Sesame seeds are tiny, but this is one of the healthiest foods you can find. They have a delicious nutty taste and are used in a great variety of dishes all over the world. People discovered numerous health benefits of sesame seeds centuries ago. Either the seeds or oil made of them are mentioned in ancient Assyrian and Hindu legends. There are even some ancient Egyptian tomb paintings that feature bakers adding these seeds to bread dough.
During the ancient times, sesame seeds were believed to have some miraculous properties that made a person healthier and increased longevity. Many of those purported health benefits of old have been researched and proven valid by the scientists of today.
The number of health benefits provided by sesame seeds is huge. The most important of them are:
High content of magnesium and other important nutrients allows sesame to prevent diabetes and improve plasma glucose in those who suffer from this disease.
Normalizing blood pressure.
Magnesium is one of the key elements that lower blood pressure.
Lowering the level of cholesterol.
Sesame seeds contain phytosterols, a healthy plant-derived type of cholesterol that reduces the level of harmful cholesterol in your body and help protect your arteries and strengthen your cardiovascular system. The content of phytosterols in these seeds is the highest among all similar foods.
These seeds are a very rich source of healthy fiber that safely cleanses your intestines.
Improves the condition of skin and hair.
Due to high zinc and calcium content, the seeds promote skin health as well as strengthen hair and nails.
Relief for rheumatoid arthritis pain.
High content of copper allows the seeds to reduce swelling and pain caused by rheumatoid arthritis. This particular nutrient also helps lysyl oxidase (an enzyme which is essential for linking elastin and collagen) to stay active, thereby reducing the risk of developing arthritis and other conditions that affect joints.
Sesame seeds contain a great deal of highly absorbent calcium and zinc. These elements are essential for bone health and reduce the risk of developing osteoporosis in elderly people.
Numerous nutrients contained in sesame seeds support various systems of your body and decrease the risk of developing some cancers, especially bone and lung cancer.
Sesamin, a unique nutrient contained by sesame seeds, protects your liver from harmful effects of oxidation.
Sprinkle the seeds on biscuits, add them to dough when baking bread or buns, add some to salads or mix with almonds and peanuts to make sugary Indian sweets.
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
INGREDIENTS: Sesame seeds
WARNING: This product contains chemicals known to the State of California to cause cancer and birth defects or other reproductive harm.
Storage Time: up to 2 years
Country of Origin: India
Packaged in a facility that also processes Tree Nuts and Wheat
Store sesame seeds in an airtight container in some dark and cool place (refrigerator will be a good choice). Seeds can stay fresh for months.
Protein – 32%
Dietary fiber – 31%
Vitamins A, C, E, riboflavin, and niacin
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Easy Vegan Falafel
1 15-ounce (425 g) can chickpeas, rinsed, drained and patted dry
1/3 cup (15 g) chopped fresh parsley (or sub cilantro)
4 cloves garlic, minced
2 shallots, minced (~ 3/4 cup, 65 g | or sub white onion)
2 Tbsp (17 g) raw sesame seeds (or sub finely chopped nuts, such as pecans)
1 1/2 tsp cumin, plus more to taste
1/4 tsp each sea salt and black pepper, plus more to taste
OPTIONAL: Healthy pinch each cardamom and coriander
3-4 Tbsp (24-31 g) all purpose flour (or sub oat flour or gluten free blend with varied results)
3-4 Tbsp (45 – 60 ml) grape seed oil for cooking (or sub any neutral oil with a high smoke point)
Add chickpeas, parsley, shallot, garlic, sesame seeds, cumin, salt, pepper (and coriander and cardamom if using) to a food processor or blender and mix/pulse to combine, scraping down sides as needed until thoroughly combined. You’re looking for a crumbly dough, not a paste (see photo).
Add flour 1 Tbsp at a time and pulse/mix to combine until no longer wet and you can mold the dough into a ball without it sticking to your hands – I used 4 Tbsp.
Taste and adjust seasonings as needed. I added a bit more salt, pepper, and a dash of cardamom and coriander. You want the flavor to be pretty bold, so don’t be shy.
Transfer to a mixing bowl, cover and refrigerate for 1-2 hours to firm up. If you’re in a hurry you can skip this step but they will be a little more fragile when cooking.
Once chilled, scoop out rounded Tablespoon amounts (~30 g in weight ) and gently form into 11-12 small discs.
OPTIONAL: Sprinkle on panko bread crumbs and gently press to adhere – flip and repeat. This will produce a crispier crust but is optional.
Heat a large skillet over medium heat and add enough oil to generously coat the pan – about 2 Tbsp. Swirl to coat.
Once the oil is hot, add only as many falafel as will fit very comfortably in the pan at a time – about 5.
Cook for a total of 4-5 minutes, flipping when the underside is deep golden brown. Repeat until all falafel are browned – the deeper golden brown they are, the crispier they’ll be. They will also firm up more once slightly cooled.
Serve warm with garlic-dill sauce or hummus, inside a pita with desired toppings or atop a bed of greens.
Best when fresh, though leftovers will keep in the refrigerator covered for several days. Freeze after that to keep fresh for up to 1 month.
SESAME CASHEW CRUST
2 cups raw cashews
2 tablespoons coconut oil
2 tablespoons sesame seeds
Pulse cashews and sesame seeds in food processor; add coconut oil and blend until dough forms. Line 9X9 square baking dish with parchment, spread crust in even layer.
6 oz (1 bag) dried apricots
1/3 block tempeh
1 tablespoon agave
Pulse apricots and tempeh, add agave. Spread filling in even layer atop crust.
