When I hear various objections to eating healthy or changing eating habits, one of the complaints I hear most often is that healthy food does not taste good.  Let's go ahead and eliminate that idea because frankly it's just not true.  I used to teach a cooking class called Get Saucy! which showed people that combining just a few ingredients could really boost the flavor of your meal.  Sauces are probably what your dinner is missing.  I'm not talking about fancy French sauces that require special tools or fancy techniques.  I am talking about ingredients you can find in your grocery store or that you may already have in your pantry.  And the method for making the sauce could not be simpler.  Maybe it involves a little chopping or perhaps heating on the stove, but that's it.   And when food tastes good you're more likely to eat it.

In the past, I have featured on this blog such flavorful and easy-to-make sauces as Romesco, a surprising combination of roasted red peppers and almonds that is a real crowd favorite around here.  Today I bring you another sauce which is just a handful of ingredients, thrown together and simmered on the stove.  It's not taxing to prepare it, and yet it is so flavorful.  It boosts everything from grilled chicken to roasted cauliflower.  But I'm clearly having a hard time telling you about it.  Why?  Well, it contains anchovies.  And anchovies for a lot of people are a hard sell, but in a sauce they add an addictive salty and umami element that makes you want to lick the plate!  Well, it makes me want to lick the plate.  Also, anchovies are low in mercury and a good source of omega-3 fatty acids and B vitamins.  They can be high in sodium so a little will go a long way.  

The sauce I share today is just a lot of darn good olive oil, some minced garlic, capers, and anchovies.  That's it.  I'm pretty sure the hardest part of this recipe is actually opening the can of anchovies (why?  why does it have to be so hard and dangerous?).  I hope you'll make it and give it a try, especially if you have cooking fatigue, as many of us do from sheltering in place.  One note, all measurements of ingredients, except the olive oil, are suggested.  You are free to put in more or less garlic.  My husband loves capers so I put in an obscene amount of those.  If anchovies are not your thing, or you are just unsure about them, start with one.   This sauce is super easy and super forgiving.  Also, the recipe can easily be cut in half or doubled.

Garlic Caper Anchovy Sauce
Makes approximately 2/3 cup or less

1/2 cup really good quality extra virgin olive oil
2 to 4 garlic cloves, peeled and minced
1 to 2 tablespoons capers, drained and patted dry
1 to 5 oil-packed anchovy filets

Combine all ingredients in the smallest sauce pan you have.  Place the pan over the smallest burner on your stove and turn the heat to low.  You want to simmer the sauce, and keeping the heat on low ensures you will not burn the garlic if you walk away or accidentally check email for 30 minutes.  Over low heat, it's really hard to screw up this sauce.  Stir it every once in a while because you want the anchovies to mostly, if not completely, dissolve in the sauce.  

How to serve: In a bowl passed at the table so people can choose their own amounts.  We like it drizzled over roast fish, grilled chicken, roasted cauliflower, or baked fingerling potatoes.   Enjoy!

You may remember that some months ago I got on a kick of throwing a bunch of ingredients in a pan and calling the recipe a mishmash.  There was Spring Vegetable Mishmash and also Salmon Mishmash.  The last of the summer tomatoes brought on the End of Summer Chicken Mishmash.

Actually, no, that's not what brought about this particular mishmash recipe.  What happened was that Brian and I were house hunting across the country and staying in a rental apartment with a kitchen.  The kitchen had the basic necessities of a skillet, a knife, a cutting board, and spatula.  So resourcefulness kicked in as I thought about what we could make easily that would be deeply satisfying and also meet our nutritional needs.  The nearly last of summer cherry tomatoes plus my love of spinach and garlic plus some nice chicken breasts became a hearty dinner one night. 

And boy did we need something nourishing and hearty.  Brian got on the plane with a cold and two days later I had the cold, a doozy that knocked us out.    We still went house hunting and made an offer on a house while hopped up on cold medicine.  Please note, I do not recommend extremely large purchases while under the influence of Nyquil.

End of Summer Chicken Mishmash
(or Rental Apartment Chicken Mishmash)
Serves 4

1 to 1.25 pounds of chicken breast or chicken cutlets cut into 1-inch cubes
2 Tablespoons extra virgin olive oil
1 large yellow onion, diced
pinch of red pepper flakes
4-6 cloves of garlic, peeled and minced
2-4 cups of raw spinach, roughly chopped
1 to 1.5 cups of cherry tomatoes, halved (or if very large then quartered)
Sea Salt
Freshly ground black pepper
Cooked brown or white rice to accompany.

