Tag: tahini

Tahini and Oats Breakfast Cookies

Breakfast is the most important meal of the day! Or is it? The idea of eating something in the early hours of the day has been a topic of discussion for years in the health and nutrition field. The simple definition of breakfast has been called into question. Is breakfast the first meal you have in the day regardless of what time it occurs? Or, alternatively, is a meal considered breakfast only if it is consumed before 11 am? Does it make a difference if a person is awake at 5am versus 8am?

These are all great questions, and unfortunately some without readily available answers. Here is what we do know however, and hopefully this information can help you decide how to change— or not change your current lifestyle.

The best time to eat is within 60 minutes of waking up. Your blood sugar is naturally low when you wake up, assuming you have had at least seven to eight hours of sleep. Therefore, eating within 60 minutes of getting up can help prevent a complete blood sugar crash. If you ignore this, and just wait until three to four hours after waking up, close to lunch time, you are at high risk of overeating to compensate for the lack of energy because you are feeling post- blood sugar lows. Timing is important after all, but you may not need to sit down and have a complete meal to prevent a crash. Simply consuming 100 to 150 calories of balanced carbohydrates and protein may do the trick.

However, if you do have time to sit down and have a more complete meal in the early hours of the day, you may reap some benefits. Data from combined studies all suggest that individuals who eat a meal in the first hour after waking up are less likely to be overweight since they are better able to control their meal choices for the remainder of the day.

Have you ever gone grocery shopping when you are extremely hungry? You walk out of the grocery store with double the amount of food you realistically need, including a few items you just couldn’t resist — things that you normally would not purchase. The same concept applies to when you skip that first caloric intake of the day. You operate on a brain influenced by lack of fuel. Our brain uses glucose, a form of sugar, as energy fuel. When you don’t have readily available energy, your reaction may be delayed, your ability to think clearly is impaired, and you are at higher risk for making impulsive decisions.

Beyond just helping your weight management strategies by curbing your appetite for the duration of the day, eating breakfast also jumpstarts your metabolism. Eating sets in motion numerous biological processes related to digesting and storing food. These metabolic pathways result in increased energy expenditure, also known as diet induced thermogenesis (DIT).  The combination of adequate energy levels post- breakfast and a metabolically active system are positive points leading us to conclude that eating breakfast is indeed a very good idea! This still leaves the question, is it really the “most important meal” of the day?

That is a question that only you can answer! And your answer depends upon   your current priorities. If you are in pursuit of a weight loss goal, then yes, this first meal could be the missing link ready to set you on a path to success. However, what you eat for breakfast is likely the more important component.

To fuel our brain, as mentioned above, readily available energy in the form of sugar is necessary. Including fruits and whole grains takes care of that portion. Also, to meet your daily requirement for protein, it is important to consume about 20 percent of your daily protein goal in the morning. Lastly, healthy fats should also have a presence in your first caloric intake for the day. This is not only due to their value as a satiety tool, but also because they contain essential fatty acids along with other nutrients integral to your health.

Many Americans have time constraints as their main obstacle when it comes to adhering to a healthy breakfast routine. That is where the food industry has thrived in marketing on-the-go breakfast foods such as granola bars, pocket sandwiches and morning energy drinks. A cheaper and often healthier option is to make your own on-the-go items when you have time, and store them for the week. Well then, our Tahini and Oats Breakfast Cookie gives you a reason to get up in the morning! The combination of all the health benefits associated with oats’ high fiber content, the plant protein and healthy fats found in almonds and tahini (sesame seed paste), the touch of sweetness from the honey which contains anti-inflammatory properties, covers most of your needs to jump- start your busy day.

