The nutritional principles of sesame seeds have a great contribution of benefits for the body. It has large amounts of omegas 6 and 9, this can help to level cholesterol in the blood.
Among these lipids is lecithin, phosphorous fat which plays a very important role in the health of the body as it is an essential component of nervous tissue.
The benefits of sesame seeds
Lecithin is a powerful emulsifier that facilitates the dissolution of fats in an aqueous medium, preventing nervous and cerebral exhaustion. In the blood it keeps cholesterol dissolved, thus preventing its deposit on the arterial walls (arteriosclerosis).
Sesame has 20% proteins, of high biological value, made up of 15 different amino acids with a high proportion of methionine (one of the 8 essential amino acids). Its protein value is enhanced when it is combined with legumes and cereals. An example of this is Middle Eastern hummus, a sesame and chickpea paste; or the rice with gomasio from the orientals.
At the level of vitamins, sesame has two of the B complex (B1 or thiamine and B2 or riboflavin), in much higher quantity than any other oilseed. It also provides a good amount of vitamin E (tocopherol), which is an antioxidant and responsible for the following organic processes: slow aging, reduce cholesterol levels, eliminate toxic metals, maintain muscle and nervous tone, fertility, virility and the coagulation index. In addition, sesame has vitamins B3, B5, B6, K, folic acid, biotin, inositol and choline.
In minerals is where sesame stands out, especially for its high content of bioavailable calcium, whose content is higher than any natural food, with the exception of some type of hard cheese (certain varieties exceed 1,100mg, against 120mg of milk). But the relevance of sesame with respect to dairy products is that it is also well endowed with the necessary minerals so that this calcium content can be easily assimilated by the body; we mean magnesium, phosphorus, silicon, zinc, copper and boron. In addition, sesame has most of the other nutrients synergistic with calcium: essential fatty acids, vitamins and amino acids. It also has significant amounts of potassium, iron (10.4 mg against 7.9 mg of the “famous” liver), selenium, iodine and chromium.
Other interesting components of sesame are its antioxidants, belonging to the lignans family. Among them: sesamin, sesamolin, sesamol, sesaminol, sesamolinol, and pinoresinol. These phenolic compounds provide stability to the fatty acids present in the seed, which is why sesame oil, although polyunsaturated, is widely used in oriental cuisine.
It completes the rich composition of sesame, its excellent fiber quality. In addition to the insoluble fiber, there are the mucilages present in the seed, which give it a mild laxative action and an important protective effect on the intestinal flora.
Sesame oil benefits
Sesame oil plays a very important role since it can be a great ally to alkalize the blood, provide an energy supply and muscle and nerve restorative, helping to improve memory and intellectual faculties, circulatory protector and laxative. It can be indicated to treat conditions such as osteoporosis, hair loss, bone weakness and cavities.
If you do activities where the intellect is the main thing, the use of these types of oils can be of great help.
How to use sesame seeds
The consumption of sesame seeds can be very varied. It is also a very tasty food from which you can obtain a large number of advantages, it can go very well in both sweet and savory preparations.
Although the ideal is to ingest the raw seeds, it is very difficult to extract their internal richness, since an excellent and meticulous chewing would be required. For this reason, the popular Gomasio (which means "sesame salt"), widely used in the East to flavor cereals and vegetables, is so recommended.
Sesame oil is a high-quality oil and also very stable. This is due to its content of antioxidant compounds, which ensures a long life to the oil and also to certain foods prepared with it.
The important thing is that it is cold first pressure oil and without any refining process; This makes it a somewhat high price for daily consumption and this conspires against its overcrowding.
Sesame Seed Recipes
The following recipes will give you options to prepare delicious dishes while taking advantage of the use of sesame oil.
Sesame butter (Tahin)
Wash and soak ½ kilo of white sesame in warm water for 3 hours. Strain and reserve the water. Process adding the soaking water and liquid pink salt until obtaining a consistent paste. Pack in a glass jar and always store in the refrigerator.
Grind ¼ cup of white sesame in a grinder. Add ½ litre of water and blend both ingredients well. Let it marinate for about 3 hours, then filter and sweeten. Another system consists of mixing a cup of tahin with two cups of water in a blender.
Bechamel without dairy or flour
Place the tahin in a jug. Add hot water and stir until the consistency of "white sauce" is achieved. Season with nutmeg and enriched sea salt to taste.
Vegetable buttery cheese
Process 300g of tofu, 2 tablespoons soy sauce, 2 tablespoons of tahin, 2 tablespoons of olive oil and 1 teaspoon of pizza seasoning. If necessary, add warm water to achieve a creamy consistency. Cover the precooked pizza, complete with sauteed onion, roasted bell peppers and olives. Finish cooking in a hot oven.
Millet and sesame balls
2 cups of cooked millet, 2 tablespoons of tahin, 2 tablespoons of toasted sesame, 1 tablespoon of seedless raisin, 1 tablespoon of honey, vanilla essence, grated coconut and ground cinnamon.
Flavor the millet with cinnamon and vanilla. Mix the tahin with the honey. Unite all the ingredients. Make small balls and coat with the grated coconut. Store in refrigerator.
Oatmeal and sesame cookies
350g of tahin, 150g of brown muscabo sugar, 150g of peeled sunflower seeds, 6 tablespoons of lemon zest, 350g of fine oats, 2 tablespoons of sesame seeds.
Mix the tahin and sugar in a bowl; add the sunflower seeds and the lemon zest. Incorporate the oats, adding water until obtaining a fluid and light dough. Oil a baking tray, arrange small piles of dough with the help of a spoon, press lightly, sprinkle with the sesame seeds and bake for 15 to 20 minutes in a medium oven.
Wash ½ kilo of sesame, drain and toast in a dry pan. Grind in a processor and mix with ½ kilo of honey. Form the bonbons and pass-through grated coconut. Store in refrigerator.
Chickpea pate (Hummus)
Process until obtaining a homogeneous paste: 300g of well-cooked boiled chickpeas (150g dry), 2 tablespoons of tahin or sesame butter, 2 crushed garlic cloves, 1 teaspoon of ground cumin, 1 sprig of chopped parsley, ½ teaspoon of paprika, juice of half a lemon, 3 tablespoons of olive oil and enriched sea salt. Consume fresh or store in a refrigerator in a closed container.
In a cup of tahin, add a tablespoon of soy sauce, a teaspoon of turmeric and two tablespoons of extra virgin olive oil. Mix and use to spread like mayonnaise.
Pasta with olives for appetizers
Process: 300g of tofu, 2 tablespoons of tahin, 1 tablespoon of olive paste or 15 pitted black olives, 1 pinch of turmeric, 2 cloves of garlic and 3 tablespoons of soy sauce. Sprinkle with 3 tablespoons of chopped raw parsley.
You can consult a healthy recipe for energy bars with sesame seeds to incorporate all the benefits of these seeds into your diet.
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