Heat the olive oil over medium heat in a 12-inch skillet until it shimmers.  Add the chicken and cook until light brown on one side, about three to four minutes.  Season with salt and pepper.  Turn the chicken cubes over and cook two to three minutes longer.  Remove the chicken from the pan.  If it looks like the pan is dry, swirl in some more olive oil.  Add the onion and cook over medium heat until it starts to turn light brown, stirring often to avoid burning.  This step can take up to 10 minutes.  Stir in the garlic and cook for one minute.  Add the tomatoes, season with a pinch or two of salt and pepper, and cook until they are starting to break down, about five minutes.  Add the spinach and cook until it starts to wilt.  Add the chicken to reheat it.

To serve, spoon rice into four bowls and then divide the chicken mishmash between the four bowls.  Serve warm.

​

When I first had to give up gluten in order to save my health, I thought I would have stay away from Asian food forever.  Why?  Because I told myself a story that all Asian food, regardless of country of origin had soy sauce in it, and soy sauce has wheat in it.  In fact, there are a lot of Asian sauces that have wheat in them.  The upside is that I discovered gluten free tamari which is wheat-free soy sauce.  Also, I've learned to read food product labels really carefully.   Still, though, I never go out for Asian food for fear of being cross-contaminated, and we very rarely make it at home.  This past spring, though, I ate at a Vietnamese restaurant on a visit to see my mother in Arizona and was reminded how much I miss the flavors of various Asian cuisines.  

I was inspired to create something simple I could make at home as I am rediscovering how to take the dishes of various Asian countries, especially China and Vietnam, and make them gluten free and safe for me to eat.  With that, I present to you this very simple and delicious meal of grilled chicken with broccoli which you can easily make on a weeknight.  You'll need to do a little advance planning as the chicken needs to be marinated.  Also, if you are vegetarian or vegan, the broccoli is worth making because it's so easy and so flavorful that I eat straight out of the pan when I take it out of the oven.

Vietnamese Inspired Chicken with Broccoli
Serves 4

1.25 to 1.5 pounds of boneless, skinless chicken thighs
1/4 cup reduced sodium tamari (or soy sauce if you don't need to be gluten free)
2 teaspoons honey
1 tablespoon coconut oil, melted
1/2 teaspoon fish sauce, optional (I prefer Red Boat, which is gluten free)
pinch of red pepper flakes
3-4 cloves of garlic, peeled and minced
1/2 teaspoon five spice powder
Grapeseed oil for grilling chicken
~ 1 pound of broccoli, washed and cut into florets (I use the precut bagged broccoli from Trader Joe's)
2 tablespoons extra virgin olive oil
1 teaspoon sea salt
A couple of grinds of fresh black pepper

First, marinate the chicken, which can be done in as little as one hour before grilling to as long as overnight.  Place the chicken thighs in a pie plate or square glass baking dish.  In a bowl, whisk together the tamari, honey, coconut oil, fish sauce, red pepper flakes, garlic, and five spice powder.  Pour the marinade over the chicken, cover, and refrigerate.  If you are marinating the chicken longer than an hour, be sure to turn the chicken over halfway through the marinating time.

Second, get ready to cook the broccoli and the chicken.  For the broccoli, preheat the oven to 400.  In a bowl, toss the broccoli with the olive oil, salt and pepper.  Spread the broccoli on a baking sheet lined with parchment paper or lightly oiled.  Bake for 25-30 minutes.

While the broccoli is baking, you have two choices for cooking the chicken: grilling or roasting.  To roast, place the chicken on a baking sheet, either lined with parchment paper or lightly oiled, and place it in the oven with the broccoli, 15 minutes before the broccoli is finished baking.  This way, the chicken and the broccoli will finish cooking at the same time.

To grill the chicken, light your gas grill on high and then turn it down to low or medium-low.  Take the chicken out of the marinade and brush it with grapeseed oil.  Grill the chicken for five and a half minutes on each side.  Serve with the broccoli.   
​

"What do you do to keep the riced cauliflower from tasting like a slightly solid form of boiled water?"  This is a message from my friend Marci after she read my recipe for Spring Vegetable Mishmash.  I've been swapping out cauliflower rice for regular rice recently as I have evidence that consuming rice too often has led to some recent autoimmune flare-ups.  Cauliflower rice is also popular with people who follow a Whole30 or a Paleo diet or an autoimmune protocol.   I definitely feel better after eating cauliflower rice versus eating traditional rice.  