They are also convenient for those who get their daily exercise early in the morning. By condensing nutrients and calories into small bite sizes, you can consume something before your workout and avoid common GI- related side effects associated with eating right before aerobic activities. Feel free to tweak the recipe to better fit your needs. Consider perhaps the addition of flax seeds for an even higher content of omegas, fiber and protein, or the substitution of stevia instead of the honey for a lower sugar content. Stay in control of what you eat by selecting the very best ingredients every time you bake. You can count and rely on our nut and seed butters since they (except for lightly sweetened options, just look at the labels) only contain one ingredient!

Tahini and Oats Breakfast Cookie by Once Again Nut Butter

 

Tahini and Oats Breakfast Cookie

1/3 cup of Once Again Tahini

1 cup of quick oats

1/3 cup of chopped almonds

1/3 cup of maple syrup or honey

1/3 cup dark chocolate chips or dried cranberries (You can use both!)

1 teaspoon of cinnamon

In medium sized bowl combine tahini and maple syrup (or honey) well. Add in oats, almonds, and cinnamon. Lastly, stir in chocolate chips or dried cranberries. You may also use both, 1/3 cup of each works well. On baking sheet, drop 1 tablespoon of batter for each cookie, and using a fork flatten them to bake evenly. Bake at 350 degrees Fahrenheit for 10 to 15 minutes or until golden brown on edges. Remove from oven and let it cook for a few minutes before serving. Store in airtight container for 4 days at room temperature, or in refrigerator for up to 7 days.

Lemon Tahini Dressing

Every year millions of people participate in biometric screenings. They do this either by choice or they may be mandated to do so by their physicians — or they are required to do this for work.  These screenings are meant to flag any individuals who may be at risk for two of the most common chronic diseases in our country: heart disease and diabetes.  One of the numbers often measured during biometric screenings are one’s total cholesterol, including a breakdown of LDL and HDL. Most people recognize those as the “bad cholesterol” and the “good cholesterol”numbers. Those two values allow the medical team conducting the screens to give advice to individuals based on their risk for heart disease based on lifestyle and more importantly what they eat can impact their health.

People either celebrate their high HDL number, or leave with a set of foods they should include in their daily intake to boost their HDL values. However, a recent study found that just looking at your HDL high numbers and resting assured that you’re protected from heart disease may not be that simple. HDL cholesterol is credited with protecting against heart disease because these lipoproteins help eliminate the excess cholesterol from the bloodstream. Therefore, looking at how well they function is just as important as looking at the quantity of HDL present in your bloodstream.

Previously, small-scale trials have shown that consumption of antioxidant-rich foods (virgin olive oil, tomatoes, berries, for example.) improved HDL function in humans. Recently, researchers selected 296 people at high risk of cardiovascular disease and assigned them to either a Mediterranean diet with an additional 4 tablespoons of virgin olive oil per day, a Mediterranean diet with an extra serving of nuts, or a healthy control diet group which included plenty of fruits and vegetables and restricted processed foods (1).  Interestingly, only the control group saw reduced total and LDL cholesterol levels. None of the groups noted a significant HDL increase either. But, the group consuming extra virgin olive oil had significantly improved function of their HDL when compared to others.

These improved functions included increased reverse cholesterol transport, the process where HDL removes cholesterol plaque in the arteries and transports it to the liver for elimination or production of hormones. Also, witnessed were increased antioxidant protection, vasodilator capacity, and anti-inflammatory properties.

Studies looking at how simple diet modifications can impact overall health are abundant nowadays, and scientists have just started this journey toward optimal nutritional awareness! They are eager to continue investigating food properties and how we can improve quality of life and longevity. We have recently touched on the plant-based eating approach in a previous blog: Finding substitutes for your dips and sauces that replace ingredients with ones that include potential health benefits is just what we had in mind when creating this Lemon Tahini Dressing. It is a completely plant-based dressing that combines the plant-protein rich tahini, with 6 grams of protein per 2 tablespoons of Once Again Tahini, with heart healthy extra virgin olive oil. The touch of garlic and lemon are essential for flavor, and boosting your immunity as well!

