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tahini-cocoa-honey mix on rushYour going to love this spread recipe! A great power superfood boost spread that you can put on heavy grain bread, seed grain crackers, or on a banana/apple! This is one of my favorites… combining raw tahini, raw honey, & 100% cocoa powder! You may be able to fine this combination on the market somewhere, but it won’t be as good as making it yourself due to the commercial brand may contain sugars, syrups, additives, or the ingredients will not be as pure as your own mix.

Tahini contains B Vitamins B1, B2, B3, B5 and B15. B Vitamins play an essential part in the running of the body. They promote healthy cell growth and division, including that of red blood cells, which will help prevent Anemia. They also support and increase the rate of metabolism, enhance immune and nervous system function as well as helping to maintain healthy skin and muscle tone. Recent studies have also shown that Vitamin B can help protect against one of the most deadly forms of cancer, pancreatic cancer, but only when consumed in food. Tahini is a good source of EFA (Essential Fatty Acids) containing 60.1 mg of omega-3 fatty acids and 3.421 mg of omega-6 fatty acids, good for the heart & brain. One serving of tahini contains 7.9 g of fat; only 1.1 g of this fat is saturated, the bad type of fat.

Tahini contains phosphorus, good for the teeth & bones, helping the kidney removing waste. If your  taking any antacids and diuretics that leech phosphorus from your body, this is a good reason to add tahini in your diet!
Tahini has copper, you only need a small amount of this mineral to help strengthen your blood vessels, red blood cells & bones. A great calcium boost & easy to digest…

Raw Honey –  Each tablesppon of raw honey contains 64 calories. It is fat-free, cholesterol-free and sodium-free. The average composition of raw honey is approximately 80 percent carbohydrates of natural sugar, 18 percent water and 2 percent vitamins, minerals and amino acids. Raw honey is rich in vitamins and minerals. Vitamin B6, thiamin, niacin, riboflavin and pantothenic acid are common vitamins found in raw honey, but amounts vary by floral type of honey. The minerals calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc are abundant in raw honey. Antioxidants abound in raw honey, fighting off free radicals that contribute to many serious diseases. These antioxidants are present in the form of polyphenols.

Cocoa – Cocoa comes from fermented, roasted and ground cocoa beans. The process of extracting the powder from the beans removes much of the fat from the bean. Cocoa powder comes without any additives, known as natural cocoa powder, or with added alkali solutions, known as Dutched or alkalized. This alkalizing process improves the color, flavor and dissolvability of cocoa powder. Cocoa contains vitamins & minerals, 9 g. of fiber per once, and antioxidants.

A 1-oz. serving of cocoa powder has 4 percent of the recommended dietary allowance for calcium, based on a 2,000 calorie diet. It also provides 22 percent of the RDA for iron, 53 percent for copper, 54 percent for manganese, 6 percent for selenium, 21 percent for phosphorus and 35 percent for magnesium. Cocoa is high in potassium, with 427 mg per ounce. In terms of vitamins, cocoa powder provides 1 percent of the RDA for vitamin K, thiamine and pantothenic acid. It also offers 4 percent of the RDA for riboflavin, 3 percent for niacin and 2 percent of vitamin B6 and folate. Cocoa powder contains a higher amount of antioxidants than red wine and tea. A study in the “Journal of Agriculture Food Chemistry” from 2003 compared the antioxidant activity of green tea, black tea, red wine and cocoa and found that the cocoa provided the greatest amount of flavonoids and phenolic phytochemicals. Antioxidants help fight disease-causing free radicals in the body.

So as you can see the powerful three ingredients can build & maintain your immune system… I have this for breakfast on an apple or sometimes on barley rye rusk along with my herbal tea most mornings.

Mixing the ingredients…

Buy a jar of organic raw tahini/organic tahaini, add 3 tbsp of 100% cocoa powder (more if you like it darker & stronger), and finally raw honey to your liking. Stir & mix well, then serve on your favorite fruit or grain/seed bread/cracker.

(Optional – you may add cinnamon for extra flavor. Another option is tahini mixed with blackstrap molasses).

Homemade Tahini

Organic tahini, 100% cocoa, with raw honey.

Organic tahini, 100% cocoa, with raw honey.

* 1 pkg (16 oz) Brown/White Sesame Seeds
* 3/4 cup Olive Oil – extra virgin, cold press

Preheat oven to 350ºF. Pour the sesame seeds on a baking sheet and shake gently to spread evenly. Toast the seeds in the oven for about 10 minutes, stirring a couple times to ensure the edges do not get too brown. Once toasted remove from baking sheet and cool for at least 20 minutes. Once cooled pour sesame seed into a food processor, turn the processor on and drizzle the olive oil into the seeds. This will take about 1-2 minutes, until creamy. You can store the tahini in the refrigerator for about a week. Makes about 2 cups.

Greek Organic Tahini - this also come in cocoa flavor but I do not like the sugar additives.

Greek Organic Tahini – this also comes in cocoa flavor but I do not like the sugar additives.

Note: The mix does not look as dark as the commercial type of tahini chocolate/cocoa mixes due to the other additives/artificial coloring, etc.

Enjoy! 😉

references: livingstrong.com, naturalnews.com, whfoods.com, nutritiondata.self.com

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