However, Marci's question brought up a good point and that is cauliflower rice can sometimes taste like just a bunch of wet styrofoam pebbles.  Frankly, food should taste good, especially healthy food.  Through trial and error, I have found that roasting cauliflower rice produces the most flavor.  It's an easy cooking method and takes as much or less time to make as traditional rice.  

Here are the ingredients for it, if you are not starting with a whole head of cauliflower, plus what it looks like spread in the pan:

My current favorite snack is just two ingredients: dates and cashew butter.  That's it.  I discovered it in January when I chose to temporarily eliminate some foods from my diet so that my body could feel better.  Sure I enjoyed the sugar-laden desserts of the holidays and too much wine.  But between the overindulgence of the holidays and recovering from my second miscarriage, which happened in November, by January my body was asking, no it was begging for a break. 

I don't diet.  I don't cleanse or detox.  I do try to eat in a way that helps me thrive while living with an autoimmune disease.  I was diagnosed with Grave's Disease in February 1998.  For twenty years I have managed to live with one disease without developing another.  Research has shown that once you develop one autoimmune disease, you are much more likely to develop another.  One doctor told me I was 600 times more likely than someone who does not have autoimmunity.  

So in January, I eliminated some inflammatory foods, giving my body a chance to heal.  Out went dairy and alcohol and soy and legumes and sugar.   I am a snacker by nature and snacks were a real challenge until I happened upon this flavorful and nutritious combination of dates smeared with cashew butter.  The sweetness of the dates plus the creaminess of the cashew butter is incredibly delicious and incredibly satisfying.

Can I call this a recipe?  It feels more like a method so here is the method for this snack followed by the nutritional awesomeness it provides.

Dates with Cashew Butter
Serves 1

2 Medjool dates or 3 smaller dates such as Bahri or Deglet Noor
Cashew Butter

Remove the pit from the date and spread it flat.  Smear it with cashew butter.  Yum!

If you like dates, check out my recipe for date balls.  

Nutritional awesomeness:  Dates are loaded with anti-oxidants and other good for you vitamins and minerals, are considered low glycemic, and have a reputation for being the Viagra of Saudi Arabia (ahem and bada bing bada boom!).  If you want more information about the health benefits of dates, check out this article, and this one, and also this one.  The fat in cashew butter aids digestion.  You can read about the benefits of cashew butter here.  

​You can learn more about dates in this article.  

It's your turn!  What are some of your favorite two ingredient snacks?

Roasted Snow Peas.  Perhaps you are already roasting your snow peas, but we certainly were not.  Historically, when snow peas were on the menu, Brian would haul out his beloved wok and stir fry them which is a quick cooking method with a not so quick clean-up method. 

So the other night when both of us arrived home tired, one from sailing and the other from working, we wanted a quick dinner.  We had salmon fillets in the freezer and snow peas in the fridge so the menu was easy.  We would do the Maple Soy Salmon recipe from Julia Turshen's wonderfully useful cookbook Small Victories.  Brian would stir fry the snow peas.  Add our usual green salad and two glasses of wine and there's dinner.

Except I didn't want to stir fry the snow peas.  I just wanted to throw everything in the oven.  We always have leftover glaze from the Maple Soy Salmon recipe so I suggested that we toss the snow peas with the leftover glaze and roast them in the oven at the same time as the salmon.  One cooking method.  No standing over a hot stove.  Easy clean up of two sheet pans.  YES!

And it turns out that roasted snow peas are delicious!  And quick!  And easy! And nutritious!

Roasted Snow Peas with Maple Soy Glaze
Serves 4

1 lb. snow peas, cleaned with ends trimmed
1 Tablespoon low-sodium soy sauce or gluten free tamari
1 Tablespoon pure maple syrup (feel free to omit)
1 Tablespoon extra virgin olive oil
1/2 to 1 teaspoon ground ginger, depending on your preference.
Salt and pepper to taste

Preheat oven to 425 F.  

