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Sesame – Many Treasures In Just One Grain

Open Sesame! Everyone knows the magic formula from the fairy tale world. She opens a rock cave with untold treasures. The wealth of vital substances in sesame seeds is similarly immeasurable.

Sesame – One of the oldest oil plants

Sesame has been proven to have been cultivated as early as 3000 BC. cultivated. Finds in Mesopotamia, today’s Syria/Iraq, dating back to 2000 BC. A clay tablet from this period, on which is written in Babylonian cuneiform script “The gods season with sesame”, testifies to the esteem in which these seeds were held even then.

During the 2nd millennium, sesame spread across large parts of India. The early advanced civilizations of the Egyptians, Greeks, and Romans also swore by sesame as an oil and spice.

Sesame is said to have been found as an offering in the tomb of Tutankhamun (Egyptian king from 1333 to 1323 BC), and in ancient Greece, sesame oil was used as an anointing oil for all major transitions – birth, marriage, and death.

In addition, Greek and Turkish soldiers often carried a packet of sesame seeds in their field packs for refreshment.

Sesame – Gold & Black

Sesame seeds come in the colors black and golden yellow to light brown.

The black variant is the original form of sesame. Black sesame tastes similar to golden one. In terms of content, it has an even more valuable composition than its lighter relative, so it is also used for medical and cosmetic purposes.

Organic Sesame

Sesame thrives in warm, moderately humid areas. Since it only makes modest demands on the soil and can be dispensed with any kind of fertilization, it is extremely well-suited for organic cultivation.

Companies that offer certified organic sesame do not use any harmful pesticides, but instead, kill pest larvae (after harvesting) under overpressure with carbon dioxide or cold.

Sesame – In the kitchen

Sesame is used in various forms in the cuisines of the Orient, Africa, Asia, and India. It is used as an ingredient in baked goods and snacks as well as a condiment.

It is now common for us to refine baked goods with sesame or to enrich muesli bars with it.

What else is possible with sesame, we can learn from other kitchens:

Tahin – sesame butter for sweet and savory dishes

For example, the spice paste “Tahini” (also called “Tahin”), which is valued in the Orient, is now also available from us. The sesame butter is available with or without salt and can be stirred into a grain and fruit breakfast, for example, to provide you with the energy you need for a long day at school or at work.

The salted version, on the other hand, is very suitable as a fat additive and to round off the taste of hearty cooked dishes or to taste sauces, the consistency of which is made creamier by the sesame butter.

Tahini is also available with peeled or unpeeled sesame seeds. While the variant made from peeled sesame can be recognized for its white appearance and tastes very mild, the taste of tahini made from unpeeled sesame is clearly tart with a bitter note, but of course more wholesome.

Gomasio – sesame salt for all spicy dishes

The originally Japanese condiment gomasio (sesame salt), in which roasted and ground sesame is mixed with a small amount of sea or rock salt, is part of the basic range of most organic shops in Germany and refines many savory dishes with its nutty-salty aroma – and without being too strong to salt.

Sprinkle Gomasio z. B. over a salad, over fried tofu or seitan. Jacket potatoes sprinkled with avocado cream and Gomasio also tastes delicious. Your imagination is the limit.

You can also make Gomasio yourself:

Gomasio – Homemade

For Gomasio, rock or sea salt is slightly heated to allow any residual moisture to evaporate. Then the salt is crushed in a mortar according to the desired grain size.

The unpeeled sesame seeds are now evenly browned in a pan without fat until a nut-like aroma spreads.

The browned sesame seeds are now also ground in a mortar and then mixed with the salt – depending on personal taste 10 – 15 parts sesame with one part salt.

Instead of Gomasio, you can also use pure roasted sesame, e.g. B. Sprinkle over your muesli or other desserts.

It is only important that you roast the sesame seeds carefully and evenly by constantly shaking the pan so that they intensify their aromatic nutty taste, but without tasting bitter, which could be the case if they are roasted too much or for a long time.

Another product made from sesame is sesame oil:

Sesame oil – The oil of Ayurveda

Sesame oil is not only used as a high-quality cooking oil but also as e.g. In India, for example, it is also traditionally used to make cosmetics, body ointments, and soaps.

