Dante Carrillo
Sesame seeds are highly nutritious and can be a great addition to your daily diet. They are rich in essential nutrients like calcium, magnesium, antioxidants, zinc, protein, and dietary fiber. They also contain healthy oils and minerals, which makes them both delicious and nutritious. Sesame seeds can be consumed in a variety of ways, such as by adding them to salads, stir-fries, baked goods, or even blending them into smoothies. They can also be used to make sesame milk, tahini, or sesame oil, which can be incorporated into various dishes. The recommended amount of sesame seeds to consume daily is about 1-2 tablespoons, but this may vary depending on individual dietary needs and health goals.
| Characteristics | Values |
|---|---|
| Health benefits | Promotes bone health, supports cardiovascular function, enhances immune response, lowers blood pressure, reduces the risk of cancer and chronic diseases, and improves skin health |
| Nutritional content | Healthy fats, protein, calcium, antioxidants, dietary fiber, magnesium, zinc |
| Recommended daily intake | 1-2 tablespoons |
| Storage | Store raw sesame seeds in an airtight container at room temperature for up to 6 months or in the fridge for up to a year |
| Store toasted sesame seeds in an airtight container at room temperature for up to 3 months or in the fridge for up to 6 months | |
| Culinary uses | Salads, stir-fries, baked goods, smoothies, dressings, sauces, dips, desserts, milk, breading for meat |
| Preparation | Toasting, roasting, blending, soaking |
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What You'll Learn
Sprinkle on salads, veggies, and beans
Sesame seeds are highly nutritious and can be seamlessly incorporated into your diet in a multitude of ways. They are packed with healthy oils, fibre, and essential nutrients such as B vitamins, calcium, iron, magnesium, phosphorus, and zinc. The recommended amount to consume daily is 1-2 tablespoons, but this may vary depending on your dietary needs and health goals, so consulting a nutritionist is advisable.
Now, let's delve into the various ways you can sprinkle sesame seeds on salads, veggies, and beans to enhance both the flavour and nutritional profile of your meals:
Salads
Sesame seeds can be sprinkled on a variety of salads, adding a delightful crunch and a boost of nutrients. For a simple approach, you can sprinkle roasted or raw sesame seeds over any type of salad, such as a green bean salad with an Asian-inspired dressing. Alternatively, you can create your own sesame-based dressing to complement the seeds. If you're feeling adventurous, try making gomasio, a mixture of toasted sesame seeds, salt, and water, which can be ground in a mortar and pestle to release fragrant oils and add texture to your salad.
Veggies
Sesame seeds are a versatile addition to a variety of vegetables. You can sprinkle them on roasted veggies, stir-fry them with your vegetables, or even add them to soups. They pair particularly well with green beans, enhancing their flavour and nutritional value. Simply trim the beans, blanch or microwave them, and then mix them with the sesame seeds and a dressing of your choice.
Beans
Sesame seeds and beans are a match made in culinary heaven. As mentioned earlier, they pair exceptionally well with green beans in a salad or as a simple side dish. You can also experiment with other types of beans, sprinkling sesame seeds on top to add texture and flavour. For a heartier option, consider adding sesame seeds to your homemade bread or dough, giving it a savoury twist and packing it with extra nutrients.
Remember, sesame seeds are a versatile ingredient that can be sprinkled, toasted, or ground to enhance the flavour and nutritional profile of your meals. Enjoy experimenting with them in your kitchen!
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Add to smoothies, milk, and dressings
Sesame seeds can be incorporated into smoothies, milk, and dressings in a variety of ways.
Smoothies
To add sesame seeds to your smoothies, consider toasting them first. This can be done by adding the seeds to a dry pan on low heat and stirring continuously for 2-3 minutes, or until a toasty aroma is detected. Once cooled, the seeds can be added directly to the blender, or ground first using a mortar and pestle or a spice/coffee grinder. However, grinding may be unnecessary if you're using a high-powered blender.
