Old School Middle Eastern Recipes with Some Modern Day Twists

Recent Posts

James’ Cold and Throat Citrus Remedy

James’ Cold and Throat Citrus Remedy

The lovely combination of the first few weeks of freshman year at university, trying out for a cappella groups, and coming home for Tamara’s wedding resulted in the combination of a cold and lost voice. This would not have been too much of an issue […]

Spiced Golden Latte

Spiced Golden Latte

I love the beautiful color of this Spiced Golden Latte – hence “golden” in the title. It is so delicious and feels indulgent, and actually has many health benefits. The color comes from the antioxidant-rich turmeric! This spiced latte contains ingredients that create not only […]

Tahini Granola

Tahini Granola

This Tahini Granola is just so satisfying. I love having it on hand to top on yogurt or eat by itself. It has a mix of oats, almonds, tahini, apricots and cranberries, and it’s not overly sweet, which I really appreciate.

The hint of nuttiness from the tahini and the natural sweetness from the cranberries and apricots make this an absolutely delicious way to start your day. And, the best part is that it has many immune boosting properties. No complaints. Add tahini to anything, and I say we have a winner.

So what’s in the granola?

Lets talk about the ingredients and why they are fabulous to start your day with. Of note, what is listed below highlights the main immune boosting property of each ingredient. There are many additional vitamins and minerals in each ingredient that are not mentioned below that have their own benefit in the body.

  1. Oats
    • Contains zinc, which helps control inflammatory responses. Also a great source of B vitamins, iron, copper and magnesium.
  2. Tahini
    • Good source of B vitamins, magnesium, iron, zinc and copper.
  3. Apricot
    • Excellent source of Vitamin A and E. Also a good source of iron, magnesium and copper.
  4. Almonds
    • Another superfood. Very good source of Vitamin E, magnesium and B vitamins, iron and protein which is necessary for normal cell growth and function. Almonds also contain antioxidants to protect cells. They are rich in copper, zinc, manganese and magnesium which are all essential minerals in the immune system.
  5. Cranberries
    • Has a touch of Vitamin E and B vitamins.
  6. Yogurt
    • Good source of B vitamins, zinc, magnesium and selenium.

Some Extra Tips to Boost Your Immune System…

  1. Aim to eat fruits and vegetables from every color of the rainbow. A diet that is largely plant based, rich in whole grains, nuts and lean proteins, like the Mediterranean diet, is a good guide.
  2. Maintain healthy eating habits over time. While eating vitamin rich foods is very important when you are sick, it is equally important to maintain this type of eating for infection prevention.
  3. Eat whole foods. While vitamins and supplements can help fill in the gaps in your diet, your body absorbs and uses nutrients better when them come straight from food.
  4. Stay hydrated! The majority of your body is made up of water and is necessary for your body to function, including your immune system. Try to also eat hydrating foods, like watermelon, cucumber, celery.
  5. Get enough sleep! You body need rest to produce essential components of your immune system that fight infection and reduce inflammation.

Tahini Granola is a great thing to have on hand all year round. I hope you enjoy!

Tahini Granola

This Tahini Granola is a mix of oats, almonds, tahini, apricots and cranberries. It's great on its own or topped on yogurt.

Ingredients

  • 2 cups quick oats*
  • ½ tsp ground cardamom
  • 1 tsp cinnamon
  • 1 tsp vanilla
  • 3 tbsp tahini
  • 3 tbsp brown sugar
  • 1/16 tsp salt (or a pinch of salt)
  • ¼ cup slivered or chopped almonds
  • ¼ cup chopped dried apricots
  • ¼ cup dried cranberries
  • 1 large egg, whites separated from yellow (you will only use the whites in this recipe)

Instructions

  • Preheat oven to 300F
  • Mix oats, cinnamon, cardamom, tahini, salt, brown sugar, egg white, vanilla, and almonds in a bowl
  • Line a large baking sheet with parchment paper. Spread granola evenly on the sheet and press down with a spatula or small piece of parchment paper (this will help clusters form)
  • Bake for about 20 minuets, until a lightly toasted color is achieved. Once out of the oven add chopped apricots and cranberries and gently mix together with granola
  • This stores freshly at room temperature for 4 weeks in a sealed container. But, it may be devoured sooner than that

Notes

Three Teas Tips
*If using whole oats bake for an additional 5-10 minutes until a lightly toasted color is achieved. 