We hope you’ll enjoy this dressing with your favorite salad combo, as well as a sauce for roasted vegetables, as a spread for your wraps or as a dressing for your grain bowls. Whichever way you choose to enjoy it, you’ll be adding to your quality of life with each bite.

Lemon Tahini Dressing

2 tablespoons of Once Again Nut Butter Tahini

1 lemon

1 teaspoon of garlic paste

¼ teaspoon of salt

2 tablespoons of extra virgin olive oil

2-3 tablespoons of warm water

In a small jar, (Here’s a tip: Use your empty Once Again Nut Butter jars! This is a great way to recycle them) add tahini, the juice of 1 lemon, plus the zest of that lemon, 1 teaspoon of garlic paste (or 1 garlic clove smashed), salt, and olive oil.  Replace lid,  and shake the mixture well. Now add 2-3 tablespoons of warm water until desired thickness for your dressing is achieved. We suggest no more than 4 tablespoons of warm water so that the flavor of the dressing is not diluted. You should store leftover dressing in the refrigerator for up to 4 days.

  1. Álvaro Hernáez, Olga Castañer, Roberto Elosua, Xavier Pintó, Ramón Estruch, Jordi Salas-Salvadó, Dolores Corella, Fernando Arós, Lluis Serra-Majem, Miquel Fiol, Manuel Ortega-Calvo, Emilio Ros, Miguel Ángel Martínez-González, Rafael de la Torre, M. Carmen López-Sabater, Montserrat Fitó. Mediterranean Diet Improves High-Density Lipoprotein Function in High-Cardiovascular-Risk Individuals. Clinical Perspective. Circulation, 2017; 135 (7): 633 DOI: 10.1161/CIRCULATIONAHA.116.023712

Tahini Dipping Sauce

Compared to a typical American diet, the plant-based approach to meal planning is higher in unsaturated fats, fiber, usually has better nutrient-density and contains more vitamins, minerals and phytonutrients. It is no surprise many people are interested in modifying their lifestyle to follow a plant-based eating pattern!

Perhaps the reasons approach to eating is growing in popularity is that it doesn’t mean going vegan or vegetarian, eliminating any macronutrient or even prohibiting certain foods. Plant-based eating includes fruits and vegetables, whole grains, a variety of protein-rich foods such as beans, peas, nuts, seeds and soy. Dairy products, seafood, lean meats, eggs and poultry are also on the menu, but are not the focus. Animal- sourced protein becomes complementary to your meals instead of the dominant choice. It is also encouraged to minimize the use of additives such as salt and sugar to enhance flavor and to rely on herbs and spices.

Plant- based diets are helpful in reducing risk for chronic disease, but it does require some effort to look for some variation to your routine menus. It is not an all-or-nothing proposition, to get started you can simply choose a meal you eat routinely and substitute the plant protein for the animal-based one. For example, if tacos are on your menu, choose two different types of beans for the filling and skip the meat. As an alternative for meat-based lasagna, use vegetables only!

As previously discussed on a previous blog, the clear majority of people are overeating protein. Therefore, when changing to plant-based eating, they won’t suffer any side effects from perhaps a bit lower protein intake. Interestingly, plant-based eating often matches the same amount of daily protein intake. Beans, nuts, peas and other legumes are rich in protein and can easily make up for the lack of animal foods. As a bonus, these foods offer more than just protein. They have a much wider variety of nutrients and fiber, something you can find in animal foods. The recommended fiber intake is 38 grams for men and 25 grams for women, with all fiber counting to achieve daily goals.

If you are also moving towards plant-based eating, we have a fantastic sauce for you! This tahini dipping sauce can be used in many ways. For example, it can serve as a topping to roasted vegetables, as a dip for raw veggies and when thinned, and it can be used as salad dressing. Plant-based ingredients can deliver flavorful sauces that include an array of culinary textures and nutrients.