For a black sesame and banana smoothie, blend the toasted seeds with a plant milk of your choice, banana, vanilla bean, cacao powder, and a medjool date for sweetness. Adjust the amount of plant milk to achieve your desired consistency. For a thicker, spoonable texture, reduce the amount of liquid used. To enhance the smoothie's appearance and flavor, top with toasted coconut flakes and additional sesame seeds.
Milk
Sesame seed milk is another way to incorporate sesame seeds into your diet. To make this milk, blend 1/2 cup of toasted seeds with 2 cups of pure, filtered water or coconut water in a high-powered blender for 1-2 minutes. The resulting milk will be a gorgeous golden color. Strain the milk through a nut milk bag or a large piece of cheesecloth, and store it in an airtight bottle or jar in the fridge.
For a sweeter variation, add a teeny drop of maple syrup or blend in a pitted date after straining the milk. Alternatively, turn it into chocolate milk by adding cacao and dates. Sesame seed milk can be enjoyed on its own or poured over cereals like buckwheat, amaranth, or whole oats.
Dressings
Sesame seeds are commonly used in Japanese salad dressings, known as "goma" dressings. To make a simple sesame dressing, start by toasting 3 tablespoons of white sesame seeds in a pan over low heat until they begin to pop. Grind the toasted seeds into a fine powder, then mix in 2-3 tablespoons of rice vinegar, 1 tablespoon of soy sauce, 2 teaspoons of brown sugar, and 1 teaspoon of sesame oil. This dressing will keep in an airtight container in the refrigerator for up to three weeks.
For a creamier texture, add Japanese mayonnaise or another high-quality mayo. Alternatively, blend the mixture for 15-30 seconds until emulsified. You can adjust the sweetness and tanginess to your taste by adding more sugar or vinegar. This dressing pairs well with thinly sliced beef, pork, fresh tuna, or salmon garnished with chopped cucumber, as well as steamed vegetables tossed with cold noodles.
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Bake into bread and other baked goods
Sesame seeds are a versatile ingredient that can be incorporated into a variety of baked goods. They add a subtle crunch and a slight nutty flavour to your bakes. Here are some ways to include them in your baking:
Bread
Sesame seeds can be added to bread dough to enhance the texture, flavour, and nutritional content. Simply mix the seeds into your dough before baking. You can also experiment with different varieties of sesame seeds, such as hulled, natural, or black sesame seeds, to find your preferred taste and appearance.
Burger Buns and Bagels
Sesame seeds are commonly associated with baked goods like burger buns and bagels. To achieve that classic look and flavour, brush the shaped dough with a small amount of water before baking and sprinkle the seeds on top. This will give your buns and bagels a subtle nutty flavour and a visually appealing finish.
Crackers and Breadcrumbs
Instead of using plain breadcrumbs, try using sesame seeds as a coating for chicken or fish. Simply cover your protein with sesame seeds and dry-fry or bake it. Additionally, you can incorporate sesame seeds into cracker recipes, adding flavour and nutrients to your snack.
Cookies, Candies, and Pastries
Sesame seeds can be a featured ingredient in various sweet treats, including cookies, candies, and pastries. They add a unique flavour and texture to your bakes. Experiment with different combinations of ingredients to create delicious and nutritious desserts.
Remember, sesame seeds are a great source of healthy fats, protein, calcium, antioxidants, and dietary fibre. They are an easy way to boost the nutritional profile of your baked goods while adding a delightful crunch and nutty aroma. Enjoy experimenting with this versatile ingredient!
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Make your own tahini
Tahini is a paste made from ground sesame seeds. It is a staple in Middle Eastern and Mediterranean cuisines, often used as a key ingredient in dishes like hummus, baba ganoush, and halva. It has a rich, nutty flavour and creamy texture, making it versatile for both savoury and sweet recipes.
To make your own tahini, you will need sesame seeds, oil, and salt. Hulled sesame seeds are recommended, as they produce a less bitter tahini and yield a creamier texture, but unhulled sesame seeds can also be used. For the oil, a mild-flavoured oil is best, as the flavour will shine through. Good options include extra-virgin olive oil, avocado oil, grapeseed oil, sunflower oil, or untoasted sesame oil.
