Old School Middle Eastern Recipes with Some Modern Day Twists

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.



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