Tahini Dipping Sauce

½ cup Once Again Tahini

¼ teaspoon of salt

¼ teaspoon of garlic powder

Warm water

In small bowl add tahini, salt, and garlic and mix well. Next, slowly add one tablespoon at a time of warm water to the mixture until the desired thickness is obtained. Suggestions:  3 tablespoons of water for a dip, or 5 tablespoons of water to use as a sauce for entrees.

Chocolate Tahini Cups

The hashtag “hump day” as it refers to Wednesdays has been around for some time now, and it continues to be quite popular, yes, weekly. Many take  to social media to express their struggle with getting through that middle day of the week. It is far enough from the weekend so that you’re no longer refreshed, and unfortunately it remains still two days away from the next upcoming weekend when you can hopefully catch up on  some of that rest again. People choose different small ways to make their Wednesdays a bit easier. Perhaps a short walk during their lunch breaks which may include a fancy coffee. Exercise can help, too: a quick jump in the pool to refresh  mind and body during summer weeks, or a yoga session. The most common way to release stress and lighten the burden of the dreaded Wednesday is with a sweet treat and a glass of wine (or beer, or any other adult beverage that helps one relax at the end of the day).

Yet, should that one sweet treat mid-week, necessary to help you survive the day, ruin the entire week of healthy eating and exercise? Absolutely not! So here enters our chocolate tahini cups that will extinguish  that need for a sugar pick-me-up, ironically without any white sugar at all!

The recipe for Chocolate Tahini Cups includes ingredients targeted to specifically fulfill your needs during  those slavishly long Wednesdays. The coconut oil in this recipe plays its  part by satiating your untimely hunger after dinner, honey provides natural sugar; cacao powder, of course, is a nutritional must and tahini delivers a creamy texture and earthy taste while delivering the protein. But who has time to make treats on a busy day in the middle of a work week? Well, these only take 5 minutes to prepare, and since they are kept in the freezer, they can be made over the weekend and stored for those “emergency” times when you simply must have something sweet!

We all rely on tricks and sometimes “crutches” to get us through stressful times, but shouldn’t those edible  refuges from the daily “grind” not also fit into  our overall goals for health? They can, and they should! Feel free to make this recipe your own by altering a few ingredients. For example, if you are vegan, substitute maple syrup for honey.  For those trying to increase their probiotic intake, add a dollop of Greek- style yogurt to the top of each cup before freezing these treats.  Instead of chocolate chips, you may stir  in chopped dried sour cherries for a sweet-and-sour taste surprise . Make these cups gourmet by adding a sprinkle of kosher salt on top before freezing them. Go wherever  your creativity takes you.  We would love to see what you come up with, so please share your inspirations on our Instagram, Twitter or Facebook account, and tag us including the hashtag  #humpdaytreats.

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Chocolate Tahini Cups

½ cup of Once Again Nut Butter Tahini, unsweetened and salt free

2 tablespoons of coconut oil

2 tablespoons of Once Again Killer Bee Honey

2 tablespoons of unsweetened cacao powder

Chocolate chips, optional

Mix Once Again Tahini with coconut oil. Make sure the coconut oil is liquid at room temperature prior to mixing with Tahini. Now add honey and cacao powder and mix all ingredients  well. Pour into molds and sprinkle with chocolate chips (optional).  Freeze for 30 minutes, then remove these treats from the mold and enjoy! Store leftovers  in freeze.  These treats melt fast when at room temperature. So keep them frosty cold!

Tahini Caramel Chews

Discovering new foods is on top of my list of favorite things to do! And sometimes I  don’t have to travel far to do it. During  a regular trip to the Whole Foods, I wandered  over to the bakery counter to inquire about their honey whole wheat bread loaves . They are one of my favorite breads, and I just love to purchase them as soon as they come out of the oven, and then rush home and spread some peanut butter on a few slices that I devour quickly. While waiting several  minutes for the bread to bake, I found myself  looking through at  the delicious treats the market has  on display, when  one called halva caught my eye. The friendly girl at the counter offered to cut a little sample for me, and I was thrilled to try a brand new food. If you, like me, never heard of halva before, let me explain. I looked it up as soon as I got home to further understand these delicious treats. They are sweets, but more specifically, tahini- based confections of Arabic origins. Sugar and tahini are  the main ingredients;   however, there are variations depending on region where they are made or depending upon  what else is added to them. I investigated a little more deeply and found videos on how to make halva , and as you can imagine, soon I was ready to try making it   on my own.

