Tahini Boosts Nutrition in Ramadan Meals

As Ramadan commences on the evening of February 17, families and friends worldwide prepare for the sacred month of fasting with communal iftar dinners at sunset and suhoor meals before dawn. A staple in Middle Eastern cuisine, tahini, a creamy paste made from ground sesame seeds, emerges as a versatile and nutritious ingredient ideal for these observances, offering nutty, slightly bitter flavors that complement both savory and sweet dishes.

Tahini provides heart-healthy monounsaturated fats and protein, delivering sustained energy and promoting fullness during fasting hours. Its high fiber content pairs well with plant-based appetizers, which often precede traditional meat-focused iftar mains, helping observers reduce meat intake while maintaining satiety. A basic tahini sauce, prepared by blending the paste with lemon juice, garlic, and water, creates a luscious dressing for grilled vegetables, salads, fish, or falafel. Like natural peanut butter, the paste requires stirring before use to ensure even consistency.

The ingredient's adaptability shines in Ramadan traditions. Its subtle bitterness offsets the sweetness of dates, the customary food to break the fast; stuffing dates...