Have you checked out the other posts in our Immune Boosting Series?

Immune Boosting Green Smoothie

Avocado Toast

More to come!

Articles for Reference

Contribution of selected vitamins and trace elements to immune function.

Selected vitamins and trace elements support immune function by strengthening epithelial barriers and cellular and humoral immune responses.

The immune system: a target for functional foods?

Micronutrients and innate immunity.

Interrelationship between vitamins and cytokines in immunity.

Vitamin D, innate immunity and upper respiratory tract infection.

Avocado Toast

Avocado Toast

Avocado Toast. Now on every cafe, coffee shop, and brunch menu. Is this a fad or is there something to this raging menu item? Well, good news is that you can make Avocado Toast any way you would like and can load it up with […]

Immune Boosting Green Smoothie

Immune Boosting Green Smoothie

There are only a few mornings where I am not starting off my day with this Immune Boosting Green Smoothie. I just love it. This smoothie is chock-full of vitamins, fiber, and protein. It sets such a positive tone for the day and really gives […]

Fasoolia Kuthra (Green Bean Stew)

Fasoolia Kuthra (Green Bean Stew)

There is nothing better on an early spring day than coming home to a dinner of Fasoolia Kuthra. Consisting mostly of green beans and tomato broth, it is a light, yet warm and comforting stew perfect for an evening when the sun is setting around dinnertime (and not before 5pm) , but there is still a chill in the air.

Given its easy to make nature, it was often on Nana and Mom’s list of options for dinner. I have to admit, it wasn’t my first choice of “timin and marakah” (rice and stew) dishes as a kid. I would have much rather gone with Basalia or Ras Asfour. But it’s funny how your palate changes throughout your life. Now, it is one of my favorites as it is not quite as heavy as some of the others. I just feel better eating it.

This dish is the perfect one to end our “Medley of Marakah.” We hope you’ve enjoyed this series and hope you will love kicking of your spring with Fasoolia Kuthra.

Fasoolya Khuthra (Green bean stew)

Green beans are braised in a tomato based sauce and served over rice. Delicious!
Prep Time10 mins
Cook Time20 mins

Ingredients

  • 1 tbsp olive oil
  • 6oz can tomato paste
  • 12oz bag cut frozen green beans
  • 1 yellow onion, chopped small to med sized
  • 1/2 lb ground beef can be substituted for ground turkey
  • 1/4 tsp Iraqi baharat or all spice if you don't have baharat on hand
  • 1 tsp salt
  • 1/4 tsp ground black pepper

Instructions

  • in a medium sized saucepan, heat olive oil over medium heat for 2 minutes
  • add chopped onion and sautee for 1-2 minutes until you see onion starting to get shiny/translucent
  • add ground beef and 1/2 tsp of salt. break up the meat with wooden spoon while browning the meat.
  • once meat is brown mix in tomato paste
  • use tomato paste can to add 4.5 cans of water, bahar, pepper and 1/2 tsp of salt to the pot and stir
  • bring to a boil, then add frozen green beans
  • cover the saucepan and bring to boil on high heat
  • once it boils reduce heat to simmer for 10-15 minutes
  • add additional salt or pepper to taste and serve over rice

Notes

Three Teas Tips:
You may substitute the ground beef for ground turkey if you would prefer it a bit lighter. 
Make this dish vegetarian/vegan, by removing the ground meat and instead adding a can of drained white beans with the green beans for a hearty, protein and fiber packed meal!
Fried Dough

Fried Dough

There are few things in life as tasty as FRIED DOUGH. It’s basically the quick fix for a doughnut. And as quick it is to make, it will be equally as quickly gone. My love for fried dough runs deep, like all the way to […]