The light and spongy texture of halva reminded me of a sweet, called Torrone, commonly enjoyed by those among  my Italian background. Torrone is a confection typically made of honey, sugar and egg whites with toasted almonds mixed in. They are traditionally consumed during the Christmas season in Italy. I have made Torrone before at home, and it wasn’t an easy task. The results were never close to the original but also yielded a treat that everyone was happy to help consume and critique, while offering  suggestions on how to make the next batch. I found that making halva was a similar experience. After a few attempts, I waved the white flag and declared I was an expert at making Tahini Caramel Chews (that’s what my children called them) instead of halva.

This was one of those times where a failed recipe attempt ended up being  a whole new creation  altogether . Although I didn’t set out to make chewy caramel- like candies, they are delicious and a much healthier alternative to store- bought caramels, actually. The simplicity of it all may  catch one  off guard, however. There are just two ingredients: honey and tahini. But the secret is in the cooking. Apparently to achieve the spongy consistency of Halva you have to stir continuously and stop  at just the right time. I never achieved that point — either I overcooked it or stopped short of the final, perfect temperature. Either way, my results were chewy and not spongy  and light like  the original halva. I am curious to find out if someone reading this post has made halva at home before and has some tips for me. If so, please add your helpful hints to  the comments below. I have not given up and will be trying to make them again for sure!

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Tahini Caramel Chews

½ cup of Once Again Killer Bee Honey

½ cup of Once Again Tahini

Add honey to a saucepan over medium heat. Once the honey starts to boil, wait another 3-5 minutes, mixing constantly. Then add in the tahini. Mix well over medium heat for another 2 minutes or so. Then immediately remove from heat and place in a silicone mold. You may also use a baking dish lined with parchment paper. Let the mixture  cool for 2 hours before trying one! They are very chewy, just like old fashioned caramels. This recipe, however, is not recommended for young children.

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Apricot and Tahini Power Bites

As the cooler weather approaches, running outside is an option again for those living in the hot southern states. Around mid-May all the way through mid-October, running outdoors is just out of the question with temperatures hovering in the upper 90s daily, not to mention the humidity, which poses another problem. But now, with cooler mornings and early evenings, you can spot me out for a jog at least two times weekly . It is a rewarding feeling to get some exercise done early in the morning, while also training for a long distance race I will be participating in, within a few months. But exercising early in the morning proves to be a challenge when it comes to having enough energy to complete my workouts.

There aren’t enough hours in the day to do everything we need to do, and often squeezing in a gym session is difficult and has to be accommodated at awkward times of the day. Taking a jog, going for a bike ride, or running at 6 am is an option, but what do you eat before you go? And if your answer is nothing, well, that may just be your limiting factor when trying to improve your performance. After a few weeks stuck at the same distance on my run, I took a second look at my routine. Due to the time crunch, I would drink a large glass of water, eat half a banana and take off running. The reason that doesn’t work is that after 8-10 hours fasting, your body requires some readily available energy to allow you to exercise.

Eating a large breakfast right before exercising is not ideal for most people, myself included. Between the timing, stomach upset, indigestion and practicality this is not always a first choice. But the good news is there is an easy compromise that will allow you to solve both issues at once! Eat a quick power bite that won’t weigh you down, but will provide a boost of energy to perform at your best. Energy bites have become quite popular lately, and we have a recipe for one here (link of past blog with energy bites) that is a good option since it is high in fiber as well. This second option we present below is a bit higher in natural sugars coming from the dates and apricots, while also possessing protein from cashews and the tahini.   The recipe  combines nutrients from nuts and seeds and is not overly sweet making it perfect for a pre-workout  snack any time of day!