Toss all the ingredients together and spread evenly on a sheet pan (13 x 18 inches).  Roast for 12-14 minutes, rotating the pan 180 degrees halfway through cooking.  Serve hot or cold or room temperature as they are delicious at any temperature.  Sprinkle with salt and pepper to taste.  Pairs especially well with roasted salmon. 

Nutritional awesomeness:  Snow peas have got a lot of goodness.  They are a good source of Vitamin A and Vitamin K.  As Vitamins A and K are fat soluble vitamins, the olive oil in the recipe helps your body absorb them.

Have you heard of pipian sauce?  It is one of the many sauces that Brian and I use to have a flavorful dinner without spending a lot of time and money in the process.  Traditionally, pipian sauce is made of tomatillos, onions, cilantro, sugar (ugh, why?), sesame or pumpkin seeds, and toasted bread.  You can find it in Mexico and Central American countries.  I do love a lot of flavor in my foods, and I do not love a lot of time spent for that flavor.   I imagine that done correctly, this sauce is a lot of work.  Luckily, I found a recipe for it in Rick Bayless' wonderful cookbook, Mexican Everyday, which was pretty straightforward.  Then, we did what we do often, we made it even easier and removed unnecessary ingredients, like sugar.  Rick Bayless recommends serving with with salmon and so do we.  It's great with grilled salmon.  The fat and the sweetness of the fish are cut with the spice and acidity of the sauce.  I also enjoy pipian sauce on eggs, grilled chicken, and I imagine it would be good with grilled pork.  Hey, vegetarian and vegan friends, it makes a nice dipping sauce for roasted cauliflower or green beans.  When thinking about pairing it, the sauce is spicy so it's ideal with something sweet.

How did we make this recipe our own?  Rick calls for blending the primary ingredient, a tomatillo salsa, in a food processor.  We are not doing that.  Why?  Because I am the dishwasher and heck no I will not be washing any unnecessary dishes thank you kindly.  This is just to make the sauce smooth.  I'm fine with it chunky.  We eliminated the sugar because geez louise why do you need sugar in it?  You don't.  He adds ingredients one at a time to the saucepan, such as first reducing the salsa before adding the broth and tahini.  How much time do you have?  That's what I thought:  you don't have time to be adding ingredients one at a time.  Your time is valuable!  Thus, we just pour all three ingredients in the saucepan at once, and let it reduce, thereby freeing us up to make salads, roast veggies, and grill fish or chicken.  

Quick & Easy Green Pipian Sauce
Makes enough sauce for 4-6 meals

2 cups jarred tomatillo salsa (use your favorite since it's the dominant flavor of the sauce)
1 cup low sodium chicken or vegetable broth
3 tablespoons tahini that has been well stirred
​Swirl of olive oil

In a 2-quart saucepan over medium heat, lightly swirl olive oil around the pan one time.  Lift the pan and tilt it to ensure even distribution of the olive oil.  Add the salsa, broth, and tahini.  Whisk together.  It may look like the tahini has separated a bit.  This is normal and it will come together as it reduces.  Bring to a boil.  Reduce heat to medium low.  Stir or whisk occasionally to prevent the sauce from scorching on the bottom of the pan.  Cook the sauce until it has reduced by half to two-thirds, depending on your preferred thickness.  Serve warm with grilled or roasted chicken, fish, and/or vegetables.  

Nutritional awesomeness:  Tomatillo salsa is an excellent source of vitamin C.  Tahini contains iron and calcium.  

I recently taught one of my favorite cooking classes, Meal Planning for Health & Vitality.    I had a terrific group of students who asked lots of good questions.   Many of these students reminded me that sometimes the most challenging part of the meal is being creative with vegetables.   As my mother-in-law likes to say, "I'd be a vegetarian if preparing vegetables were not so much work."  

My goal is to change the misconception that creatively preparing vegetables has to be a lot of work to produce a lot of flavor.  I actively avoid recipes with too many ingredients or that require the use of every pan in the house plus some kitchen tools you don't have and didn't know exist.  I don't do precious when it comes to my food.   I do do good flavor with quick and easy preparations that can easily fit into our busy lifestyles.  

I'd like to introduce you to my new favorite side dish, or, some nights when I am teaching yoga and arrive home late, dinner.  It features zucchini, which I've been told grows profusely.  When we lived in New York's Hudson Valley, friends with gardens were always giving us zucchini so I can vouch for the truth of this.  It's easy to make, has great flavor, and can be eaten on its own or served as a side dish for everything from poached fish to grilled steak.  Yes, it's that versatile!  It's zucchini with white beans and onions.

