Fit Friday: Tahini 3 Ways

As we head into the long weekend, I am prepping my fridge with grab’n’go snacks and treats to power us through some hiking and movie nights we have planned. I always like to “hide” some nutrition in my treats and snacks so I am getting in some nutrients while I indulge a little.

I first came across tahini when I discovered Greek food and fell in love with the tangy flavor especially when paired with the bright flavors of parsley and veggies used in Mediterranean cooking.

dsc_1961Little did I know the variety of foods both savory and sweet I could incorporate tahini in. Adding tahini adds depth and a subtle nutty flavor to any dish while also integrating vitamins and minerals.

Tahini is a sesame seed puree and is known for being high in protein, healthy fats, and minerals, which include calcium, zinc, and iron.

Below I have included some creative ways to use tahini besides the standard salad dressing or dip for falafels.

Have fun upping your nutrition game this weekend and please share if you try any of MSF’s yummy recipes!divider

My Simply Fit Tahini 3 Ways

dsc_1962MSF Caramel Layer Tahini Bars



½ c raw unsalted cashews

¾ c raw unsalted almonds

4 medjool dates

1 TBL water

2 TBL vanilla extract

Middle layer

½ c raw tahini

½ c maple syrup

pinch pink Himalayan salt

Top layer

¾ c coconut oil

1/3 c cacao powder

2 TBL maple syrup

2 tsp ground coffee or espresso


Blend each layer separately, starting with the base and pressing into a parchment lined 8×8 square pan (I like to use a glass with parchment between to press down in an even layer). Once base is set, place in freezer while you blend the second layer. Spread the second caramel layer over the base with a spatula; place in freezer while you blend the last layer. Blend last layer and pour evenly over caramel layer, freeze for 30 minutes or longer. Cut into squares and enjoy! Store in airtight container in the freezer.

dsc_1964-1MSF Tahini Bomb Smoothie


3 c spinach or kale (de-stemmed)

1 small frozen banana

¼ avocado

1 TBL raw tahini

1” piece ginger (less if you prefer)

juice of 1 lemon

½ c water

few ice cubes


Blend all ingredients in blender, add more water until desired consistency is reached.

dividerMSF Tahini Pesto


5 c spinach

1 c basil

½ c pine nuts

½ c raw tahini

4-8 cloves garlic

olive oil

parmesan cheese (optional)

black pepper & pink Himalayan salt to taste


Roast garlic and pine nuts in saucepan over low to medium heat until fragrant. Place all ingredients except for olive oil in food processor, slowly process while adding olive oil until desired consistency is achieved. Serve over pasta, quinoa, pizza, or as a dip for veggies.

dividerWishing you a safe and relaxing weekend, and many thanks to all our Veterans out there for their service to our country <3



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