Vege-Mighty Savoury Spread is my take on a homemade healthy Vegemite. Vegemite is of course, the stuff that Aussie legends are made of. Or something like that 😉 Nothing beats a smear of this umami salty spread, but for people that can't or choose not to eat gluten, making this alternative takes all of 2 minutes. Black tahini is available from many health food stores, fruit markets and online. The bonus is that this recipe is microbiome-friendly.
I've been wanting to make this for quite a while and it's so simple that I didn't get around to it until now (yes, that is weird logic I know).
There are other similar recipes around for this savoury spread that use nutritional yeast, but I personally prefer to not consume synthetic folic acid so this recipe is made without it.
So, enter miso paste for that umami punch, along with tamari and black tahini for the ultra dark colour we all know and love with Vegemite.
This spread is perfect on crackers or bread and if you eat it with avocado on toast, then you've reached peak hipster. I'm loving the Mary's Gone Crackers brand of crackers lately. They're available at Coles here in Australia or on iHerb internationally.
Now, for some nutritional info:
Black sesame seeds - a great combination of essential fats, magnesium, calcium, copper and other trace minerals. They also contain unique lignans called sesamin and sesamolin - in the context of a healthy diet, lignans are believed to exert a general protective benefit when it comes to health. Several research studies have indicated antioxidant activity due to the black pigment.
Miso - an excellent source of trace nutrients like manganese (needed for the body's own antioxidant system) and choline for liver and brain health. It also contains beneficial probiotic bacteria on account of the fermentation process it goes through.
Vege-Mighty Savoury Spread
- ¼ cup black tahini black sesame paste
- ¼ cup gluten free miso paste
- 2-3 tablespoons tamari sauce or gluten free soy sauce
- 2 generous pinches of salt
- Stir the tahini in its jar thoroughly before using - the oil has usually separated during storage.
- Mix the ingredients thoroughly
- Devour on your choice of Vege-Mighty delivery vehicle, eg. bread or crackers
- Store in the fridge for up to two weeks.