Zucchini with White Beans and Onions
Serves 4-6

1 pound of zucchini, washed and ends trimmed.  You can also use a combination of zucchini and summer squash.
1 small to medium yellow onion, diced
1 clove of garlic, minced
1 15-ounce can of cannellini beans, drained and rinsed
2 tablespoons extra virgin olive oil
salt 
fresh ground black pepper
Italian parsley, washed and chopped for garnish (optional)

Cut the zucchini in half, lengthwise.  Then cut each half in half again so the whole zucchini is cut into quarters lengthwise.  Line the fourths up together and make a large dice at 1/2-inch to 1-inch intervals.  

Heat a 12-inch saute pan over medium heat.  Add olive oil.  Swirl around the pan and add the onion and garlic.  Saute over medium heat, stirring often, until translucent.  Add the zucchini, and a couple of pinches of salt and pepper.   Cook the mixture over medium heat for 7-10 minutes, until the zucchini is starting to soften, but still firm to the bite.  If the onions start browning too much, turn the heat down to medium low.   Add the white beans, stir to incorporate.  Cook another 2-3 minutes to warm the beans.  Season to taste with salt and pepper.  If you like, garnish with chopped parsley.  Can be served warm or at room temperature.

Nutritional awesomeness:  Zucchini is low in carbohydrates and a good source of Vitamin C and Vitamin A.  Onions are a good source of Vitamin C, Folate, and Potassium.  Cannellini beans are a good source of protein and fiber, help regulate blood sugar levels, and are an excellent source of many vitamins and minerals.  
​

A couple of weeks ago, I had the pleasure of teaching a cooking class about meal planning.   The day of the class I had an epiphany that meal planning is really about self esteem.  Meal planning is about your relationship to time and how you view time is often a reflection of how you value yourself and others.  I know you didn't expect an emotional deep dive around meal planning, and yet there it is.  Meal planning will save you time.  Your time is valuable because you are valuable.  If you devote yourself to it, not only will it save you time, it will also help you improve your health.  

It was a great group of ten women, who asked amazing questions, and who are committed to improving their overall health.  They inspired me!  It became obvious to me that they weren't meal planning because it wasn't clear to them that meal planning could be done with simple, delicious, and healthy recipes.  Often, there are fears that healthy equals tastes bad, requires special ingredients, and must be made on equipment you would only find in a restaurant kitchen.    Also, that recipes will take a lot of time, especially on weekdays when time can be most taxed.

I have good news!  None of this has to be true.  If you know me, then you know that I don't do precious in the kitchen, I will walk away from recipes with more than about six ingredients, and shake my fist at recipes that require me to use every pan in my house.  That's ridiculous.  I'm here to tell you that delicious, healthy, simple food can be yours on a regular basis.

To start, I am presenting you with my husband's enjoyable marinara sauce recipe that costs less than the jarred stuff, has no sugar (the jarred stuff usually does), and is simple to make.  The recipe is written by Brian.

Brian's Marinara Sauce
Serves 4-6
​

• One 28-ounce can crushed San Marzano tomatoes 
• Quite a lot of extra virgin olive oil.  I just drizzle it around until it looks like enough, generally coating the entire top of the tomato sauce in our copper-bottom saucepan.  1/4 to 1/3 cup.
• Minced fresh garlic.  Five or six big cloves, more if the cloves are smaller.  
• Chopped fresh basil.  I used about half the package from Trader Joes.  It probably would have been at least a cup full after being chopped.  Looking at it on the cutting board, it will look like too much, but the basil will wilt like spinach when added to the sauce.  
• Dried red pepper flakes.  I put in a few shakes, maybe 1/8 to 1/4 teaspoon.  
• No salt, no pepper.  