In Ayurveda, sesame oil, which penetrates deep into the skin, is THE massage oil par excellence.

It is also used to perform oil pours and also for morning oil pulling.

Sesame oil supports the regeneration of the skin and keeps it young. A slight light protection effect is also attributed to the oil.

A study from 2009, which was carried out with German soldiers during a mission in Afghanistan, revealed that sesame oil can also be used successfully for rhinitis sicca, i.e. chronically dry nasal mucosa.

For almost all soldiers who suffered from nosebleeds, blocked noses, or crusting due to the climatic influences (temperatures of around 50 degrees during reconnaissance trips, and air-conditioned accommodation on the other hand), the regular use of sesame oil brought clearly noticeable improvements to the point of freedom from symptoms.

Sesame provides high-quality fat

Sesame seeds have a fat content of 40 to 50 percent.

Sesame fat or sesame oil consists of 87 percent unsaturated fatty acids.

Half of these are monounsaturated fatty acids and the other half are polyunsaturated fatty acids.

Linoleic acid, an omega-6 fatty acid, dominates among the polyunsaturated fatty acids. Linoleic acid has a positive effect on cholesterol levels and is a component of human skin and intestinal mucosa.

The high content of unsaturated fatty acids makes lecithin, a fat-like substance that is also present in sesame oil, particularly good for the metabolism.

Lecithin is considered the key component of cell membranes, prevents them from hardening, and thus ensures smooth exchange between cells. Lecithin is also important for the emulsification and absorption of dietary fats to prevent gallstones and can be used by the brain as an energy source in times of stress.

Oils with a high content of unsaturated fatty acids should not be heated to high temperatures – and this also applies to sesame oil.

You should therefore give preference to unrefined, cold-pressed sesame oil, if possible from organic farming, and use it mainly to season dishes or as salad oil.

For longer cooking or frying, on the other hand, butterfat (ghee) or coconut oil as well as red palm oil from sustainable cultivation are better suited.

Cold-pressed sesame oil has a pleasantly nutty aroma in contrast to tasteless refined sesame oil.

The high antioxidant content also means that sesame oil has a relatively long shelf life. If the bottle is closed and stored in a dark and cool place, it will keep for up to twelve months.

After opening, the shelf life is reduced. If the oil smells rancid or tastes slightly bitter, stop using it.

You should also consume an opened glass of Gomasio or a Gomasio you have made yourself relatively quickly.

Sesame provides amino acids for bones, skin, and hair

Sesame seeds are an extremely high-quality source of protein because they have all the essential amino acids and are particularly rich in methionine and cysteine.

These are sulfur-containing amino acids that perform numerous tasks in the body. They are involved in the formation of collagen, the most important fiber component of skin, bones, tendons, cartilage, ligaments, blood vessels, and teeth. They give connective tissue strength and contribute to the healthy structure and growth of skin, hair, and nails.

Cysteine, together with the trace element selenium found in sesame, is an important building block in the production of glutathione and glutathione peroxidase.

Both substances are among the most important endogenous antioxidants in the organism.

Such hymns of praise for the sulfur-containing protein initially arouse skepticism when one considers that the same sulfur-containing amino acids are held responsible for the high acid formation when meat and dairy products are consumed. As everywhere, the quantity decides about benefits and damage.

Animal protein contains significantly more sulfur-containing amino acids than plant protein – the methionine content is z. B. estimated to be third higher. The problem is not the sulfur-containing amino acids themselves, but an excess of them.

This leads to strong acid formation and as a result promotes oxidative stress and inflammation.

The fact that mother’s milk contains cysteine ​​and methionine in a 1:1 ratio – just like plants – already indicates that a 1:3 ratio – as found in cow’s milk and meat – may be less healthy for us humans.

Sesame for osteoporosis prophylaxis

Sesame has excellent mineral content. The bulk elements calcium and magnesium are abundantly represented and are also present in an optimal ratio in order to be optimally absorbed by the body.

It is precisely the natural combination of these two bulk elements that makes sesame so valuable for building bones, cartilage and joints, teeth, and muscles – including the heart muscle. In addition, the conduction of stimuli in the nerves is promoted.