The ratio of sugar to protein in these bites makes them also appropriate to consume after exercise to replenish and reduce the chance of inflammation in your muscles. They are easy to prepare, and you can make a big batch to place in the refrigerator and enjoy them for up to 7 days. Or make a double batch and freeze half, so you can have a stock ready for up to one month.

Whatever goals you have in mind when it comes to physical conditioning, don’t forget what an important part what you eat plays in the end game. Nourish your body with nutrients, good quality carbohydrates, protein and good fats, so that you reach your maximum potential, always striving  for more!

Power Bites made with Tahini - OnceAgainNutButterBlog.comApricot and Tahini Power Bites

1 cup pitted dates

1 cup dried apricots, unsweetened

½ cup Once Again Tahini

½ cup coconut flakes, unsweetened

½ cup chopped cashews

Add dates and apricots to food processor and pulse until they are mixed well and form  a ball. Then add the tahini and coconut flakes. Then ,  in a bowl, mix in the chopped cashews by hand.  Roll them into small sized balls, and finally, roll them in extra coconut flakes and enjoy! Keep them refrigerated for up to 6 days. They can be frozen for up to 30 days. Makes 15-18 pieces.

Tahini Power Bites see full recipe on Once Again Nut Butter Blog

Power Bites made with Tahini - OnceAgainNutButterBlog.com

One Bowl Quinoa Dinner: Ready in minutes!

One Bowl Quinoa Dinner: Ready in minutes!

The concept of” cook once and eat twice” is simply fantastic. The ability to prepare dishes and side items that can be tweaked and made into something new for the next meal is a time-saver.  Busy people everywhere  have struggled with the desire to eat home cooked meals, but their schedules have prohibited them from doing so consistently. The good news is that with some planning, it can be done! The recipe shared below is a twist on the leftovers of a previous meal made into a brand new dish put together in literally 10 minutes.

Here is how you can get started adapting your cooking skills to this idea of simplifying home-cooked  meals to serve you twice! When cooking grains, such as rice, quinoa, bulgur and amaranth for example, cook twice the amount you need for one meal. Cook it plain, with only the basic ingredients which are usually water, rice and or olive oil. Save half of the portion in your refrigerator for the next day or meal.

The same idea goes for your protein and veggies. Always cook extra and save —the addition of different spices, herbs and sauces can be done quickly at the time of preparing the meal to give the dish a fresh flavor. Start with a quinoa bowl recipe to practice these skills. For 2 cups of quinoa, you’ll need 4 cups of water, this will give you enough for two  meals and that feeds up to four people. Next, steam your favorite veggies or what’s in season during a particular time  of year. Remember to double up on your portions, so you can save half. For your first quinoa bowl, prepare per  the recipe given below, by adding the veggies with the quinoa, and mixing in a peanut sauce (recipe below).  This dish is a complete meal in one bowl!

Save the  portion of quinoa and veggies,  and mix it up for the next meal , but this time top it with a balsamic vinaigrette dressing, some sesame seeds and chopped chicken (optional) for a completely different dinner. If you are worried about getting enough protein, remember that 1 cup of cooked quinoa has 8 grams of protein already, so you don’t necessarily have to add chicken or meat; to achieve a higher protein intake, add edamame or garbanzo beans instead (just ½ cup of garbanzo has 20 grams of protein), which both complement the quinoa bowls very well.

Have fun creating your own one bowl meals that you can cook once and eat twice. Try incorporating different themes such as Italian night by using tomato paste, fresh mozzarella and basmati rice; or Greek style by adding crumbled feta cheese to quinoa and sliced black olives tossed in Greek salad dressing. Share your inventions with us in the comments below.

