Nutritional Value of Za’atar

Za’atar is a popular herb and spice blend in Middle Eastern cuisine, known for its unique and aromatic flavor. The mixture typically contains dried thyme, sesame seeds, sumac, and salt, though the exact composition can vary depending on the region and personal preference. Za’atar can be used in a variety of dishes, but is particularly well-suited to vegetable-based recipes. In this article, we’ll explore the history and origin of Za’atar, its nutritional value, and how to incorporate it into your diet.

Definition of Za’atar

As mentioned above, Za’atar is a mixture of herbs and spices commonly used in Middle Eastern cuisine. The exact recipe can vary, but it typically includes dried thyme, sesame seeds, sumac, and salt. Some variations may also include other ingredients such as oregano, marjoram, or savory. Za’atar can be used as a seasoning for meat, vegetables, and bread, or mixed with olive oil to create a dipping sauce.

History and Origin of Za’atar

The origins of Za’atar are somewhat unclear, but it is believed to have originated in the Levant region of the Middle East, which includes present-day Lebanon, Syria, Jordan, and Israel. The herb and spice blend has been used in the region for thousands of years, and is mentioned in both the Bible and the Quran. It is also referenced in ancient texts such as the Talmud and in the writings of the Greek physician Hippocrates.

Za’atar is an important part of indigenous cultures in the Middle East, where it has both culinary and medicinal uses. In addition to its culinary applications, Za’atar has traditionally been used to treat a variety of ailments, including digestive issues, respiratory problems, and even as an aphrodisiac.

Season of the Year and Importance of Za’atar in Indigenous Cultures

Za’atar is typically harvested in the summer months, when the plants are at their peak. The herb is traditionally collected by hand, with the leaves and stems dried in the sun before being ground into a powder or mixed with other ingredients to create the Za’atar blend.

Za’atar has long been an important part of indigenous cultures in the Middle East, where it is used not only for its flavor but also for its medicinal properties. In addition to its digestive and respiratory benefits, Za’atar is believed to have antibacterial and anti-inflammatory properties, making it a valuable addition to any diet.

Nutritional Value of Za’atar

Za’atar is not only delicious but also incredibly nutritious. The exact nutritional content can vary depending on the specific blend and ingredients used, but in general, Za’atar is a good source of vitamins, minerals, and antioxidants.

One hundred grams of Za’atar typically contains:

• Calories: 337
• Protein: 17.6 g
• Fat: 25.3 g
• Carbohydrates: 47.9 g
• Fiber: 24.4 g
• Vitamin A: 593 IU
• Vitamin C: 9.9 mg
• Calcium: 1139 mg
• Iron: 70.6 mg
• Potassium: 814 mg

Za’atar is particularly high in iron, calcium, and antioxidants, making it a great addition to any diet. It is also low in calories and carbohydrates, making it a great seasoning for those who are watching their weight or following a low-carb diet.

Your Health and Za’atar

In addition to its nutritional benefits, Za’atar has a number of potential health benefits as well. The specific benefits can vary depending on the blend and ingredients used, but in general, Za’atar is believed to have antibacterial, anti-inflammatory, and antioxidant properties, which can help support overall health and well-being. Here are 15 benefits of Za’atar and an explanation of each:

1. Anti-inflammatory properties: Za’atar contains anti-inflammatory compounds that can help reduce inflammation in the body and prevent chronic diseases.
2. Boosts immunity: Za’atar is a good source of antioxidants and other nutrients that can help boost the immune system and protect the body from infections and illnesses.
3. Improves digestion: Za’atar contains herbs like thyme and oregano, which can help improve digestion by promoting bowel movements and reducing constipation.
4. Anti-cancer properties: Some studies suggest that Za’atar may have anti-cancer properties, thanks to its antioxidant and anti-inflammatory compounds.
5. Reduces cholesterol levels: Za’atar contains compounds that can help reduce cholesterol levels in the blood, which can help improve heart health.
6. Promotes respiratory health: The herbs in Za’atar can help promote respiratory health by reducing inflammation and improving lung function.
7. Rich in vitamins and minerals: Za’atar is a good source of vitamins and minerals, including vitamin C, iron, and calcium.
8. Lowers blood sugar: Za’atar may help lower blood sugar levels in people with diabetes, thanks to its anti-inflammatory compounds.
9. Enhances flavor: Za’atar is a delicious spice blend that can be used to enhance the flavor of many dishes, from roasted vegetables to grilled meats.
10. Improves skin health: The antioxidants in Za’atar can help protect the skin from damage and improve its overall health.
11. Anti-bacterial properties: Za’atar contains compounds that have anti-bacterial properties, which can help prevent infections and illnesses.
12. Helps with weight loss: Za’atar is low in calories and high in fiber, making it a good food for weight loss.
13. Reduces stress and anxiety: The aroma of Za’atar can have a calming effect on the mind and help reduce stress and anxiety.
14. Promotes bone health: Za’atar is a good source of calcium, which is important for bone health and can help prevent osteoporosis.

