Author: Irene Pastore

Hello! I am a Personal Trainer, Yoga and Pilates Instructor who specializes in fitness after 50. My service is Live Streaming. Connect with me from anywhere in the world. I look forward to helping you achieve your health and fitness goals.

Creamy Tahini Dressing Recipe for Healthy Meals

June 3, 2025

Tahini Dressing Recipe

INGREDIENTS

  • 1/4 cup fresh lemon juice
  • 1 teaspoon honey
  • 1 clove garlic, mashed into a paste
  • 1/2 cup well-stirred tahini
  • 1/4 to 1/3 cup cold water
  • 1/4 teaspoon ground cumin
  • Pinch ground cayenne pepper
  • Kosher salt

DIRECTIONS

  • Whisk together the lemon juice, honey and garlic paste in a medium bowl. Gradually whisk in the tahini.
  • Whisk in the water a little at a time until the sauce is smooth, creamy and has the consistency of cold heavy cream.
  • Whisk in the cumin, cayenne and 1/4 teaspoon salt. Taste add more salt if desired.

Cook’s Note

The dressing can be stored in an airtight container in the refrigerator for up to 1 day or freezer for up to 1 month. Bring the dressing to room temperature or whisk in a bit of water as needed to thin it out again before serving.

Recipe Source: Food Network.com

Nutritional Benefits of Sesame Seeds for Health

June 2, 2025
Sesame Seeds

What Are Sesame Seeds?

Sesame seeds are tiny, oil-rich seeds that come from the sesame plant. They have a nutty flavor, a crunchy texture and are packed with nutritional benefits. The seeds contain healthy fats, protein, antioxidants, fiber and essential minerals such as calcium, magnesium and iron.

How To Prepare Sesame Seeds

Sesame seeds are often sprinkled on hamburger buns, mixed into Asian dishes, or ground into Tahini dressing. There are several variations of sesame seeds including white, black and golden.

Here are some ways sesame seeds are used in cooking.

  • Toasted and sprinkled on salads, stir-fries, noodles and sushi.
  • Added to baked goods such as bagels, bread and cookies.
  • Ground into Tahini, a creamy sesame paste that’s a key ingredient in hummus and dressings.
  • Ground into a sesame paste popular in Asian cuisine, dipping sauces, marinades, and noodle dishes.
  • Mixed into dough for breads, crackers and cookies.
  • Used in tempura batter for extra crispiness in fried foods.
  • Sesame oil is extracted from the seeds and used as a flavorful cooking oil.
  • Sesame brittle is a crunchy candy made with caramelized sugar and sesame seeds.
  • Made into halva, a sweet sesame-based dessert popular in Middle Eastern cuisine.
  • Mixed into rice bowls for extra flavor.

What Are The Nutritional and Health Benefits of Sesame Seeds?

Sesame seeds pack a powerful nutritional punch. Here are some of their standout health benefits.

  • Rich in healthy fats. They’re loaded with unsaturated fats, particularly omega-6 fatty acids, which support heart health and reduce inflammation.
  • Sesame seeds are a great source of plant-based protein, providing a solid dose of protein to help with muscle repair and overall energy. Perfect for vegetarians and vegans.
  • Sesame seeds are high in calcium and bone-strengthening minerals. They are packed with calcium, magnesium and phosphorus that help maintain bone density.
  • Sesame seeds are loaded with antioxidants.
  • Sesame seeds supports heart health.
  • Sesame seeds boosts skin and hair health.

How Oral Health May Be Linked To Heart and Brain Health

May 29, 2025

Research suggests a connection between oral bacteria and Alzheimer’s disease, raising concerns for those with poor dental health. With nearly 700 species of bacteria in our mouths, experts say maintaining good oral hygiene could benefit both heart and brain health. Dr. Celine Gounder, CBS News medical contributor explains what this means.

Source: CBS Mornings March 2025

Healthy Oat Blueberry Muffins for Breakfast

May 27, 2025

Oat And Blueberry Muffins Recipe

INGREDIENTS

  • 1 cup unbleached flour
  • 1 cup instant whole-grain hot cereal (such as Coach’s Oats®)
  • 2 teaspoons baking powder
  • 1 teaspoon ground cinnamon
  • ¾ cup sugar
  • ½ cup applesauce
  • ½ cup non-fat vanilla-flavored Greek-style yogurt
  • 1 egg
  • 1 teaspoon vanilla extract
  • 2 cups fresh blueberries

DIRECTIONS

  • Preheat oven to 400 degrees F (200 degrees C). Spray 12 muffin cups with cooking spray or use paper liners.
  • Mix flour, oats, baking powder, and cinnamon together in a bowl. Stir sugar, applesauce, yogurt, egg, and vanilla extract together in a separate bowl. Stir flour mixture into applesauce mixture until just combined. Fold blueberries into batter. Fill prepared muffin cups 2/3 full with batter.
  • Bake in the preheated oven until a toothpick inserted in the center of a muffin comes out clean, about 15 minutes.

Recipe Source: AllRecipes.com