~Carolina


20150730_215422446_iOSQuinoa Bowl with Peanut Sauce

Serves 4 people

1 cup quinoa
½ red pepper
1 ½ cup matchstick carrots
½ cup chopped spinach
1 tsp. olive oil
Salt to taste

Sauce
3 tbsps. Once Again Peanut Butter
2 tbsps. lime juice
1 tbsps. apple cider vinegar
1-2 inch piece of fresh ginger
2 tbsps. water
Salt to taste

Cook quinoa according to package instructions and then set aside. In a medium-sized pan, add olive oil, carrots, spinach and chopped red pepper and sauté it for 5-10 minutes until all vegetables are tender. To prepare sauce, add all ingredients to small sized cup food processor and mix.. Add more or less water to achieve a thin sauce like consistency. There are two serving options: 1. Mix quinoa with vegetables, add sauce and mix well. 2. Serve vegetable mix on top of quinoa and sauce on the side.One Bowl Quinoa With Peanut Sauce

Powerful Greens Soup with Tahini

Powerful Greens Soup with Tahini

One of the top food trends in 2014 was kale: kale chips, kale smoothies, kale soups, kale everything started to show up on blogs, restaurants and grocery stores. This year kale is still going strong, and other greens are getting some attention as well such as spinach, arugula, mustard, collards and beet greens. They are powerful leafy vegetables rich in fiber, antioxidants, vitamin C and other vitamins and minerals making them an integral part of your diet to combat disease and aid in immune system health.

The tricky part is how to eat them. They can be added to salads, but some can be quite bitter when raw. Another way is to steam and enjoy it with a little drizzle of olive oil and salt. The most popular way to consume them has become either in juices or smoothies. They are easy to add to the blender and with the right mix of fruits and sweeteners (honey, sugar, fruit juices and even Once Again Nut Butters) they can be quite delicious!20150119_154430962_iOS

But it is winter, and a frosty green smoothie is just not what most people are looking forward to on a chilly day! Soup in the other hand is comforting and perfect to warm you up from the inside out. What better way to get your greens than in a warm bowl of soup? This Powerful Green Soup combines 3 different greens in just one bowl, and to thicken and add the perfect texture I used Once Again Nut Butter Tahini. This soup is gluten free, vegetarian, dairy-free and loaded with nutrients. The Tahini serves three purposes in this soup: to thicken, add flavor, and add protein! It makes the soup creamy without adding milk or dairy cream.20150119_160306390_iOS

A few years ago I received an Immersion Hand Blender as a gift which completely changed the way I prepared soups! After boiling and cooking the soup, the next step is to wait for it to cool to transfer to a blender for a creamy soup. That extra hurdle did not fit “my style” of cooking (aka – simple, easy, not enough time to wait around “style”). With the hand blender, I was able to cream the soup right on the pot, and there is no waiting for it to cool. If you don’t have one, add it to your “wish list”. I hear they are great for other things too, but believe it or not this is the only way I’ve used mine so far.

Back to the Powerful Green Soup: it is a must try for your family. My 5 year old loved it, but my 7 year old wasn’t a big fan, so I suggested a dollop of sour cream and some cheese on top and she was asking for seconds! It’s our way to boost our immune system and hopefully prevent the cold and flu from getting into our house.

Tahini Greens SoupPowerful Green Soup

  • 1 cup chopped broccoli
  • 3 cups chopped Kale
  • 1 cups chopped spinach
  • 1/8 cup chopped onions
  • 4 cups Vegetable Broth
  • 3 Tbsp Once Again Nut Butter Tahini
  • 1 tsp salt
  • 1 tbsp extra virgin olive oil

Add olive oil and broth to pot and bring to a boil, then add the onions and broccoli to cook for about 10 minutes. Add the kale and cook for another 5 minutes. Remove from heat and add spinach, Once Again Tahini and salt. Mix well. Use Immersion Hand blender to cream or wait for it to cool a bit, add to blender and blend until desired consistency.

… enjoy your greens,

Carolina