- Toast the sesame seeds: Place the sesame seeds in a dry skillet or saucepan over medium-low heat. Constantly stir the seeds until they turn a light golden colour and become fragrant. This should take around 3-5 minutes. Be careful not to burn the seeds, as this will make your tahini bitter. You can also toast the sesame seeds in the oven. Preheat the oven to 350°F (175°C) and spread the sesame seeds on a baking sheet. Bake for 5-8 minutes, stirring occasionally, until the seeds are lightly toasted.
- Blend the seeds: Once the seeds have cooled to room temperature, add them to a high-powered blender or food processor. Blend on high for one minute, using a tamper if necessary to push the seeds into the blades, creating a coarse powder.
- Add oil: With the blender or food processor running, slowly stream in the oil and continue blending until a smooth, creamy paste forms. You may need to pause and scrape down the sides of the blender or food processor to help the process along. The amount of oil added will depend on your desired consistency. For a runnier tahini, add more oil.
- Season and serve: Add a pinch of salt to taste, if desired. Transfer the tahini to a clean jar with an airtight lid and store it in the refrigerator. Homemade tahini will stay fresh for up to a month and can also be frozen for later use.
Feel free to experiment with different flavours by adding ingredients like cinnamon, cardamom, cocoa powder, honey, or maple syrup to your tahini. Enjoy your homemade tahini as a spread, in dressings and dips, or as an ingredient in baked goods and marinades!
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Toast on a stovetop or in the oven
Toasting sesame seeds is a great way to amplify their flavour and make them a crunchy, nutritious addition to your diet. Sesame seeds can be toasted in the oven or on a stovetop. Here's how:
Toasting Sesame Seeds in the Oven
Toasting sesame seeds in the oven is ideal if you're handling a large batch. It allows the seeds to cook more evenly. Here's what you need to do:
- Preheat your oven to 350°F.
- Spread the sesame seeds in a single layer on a baking sheet.
- Place the baking sheet in the oven and toast the seeds until they are golden brown and fragrant. This should take around 8-10 minutes, but keep a close eye on them as they burn quickly. Stir them halfway through to ensure even browning.
- Remove the seeds from the oven and immediately transfer them to a plate to cool completely.
- Store the cooled sesame seeds in an airtight container. They will keep in a pantry for up to 6 months or in the freezer for up to a year.
Toasting Sesame Seeds on a Stovetop
Toasting sesame seeds on a stovetop is faster and easier to control than using an oven. Here's how to do it:
- Heat a dry skillet or frying pan over medium heat. You don't need to add oil since sesame seeds are rich in healthy fats.
- Pour the sesame seeds into the hot skillet and stir them occasionally with a wooden spoon.
- Toast the seeds until they are golden brown and fragrant, which should take about 3-5 minutes.
- Once they are toasted, immediately transfer the seeds to a plate to cool.
- Store the cooled sesame seeds in an airtight container. They will keep in a cool, dark place in the pantry for up to 3 months or in the freezer for longer-term storage.
Toasted sesame seeds can be added to a variety of dishes, such as stir-fries, salads, meat, fish, and even baked goods. They add a nutty flavour, a richer taste, and a pleasant crunch to your meals.
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Frequently asked questions
Sesame seeds are highly nutritious and packed with healthy oils and minerals, including healthy fats, protein, calcium, antioxidants and dietary fibre. They also have anti-inflammatory properties and can help to keep diseases at bay, such as heart problems and cancer.
A recommended amount is about 1-2 tablespoons per day. However, this depends on your dietary needs and health goals, so it is best to consult a nutritionist.
Sesame seeds can be added to a variety of dishes, including salads, stir-fries, baked goods, smoothies and dressings. They can also be blended into sesame milk or used to make tahini, a Middle Eastern paste or spread.
To toast sesame seeds on the stovetop, place a skillet on medium heat and add the seeds. Cook, stirring often, until they release a toasted smell and turn golden brown. You can also toast sesame seeds in the oven. Preheat the oven to 350 degrees Fahrenheit and spread the seeds on a baking sheet in a single layer. Place them in the oven, stirring every 2 minutes, for 8-10 minutes or until golden brown.