Who should not eat Za’atar

While za’atar is generally safe for most people to consume, there are a few groups of people who should exercise caution or avoid it:

1. People with allergies: Za’atar contains several herbs and spices that some people may be allergic to, such as sesame seeds, thyme, and oregano. People with allergies to these ingredients should avoid za’atar.
2. Pregnant women: Some herbs and spices in za’atar, such as thyme and oregano, may stimulate the uterus and potentially lead to miscarriage. Pregnant women should avoid consuming large amounts of za’atar.
3. People on medication: Some herbs and spices in za’atar, such as thyme and oregano, may interact with certain medications. For example, they may increase the effects of blood-thinning medications or lower blood pressure, so people taking these medications should consult their healthcare provider before consuming za’atar.
4. People with gastrointestinal problems: Some herbs and spices in za’atar, such as sumac, may irritate the stomach and worsen symptoms in people with gastrointestinal problems such as acid reflux or ulcers.

Overall, za’atar is a healthy and flavorful spice blend that can be enjoyed by most people. However, those with allergies, pregnant women, people on medication, or people with gastrointestinal problems should exercise caution or avoid it altogether. As always, it’s important to consult a healthcare provider if you have any concerns about your diet or health.

How to Incorporate Za’atar into Your Diet

There are many ways to incorporate Za’atar into your diet, and the blend can be used to season a wide variety of dishes. Here are a few ideas to get you started:

1. Roasted Vegetables: Toss your favorite vegetables with olive oil and Za’atar, then roast in the oven until tender and crispy.
2. Hummus: Mix Za’atar with tahini and chickpeas to create a flavorful hummus dip.
3. Grilled Meat: Rub Za’atar onto chicken, beef, or lamb before grilling for a delicious, aromatic flavor.
4. Flatbread: Mix Za’atar with olive oil and brush onto flatbread before baking for a flavorful, herbaceous crust.
5. Salad Dressing: Mix Za’atar with olive oil, lemon juice, and honey to create a tangy, flavorful salad dressing.

Recipes using Za’atar

Here are a few recipes that use Za’atar:

Za’atar Roasted Vegetables:

Ingredients:

• 1 lb. mixed vegetables (such as zucchini, eggplant, and bell peppers), cut into bite-sized pieces
• 2 tbsp. olive oil
• 2 tbsp. Za’atar
• Salt and pepper, to taste

Instructions:

1. Preheat oven to 425°F.
2. Toss the vegetables with the olive oil, Za’atar, salt, and pepper.
3. Spread the vegetables out in a single layer on a baking sheet.
4. Roast in the oven for 20-25 minutes, or until tender and crispy.

Za’atar Hummus:

Ingredients:

• 1 can chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tbsp. lemon juice
• 1 clove garlic, minced
• 2 tbsp. olive oil
• 2 tbsp. Za’atar
• Salt and pepper, to taste

Instructions:

1. Combine the chickpeas, tahini, lemon juice, and garlic in a food processor.

2. Pulse until smooth, adding water as needed to achieve desired consistency.
3. Season with salt and pepper to taste.
4. In a small bowl, mix together the olive oil and Za’atar.
5. Spoon the hummus into a serving dish and drizzle with the Za’atar oil.

How to Prepare Za’atar

Za’atar can be purchased pre-mixed or made at home by combining dried thyme, sesame seeds, sumac, salt, and any additional herbs or spices of your choice. To make your own Za’atar blend, combine the following ingredients:

• 1/4 cup dried thyme
• 2 tbsp. sesame seeds
• 2 tbsp. sumac
• 1 tsp. salt

Mix the ingredients together in a small bowl and store in an airtight container.

Tips for Choosing and Proper Storage of Za’atar

When choosing Za’atar, it’s important to look for high-quality ingredients. Look for blends that use high-quality, organic herbs and spices, and avoid blends that contain artificial additives or preservatives.

Za’atar should be stored in an airtight container in a cool, dark place, away from heat and moisture. This will help to preserve the flavor and freshness of the blend.

In conclusion

Za’atar is a delicious and versatile herb and spice blend that has a long history and rich cultural significance. It is a staple in many Middle Eastern and Mediterranean cuisines and can be used to add flavor and nutrition to a wide variety of dishes.

Za’atar is packed with antioxidants, vitamins, and minerals, and may have benefits for digestive health, immune function, and inflammation. It is a great addition to a healthy, balanced diet and can be used to add flavor to everything from roasted vegetables to grilled meats and hummus.

Whether you choose to purchase pre-made Za’atar or make your own blend at home, be sure to look for high-quality ingredients and store the blend in an airtight container in a cool, dark place. With a little creativity and experimentation, you can easily incorporate Za’atar into your favorite dishes and enjoy the delicious flavor and health benefits of this ancient herb and spice blend.