In direct comparison, sesame contains 6.5 times as much calcium as dairy products.

Sesame: 780 mg calcium per 100

Milk: 120 mg calcium per 100 g

With each tablespoon of sesame (approx. 10 g), you consume around 78 mg of calcium, so you would have to consume three tablespoons of sesame a day to calculate the amount of calcium contained in a yogurt (200 g) or a glass of cow’s milk.

(The average daily calcium requirement for an adult is around 1000 mg.)

Ultimately, however, it is not the amount of calcium contained in a food that is decisive, but the amount that can actually be absorbed by the body.

Here, too, sesame performs very well – despite the naturally contained so-called “antinutrients” (phytic acid, lectins, etc.), which can form inseparable bonds with the micronutrients present, so that these are no longer available to the body for absorption.

Despite all the adversities, 21 – 24 percent of the calcium in sesame is still available. The absorption rate for milk is around 30 percent.

However, if the sesame is allowed to swell or germinate in water before further processing (e.g. to make sesame milk – see below for recipe), then the antinutrients are at least partially broken down (depending on the duration of the swelling).

In addition, one can assume that the organism will adapt to a phytate-rich diet after some time so that the absorption rate of the minerals will increase again.

Sesame for osteoarthritis

In this context, a study is also interesting in which the effects of regular doses of sesame on arthrosis of the knee joint were observed.

While a group of 25 patients consumed 40 g (approx. 4 tablespoons) of sesame per day in addition to the usual medication for a period of two months, the second group served as a comparison group and only received the normal medication.

Sesame showed a very positive influence on the clinical symptoms of arthrosis. Above all, there was a clear gradient in terms of pain intensity in favor of the sesame group.

If the consumption of sesame has such a positive effect on arthrosis, an alleged degenerative disease in the joint, which is not primarily related to overuse but to malnutrition and demineralization, it can be assumed that the valuable calcium – as well as all the other minerals and trace elements in sesame (e.g. iron, zinc, selenium) – quite a considerable amount arrives where it is needed – antinutrients or not.

The regular consumption of sesame should therefore also be a useful addition to any cortisone treatment. It is known that the frequent administration of cortisone results in the removal of calcium from the bones.

Sesame provides antioxidants

Both the seeds and the unrefined sesame oil have high antioxidant value. The vitamin E present and the secondary plant substances sesamin and sesamolin are responsible for this.

These plant substances belong to the so-called lignans, which not only have a balancing effect on the estrogen balance as plant hormones but are also characterized by a strong antioxidant effect.

The inhibition of oxidative processes by antioxidants can have extremely beneficial effects, e.g. B. on the vascular system and thus also on the blood pressure.

Sesame lowers blood pressure

A double-blind study of high blood pressure patients who have not yet received any antihypertensive medication has shown that sesame flour – taken regularly over a certain period of time – is able to significantly reduce high blood pressure.

The participants had only ingested a small amount of black sesame flour daily for over four weeks.

Ultimately, however, the antioxidant and cell-rejuvenating effect of sesame should not only be of interest with regard to cardiovascular and joint diseases. Oxidative stress also plays a crucial role in the development of cancer.

Sesame gives strength and energy

In addition to the vitamin E already mentioned, sesame contains a whole range of important B vitamins – e.g. vitamin B1, B2, and niacin (vitamin B3) – as well as vitamin A.

The vitamins present in sesame push the metabolic processes of entire cell systems and organs. They support an orderly carbohydrate, amino acid, and fatty acid metabolism and are of essential importance in nerve metabolism.

They ensure the transport of energy into every cell and are therefore essential for physical and mental performance at the same time strengthen the immune system and the body’s defenses, by ensuring, among other things, that the skin and mucous membranes function optimally.

In this way, sesame seeds not only provide essential minerals but also the necessary energy through nutrients and vitamins.

Sesame as a digestive aid

Sesame has plenty of dietary fiber, which is not only extremely swellable but also has a high binding capacity.

Sesame supports the intestines in excreting undigested food residues and substances that irritate the mucous membranes in an orderly manner.

So, a spoonful or two of sesame seeds sprinkled over the muesli is a great way to boost digestion.

