February Nutrition Highlight: Escarole | Pongo Power

March Nutrition Highlight: Tahini

The first signs of spring are peeking through. With more daylight and the promise of warm weather, I am really craving fresh and bright tasting food. One of my favorite ways to add some brightness to a dish is to add some tahini. Tahini can be used as a dip, spread, marinade, dressing, What is tahini? Tahini is a paste made from ground sesame seeds, it’s as simple as that!

source: simpleveganista.com

One tablespoon (15 grams) of tahini contains the following nutrients:

  • Calories: 89
  • Protein: 3 grams
  • Carbs: 3 grams
  • Fat: 8 grams
  • Fiber: 2 grams
  • Copper: 27% of the Daily Value (DV)
  • Selenium: 9% of the DV
  • Phosphorus: 9% of the DV
  • Iron: 7% of the DV
  • Zinc: 6% of the DV
  • Calcium: 5% of the DV [1]

Tahini is an especially good source of copper, a trace mineral essential for iron absorption, blood clot formation, and blood pressure.[2]

It’s also rich in selenium, a mineral that helps decrease inflammation and promotes immune health, as well as phosphorus, which is involved in maintaining bone health.[3][4][5]

Source: crowdedkitchen.com

Classic Tahini Dressing Recipe

Here is an easy salad dressing or spread to brighten up a bowl, salad, or sandwich! 

  • ½ cup of tahini
  • ¼ cup of apple cider vinegar
  • Juice of 1 lemon 
  • 2 cloves of garlic minced
  • Salt to taste 
  • ½ cup of warm water - use to dilute to your desired thickness 

Whisk all ingredients together until blended.

Tahini is great:

  • paired with falafel
  • as a dip with fresh veggies or chips
  • drizzled over roasted vegetables
  • as a condiment for sandwiches
  • with whole grains, such as farro or quinoa
  • used as salad dressing (thinned with water as necessary)
  • served as an appetizer with hummus and/or baba ghanoush

Let us know how you use your tahini!

Meet the Author

Kristen Latteri

NASM Certified Personal Trainer

PROnatal Certified


Kristen is a National Academy of Sports Medicine certified personal trainer who also holds a master's degree in social work from Fordham University. Her strong interest in the interconnectedness between physical health and mental well-being led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.

Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in Kristen's life. She is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.

“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”

If you'd like to train with Kristen, you can send her an email:  kristen@pongopower.com

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