safest source fish I know of freest from contamination. I have always loved sardines, and I do have a can once in a while for the Omega 3. I buy Season® brand sardines in olive oil. They are wild caught and sustainable.
During the holidays or birthdays I do eat a little meat. It’s something I guess some of us ‘vegetarians’ just can’t get away totally from. Can’t upset grandma and say no. If you eat mostly plant based whole food most of the year, I can’t see how eating a few ounces of animal products can hurt. Don’t be a perfectionist, just do your best trying to eat mostly fruits and vegetables as often and as much as you can.
‘Tahini is very tasty, with sort of a pungent taste’ ~ your author
You get antioxidants and healthy fats in your diet with my tahini dressing on your salad, as well as several vitamins and minerals I already mentioned.
‘Literature data on the nutritional value of sesame seeds (Sesamum indicum L.), their use in feeding the world population and food production are presented. Sesame seeds contain up to 55% oil and 20% protein. Sesame proteins are limited by lysine but rich in tryptophan and methionine. Sesame oil is rich in linoleic and oleic acids, the predominance of gamma-tocopherol over the other isomers of vitamin E and high content of fat-soluble lignans (sesamin and sesamolin). Thanks to recent sesame oil has a phytoestrogen activity; it has a cholesterol-lowering effect [1 ncbi.nlm.nih.gov/pubmed/21842753]’.
Source- 1 URL ncbi.nlm.nih.gov/pubmed/21842753
Website Title Voprosy pitaniia
Publication Year 2011
Access Day 12
Access Month november
Access Year 2019
Article Title Nutritional value of sesame seeds
Note- consult your doctor before you change your diet.