 

1. Pour the can of crushed tomatoes into a saucepan and start heating it on low flame.  Really, you need to use a low flame or the bottom will burn and stick to the pan. 
2. Pour in the olive oil and stir to emulsify.  You might be tempted to use a whisk, but you need to resist that temptation and go for something like a wood spoon.  With a whisk, the crushed tomato bits will get stuck in the whisk wires and then it'll be like stirring with the handle of a baseball bat, not very effective, and you'll have to get those tomato bits out of the whisk somehow, which will most likely result in them not being in the sauce where they belong.  So just use a spoon.  You need to stir slowly, or the oil will slosh out of the saucepan.  It's going to take some time to get it all emulsified.  Be patient.  
3. As the sauce continues to heat, mince your garlic and chop your basil and add it to the sauce as you go.  Order and timing are not too important here.  Also add red pepper flakes to taste.  
4. Once the sauce is at a consistent simmer, put a splatter guard over it and keep stirring occasionally until it has thickened to the consistency you like. You can make it ahead.  Like many sauces and stews, it's better the second day.  

Nutritional awesomeness:  Crushed tomatoes have a low glycemic load and are a good source of Vitamins A and C.  Fresh basil contains Vitamin K, which helps blood clot and builds strong bones.  You can read more about Vitamin K here.  Vitamin K is fat soluble so it's good there's olive oil in the sauce.   Olive oil is a monounsaturated fatty acid that has been shown to help lower bad cholesterol.  It contains polyphenols which are powerful antioxidants.  Studies in Europe have concluded that olive oil consumption helps lower blood pressure. One Greek study with 36,000 participants concluded that there is an inverse relationship between eating olive oil and rates of cancer. 

I've been told by people who garden and know how to garden well, that zucchini can grow profusely.  That it just keeps coming and coming and coming.  That you will always have more than you need.  That a person with too much zucchini will exhaust all available options for dispensing of it from making muffins and soups and roasting it to just giving it away.

The seemingly endless supply of zucchini is indeed a good thing because it leads to creativity and exploration, like this grilled zucchini recipe.  It is inspired by one I found in the Zahav: A World of Israeli Cooking cookbook, which I recently checked out from our terrific local library.  As an aside, a great way to test drive a cookbook is to check it out from the library.  The recipe caught my eye because it was so different from any other preparation of zucchini I've tried.  It had a tahini sauce on it, and I like tahini (you can find my tahini salad dressing here).  It included texture in the form of toasted nuts.  

However, the recipe also had some disadvantages as far as I was concerned.  It involved turning on the oven in the summertime to roast the zucchini.  It involved multiple pieces of equipment, including a food processor, which just seemed like extra time spent washing dishes to me.  Who has time for that?  Plus the nuts it calls for are hazelnuts.  I love hazelnuts.  I do not love toasting them and then skinning them (always a messy endeavor).  

With that, I decided I could use the recipe for inspiration, adapt it to be fast and easy with a minimal amount of equipment and a maximum amount of flavor!

Grilled Zucchini with Tahini Sauce
Serves 4-5

3 - 4 zucchini, thickly sliced lengthwise
Olive Oil
Sea Salt and Pepper
1/4 cup tahini (not tahini sauce)
Juice of 1/2 lemon (if it's a huge lemon, use 1/4 and then add more lemon juice to taste)
1/2 - 1 tablespoon anchovy paste (it's your preference how much you add).
1-2 tablespoons water (may need more)
1/4 cup pine nuts, toasted

Preheat grill to medium.

Once you have sliced the zucchini, brush it with olive oil, and sprinkle with salt and pepper.

In a small bowl, stir together the tahini, the lemon juice, and 1/2 tablespoon anchovy paste.  It will thicken to the point of seizing.  Add one tablespoon of water.  Stir slowly to incorporate, avoiding splashing the water out of the bowl.  If the sauce is still too thick, add another tablespoon of water.  You may even need more water.  You want the sauce to be the consistency of salad dressing.  Taste it.  If it needs more salt and a little more personality, add more anchovy paste.

​Turn the grill heat down to low.  Grill the zucchini for 2-3 minutes per side.  

To serve:  drizzle the sauce on the zucchini and sprinkle with pine nuts.

Serving suggestion:  The original recipe calls for feta and you could certainly sprinkle feta over the zucchini after it's sauced but before you sprinkle the nuts.

Make it Vegan:  Eliminate the anchovy paste and add 1/2 to 1 teaspoon of salt to the sauce, to taste.

Nutritional awesomeness:  Zucchini is a good source of dietary fiber, vitamin C, folate and niacin.  Tahini has no cholesterol, and is a good source of thiamin, magnesium and zinc.  Thiamine is a B vitamin that assists in the healthy functioning of the nervous and cardiovascular systems.  Pine nuts are an excellent source of manganese, which is essential for good bone structure.