Fasoolia Baytha (White Bean Stew)

Fasoolia Baytha (White Bean Stew)

White beans braised in a tomato based sauce is Fasoolia Baytha. Fasoolia means “bean” and baytha means “white” in Arabic. Thus, this is a white bean stew. This dish could not get any simpler. You can use canned or dried beans for this recipe, whichever […]

Baked Chicken Wings with Spicy Tahini Dipping Sauce

Baked Chicken Wings with Spicy Tahini Dipping Sauce

We are taking a break from the “Timin and Marakah” series in honor of Super Bowl snacking. This is a super easy recipe to pop in the oven while you work on other Super Bowl snacks or just want to spend more time watching the game! The hardest part is searching for all the ingredients; however, if you don’t have one of the below, it’s ok! The beauty about dry rubs is that you can always modify to your taste. Think of the below as what we love, but you can always take a stab at your own dry rub using our recipe as a guide.

That Spicy Tahini Dipping Sauce, though. It’s definitely a must have yummy treat with the wings. So, spice up your Super Bowl party with some Three Teas Sisters’ Middle Eastern flair! And BONUS this recipe is pretty much an unnoticeably healthier version of the classic chicken wings.

Not sure about my sisters, but I’m rooting for Kansas City.. I know you all were dying to know. Cheers!

Print Recipe
5 from 1 vote

Baked Chicken Wings with Spicy Tahini Dipping Sauce

Prep Time10 mins
Cook Time40 mins
Course: Appetizer, dinner, Super Bowl
Cuisine: American

Ingredients

  • 1.5-2 lbs party wings
  • 1 tsp olive oil
  • 2 tsp vegetable oil
  • black pepper
  • 2 tsp toasted sesame seeds
  • 2 tsp thinly sliced green onion

Wings Dry Rub

  • 1 tbsp salt
  • 1 tbsp bahar
  • 1 tsp cayenne pepper
  • 2 tsp garlic powder
  • 1 tsp cumin
  • 2 tsp chili powder
  • 1 tsp onion powder
  • 1/2 tsp dried oregano
  • 2 tsp brown sugar

Spicy Tahini Dipping Sauce

  • 1/2 cup Greek yogurt
  • 1 tbsp tahini
  • 1/2 tsp harissa
  • 1 tsp olive oil
  • 1/2 tsp salt

Instructions

  • Preheat oven to 400F
  • Combine all dry rub ingredients in a small bowl (salt, bahar, cayenne pepper, garlic powder, cumin, chili powder, onion powder, oregano, brown sugar) and mix together
  • In a large bowl, place wings, olive oil, and vegetable oil and combine. Make sure oil is evenly distributed on all of the wings
  • Add dry rub to wings bowl and mix until evenly coated on wings
  • Place a double layer of foil on a baking sheet. Add wings baking sheet but do not over lap them. You can also place a wire rack on top of baking sheet then place the wings on the wire rack. However, I like using just the baking sheet to help slightly char the side of the wings that are sitting on the baking sheet
  • Place wings in the oven for 40 minutes
  • While wings are cooking, toast sesame seeds. Heat a small pan on medium heat, then add sesame seeds. They cook quickly, so they only need to be on for about a minute or less
  • Thinly slice green onions for garnish
  • Once wings are done, place on serving plate and sprinkle with toasted sesame seeds, thinly sliced green onions, and fresh ground black pepper

Spicy Tahini Dipping Sauce

  • In a small bowl, combine greek yogurt, tahini, harissa, olive oil, and salt. You can add more harissa if you would like to up the spice level
Akil Majnoon (Braised Vegetable Stew)

Akil Majnoon (Braised Vegetable Stew)

Cauliflower, eggplant and cabbage braised in a tomato based sauce is the basis of Akil Majnoon. The warm spices of bahar, make this such a cozy winter meal. Naturally vegan, it is just as much considered comfort food like Basalia and Bamia and is recipe […]