Refrigerate 1 hour before cutting in squares. Makes 9-16 squares, depending on serving size.
Recipe source: www.spabettie.com
Cranberry Almond Spinach Salad
16oz baby spinach
1 cup almonds , toasted
1 cup dried cranberries Sesame Seed Dressing:
1/4 cup white wine vinegar
2 Tbsp apple cider vinegar
3 Tbsp white sugar
1/2 cup olive oil
3 Tbsp honey
1 Tbsp finely minced shallot
2 Tbsp sesame seeds , toasted
1 Tbsp poppy seeds (optional)
For the dressing:
In a bowl or jar whisk together white wine vinegar, apple cider vinegar and sugar until the sugar has dissolved. Stir in olive oil, honey, shallot, sesame seeds (your sesame seeds should look more golden than mine – I didn’t toast mine long enough) and optional poppy seeds until mixture is well blended. For the salad:
Add spinach, almonds and cranberries to a salad bowl. Drizzle dressing over salad and toss. Serve immediately after adding dressing.
Recipe source: adapted from Allrecipes
Buckwheat Noodles With Broccoli And Soy Sauce, Ginger And Chilli Dressing
250 g buckwheat soba noodles
300 g purple sprouting or regular broccoli, roughly chopped
2 tbsp toasted sesame seeds
For the dressing:
5 tbsp soy sauce
1 red chilli, de-seeded and chopped
3 garlic cloves, finely chopped
1 tbsp finely chopped fresh root ginger
juice of lime
Cook the noodles in a pan of boiling water for 5 minutes or until al dente. Soba noodles cook very quickly so check them regularly. Drain the noodles, rinse under cold water and leave in the colander until ready to dress.
Blanch the broccoli in a separate pan of salted boiling water until al dente, about 1 minute. Drain and immediately immerse in iced water. Drain again and dry on kitchen paper.
Meanwhile, make the soy, ginger and chilli dressing. Put all the ingredients in a small bowl and mix together. Alternatively, you can blend them in a food processor. Set aside.
Place the noodles and broccoli in a large bowl. Pour the dressing over and mix well. Sprinkle the sesame seeds on top and serve.
Broccoli and Mushroom Stir-Fry
2 cups broccoli, cut into small florets
1 red onion, chopped small
3 cloves garlic, minced
2 cups mushrooms, sliced
1 teaspoons smoked paprika (optional)
3 teaspoons fresh ginger, grated
1/2 cup carrot, shredded
1/4 cup cashews
1/3 cup olive oil
2 tablespoons low-sodium soy sauce
1 tablespoon sesame seeds
In a large skillet on high heat, add the olive oil, broccoli, onion, garlic, mushrooms, smoked paprika and ginger. Cook, stirring often until broccoli is soft and onions are translucent.
Stir in the carrot, cashews and soy sauce. Stir well and simmer for about 2 minutes. Sprinkle with sesame seeds. Serve alone or on top of quinoa or brown rice.
1/2 head cauliflower cut in bite-sized pieces
2 tsp olive oil
1/2 tsp garlic powder
1/2 tsp red pepper
black pepper to taste
1 cup tomato sauce
1/2 red onion sliced
2 tbsp cream cheese
1 tbsp brown flax seeds
1 tbsp sesame seeds
salt to taste
2 large tortillas
1/4 cup parsley chopped (to taste)
Preheat oven to 425 degrees and line a baking sheet with foil.
In a large bowl combine cauliflower, olive oil, garlic powder, red pepper, black pepper and tomato sauce. Stir to combine. Spread evenly on baking sheet and cook for 20 minutes, flipping halfway. Increase heat to broil and cook for an additional 5 minutes, or until cauliflower begins to brown. Remove from the oven.
Spread desired amount of cream cheese on half of a tortilla. Top the flax and sesame seeds, red onion slices, cauliflower, and parsley. Close the tortilla and fry on the grill, 2-3 minutes per side.
Roasted Sweet Potatoes and Brussels Sprouts 🥔
1 pound Brussels sprouts, trimmed
1 large sweet potato (1 pound)
2 cloves garlic, smashed
1/3 cup olive oil
1 teaspoon coriander
1 teaspoon dried thyme
1 teaspoon salt
pepper to taste
1 tablespoon red wine vinegar
sesame, to garnish
Preheat your oven to 400 degrees F.
Trim your Brussels by cutting off the little brown end. If there are any yellow leaves, pull them off. Cut any large ones in half.
Peel your sweet potato and chop into 1-2 inch pieces.
In a large roasting tin, add the olive oil, sweet potato, Brussels, garlic, dried thyme, coriander, salt, pepper, and toss to coat fully.
Roast at 400 for about 40-45 minutes. The veggies are done when they are brown and a fork slides into them easily.
Place the veggies in a serving bowl and toss with 1-2 tablespoons red wine vinegar to taste. Garnish with sesame.
Eat hot! Enjoy!
Quick Roasted Broccoli with Soy Sauce and Sesame Seeds 🥗
1 lb. fresh broccoli florets (see trimming instructions)
2 tbsp olive oil
2 tbsp soy sauce, gluten-free if needed
2 cloves of garlic
1 tbsp sesame seeds, toasted
Preheat oven to 450F/220C.
Cut broccoli into pieces about 2 inches long.
Whisk together the olive oil, soy sauce and garlic.
Arrange the broccoli in a single layer on baking sheet, coated well with mixture and sprinkle with sesame seeds.
After 10 minutes, stir or turn broccoli pieces over and then continue roasting 5 minutes more, or until broccoli is tender-crisp and slightly browned on the edges.