My healthy savoury spread (Vegemite & Marmite alternative) does not contain gluten, refined salt, additives, colours, or refined sugar. My base ingredient is black tahini paste (ground black sesame seeds), you will be receiving some great health benefits. Tahini is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron. It's an excellent source of calcium and zinc and also high in vitamin E and B vitamins. I've used a Medjool date, ground cinnamon and a little smoked paprika to add flavour and a little sweetness. I have a lot more information in this blog about why I made a Vegemite alternative, click link here.
* Please click on the green icon next to the ingredients listed below for extra details and helpful information.
Add all the ingredients to a food processor, Thermomix or blender. Process for approximately 10 seconds. Scrape down the sides of the bowl and continue blending for a further 8 – 10 seconds until the paste is smooth with no bits of the date present. (I find a food processor or Thermomix work best, as you can remove the blades for cleaning).
Spoon the mixture into a sterilized glass jar or container.
Serve the spread on paleo toast and I like to top it with smashed avocado.
I store mine in the fridge but it’s also suitable to keep out of the fridge in a cool place. The spread will keep for several months in the fridge but remember to use a clean knife each time (this will prevent contamination from other foods).
Black tahini paste is just black sesame seeds ground down to a smooth paste. My favourite brand is Mayver's. Tahini is rich in minerals such as phosphorus, lecithin, magnesium, potassium and iron. It's an excellent source of calcium and zinc and also high in vitamin E and B vitamins. You can also make your own by lightly roasting black sesame seeds and blending in a blender or food processor until you reach a smooth paste .
An excellent soy free alternative to soy sauce and tamari. It comes from the sap of the coconut tree and has a sweeter flavour than soy sauce and is not as salty. Coconut aminos can be purchased from health food stores or online. This is one of my favourite ingredients.
Also know as Savoury Yeast Flakes. It’s a fermented and deactivated yeast, which means it isn’t going to grow (and has nothing to do with brewer’s yeast or bakers’ yeast). It has a creamy cheesy flavour and I’ve used it in a few recipes to create a cheese flavour. Vegans use it as a condiment and a cheese substitute, and to also add additional protein and vitamins to their diet (it’s a complete protein). Nutritional yeast flakes are free from sugar, dairy, grains and gluten. Do not confuse it with yeast extract (MSG). Purchase from health food stores or in the health food aisle of supermarkets.
Coconut oil is one of the most nutritious fats to cook and bake with. Use organic extra-virgin coconut oil which is unrefined and unbleached from non GMO coconuts. Coconut oil has a high smoking point and it is slow to oxidize due to its high saturated fat content, thus, resistant to going rancid. Some studies suggest coconut oil helps with digestion, including irritable bowel, tummy bugs, candida and parasites due to this oil containing short term medium-chain saturated fatty acids (MCFAs), which is a healthy form of saturated fat.
Apple Cider Vinegar is used extensively throughout my recipes due to its health benefits. When purchasing, look for raw unfiltered apple cider vinegar ‘with the mother’ it has a cloudy appearance. Avoid malt vinegars as they are made from barley and contain gluten.
I use Medjool dates in my recipes, I like the flavour and softness of these dates. A bonus, there are no preservatives used with these dates. They blend easy when adding to recipes and give a slight caramel flavour.
Medjool dates are an excellent source of dietary fiber, rich in potassium, copper, manganese, magnesium and vitamin B6.
I am sure you will notice as you read my recipes that cinnamon appears quite frequently. It lends itself to savoury and sweet dishes. I have used ground cinnamon in my recipes if not stated otherwise. The best cinnamon to use is Ceylon (Verum). It has huge health benefits in regulating blood sugar levels. Cinnamon has antifungal properties and candida (yeast overgrowth) cannot live in a cinnamon environment. Added to food it inhibits bacterial growth, making it a natural food preservative and these are just a few of the benefits.
Paprika is a relative of the chili pepper. Smoked paprika is used to add a sweet mildly spicy flavour to dishes and it adds a warm natural colour. Use organic smoked paprika, my favourite brands are Simply Organic or Frontier (I purchase online at iherb).
Organic unbleached, unrefined organic Celtic sea salt or pink Himalayan salt is my salt of choice as these contain healthy minerals and trace elements that our body needs. Regular table salt has been bleached, refined and processed leaving minimal health benefits. If you choose to use regular table salt in my recipes you will need to reduce the quantity or the end result will be to salty.