CHEATS HEALTHY MITE SPREAD | quick, easy & delicious

Once you have tasted this easy and nutritionally dense version of that Aussie favourite, you will be hooked! It’s high in plant-based sources of calcium, magnesium and B12 without the preservatives and colours and made with only four ingredients. It really isn't hard to love something that you can make in less than five minutes and that delivers on quality and taste. One of my absolute favourite ways to enjoy this spread is on the lazy bones loaf or a good quality local sourdough with avocado and purple sauerkraut. A bit of dukkah sprinkled on top never goes astray either! 

In my original versions of this recipe in both Natural Harry and HOME by Natural Harry I use whole black sesame seeds which are ground into a paste in the blender or food processor, alongside all of the other ingredients. Depending and what you can get your hands on, I've created a cheats version using black sesame tahini. Tahini is a paste made from sesame seeds and black sesame tahini is available at some health and wholefood stores. If you are making the original version, simply swap the tahini for 1 1/2 cups black sesame, blend for longer on high speed, pausing every 30 seconds to push the sides down. I definitely recommend using a high speed blender or food processor for this.

This version creates an almost a marmite flavour with the yummy addition of sesame seeds. If you are after something even closer to vegemite, I suggest replacing the coconut aminos with more tamari for a greater savoury (salty) umami flavour. 
 
x Harry 



Makes: 250 ml (81/2 fl oz/1 cup) 
Prep time: 5 minutes
Equipment: High-speed blender or food processor + glass jar 


250 ml (1 cup) black sesame tahini
60 ml (2 fl oz / 1/4 cup) organic tamari 
1/2 cup coconut aminos
3 tablespoons nutritional yeast

Blend until the mixture becomes a smooth paste. Spoon it into a sterilised airtight jar and store in the refrigerator. It will keep for up to two months. 

Serving suggestion: Toasted sourdough, healthy mite, sliced avo, purple sauerkraut, dukkah and a dash of coconut aminos *chefs kiss*