In traditional Chinese medicine, too, sesame is considered a food that strengthens the digestive organs, but also the kidneys and liver.

Sesame – Kidney and Liver Tonic in Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), sesame is associated with a sweet taste and has a neutral temperature behavior. It is therefore also one of the foods that strengthen the middle (digestive system) – in this case with a nourishing, strengthening, and intestinal moisturizing effect.

A well-functioning center is in turn the prerequisite for the kidney energies not having to be used more than necessary, in fact for being relieved.

In TCM, sesame is also often used after illness and childbirth, in cases of anemia and physical weakness, as well as for milk production in nursing mothers.

In the following recipes, you will find out how you can use sesame in a delicious and varied way.

Recipes with sesame

Of course, you can use sesame in well-established recipes such as bread, crackers, pastries, muesli, crunchy, muesli bars, energy balls, and much more.

We have put together some lesser-known ideas for you below. Have fun with our delicious and extremely healthy sesame recipes!

Sesame milk for two people

Ingredients:

  • 30 grams of sesame
  • 500ml of water
  • 6 dried dates pitted (or more or less – to taste)
  • 1 banana

In a high-speed blender, combine sesame seeds and water and blend on high for 1 minute. You can then pour the resulting milk through a press cloth/strain cloth or a fine sieve if you like it in a fine consistency.

Then put the strained milk back into the blender and add the remaining ingredients. Blend for another minute and the sesame milk is ready.

If you like the milk unsifted, you can put all the ingredients together in the blender right at the beginning and mix for 1 – 2 minutes.

Sesame butter

Ingredients:

  • 125 g sour cream butter (take it out of the fridge in time so that it is no longer so firm)
  • 2 tbsp sesame
  • 1 clove of garlic
  • rose peppers
  • rock salt

Soften the butter and gently toast the sesame seeds in a dry pan until fragrant. Then peel and press the garlic and stir it into the butter along with the sesame seeds. Finally, season with a little salt and paprika. (The sesame can also be used unroasted, which only reduces the aroma.)

Eggplant salad with sesame sauce

Ingredients:

  • 1 eggplant
  • 2-3 cloves of garlic
  • 2 tablespoons sesame paste (tahini)
  • 1 tbsp warm water
  • rock salt, 1-2 tbsp rice vinegar

Wash the aubergines and cut them lengthwise into strips approx. 2 cm thick, which you then halve again lengthways. Put the strips in the sieve of a saucepan and steam them with the lid on until they are soft. Allow the eggplant strips to cool.

For the sauce, peel and crush the garlic and mix it with the remaining ingredients to form a smooth sauce. Pour the sauce over the cooled aubergines and mix well.

This dish is suitable as a fine starter or as a side dish for the warm season.

Breaded tofu

Ingredients:

  • 70 g spelled wholemeal flour
  • 90 ml still water
  • ½ tsp rock salt
  • 40 g light sesame
  • 40 g dark sesame seeds
  • 200 g plain tofu
  • Ghee for frying

Mix the flour, water, and salt with a whisk until creamy. Place this breading in a shallow bowl. Mix the light and dark sesame seeds into a second shallow bowl.

Thinly slice the tofu and heat the ghee in a pan.

Dip the tofu slices in the flour batter and then gently roll them in sesame seeds. Fry the tofu slices at medium heat for about 3-4 minutes on each side and drain the slices briefly on kitchen paper.

These tofu slices are suitable as a protein side dish for vegetables and cereals. You can also use them as a meat substitute for a burger or add them to a salad.

Sesame walnut paste for rough hands

Ingredients:

  • 15 g light sesame
  • 30 g walnut kernels
  • 20 grams of honey

Gently toast the sesame and walnut kernels separately in the pan, stirring, until fragrant. Then grind both very finely in a food processor or in a mortar and mix the mixture with the honey to form a paste. Apply it to your hands, which you should have previously washed with lukewarm water, once a day and let the paste work for a while. Then wash off the paste with water.

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Written by John Myers

Professional Chef with 25 years of industry experience at the highest levels. Restaurant owner. Beverage Director with experience creating world-class nationally recognized cocktail programs. Food writer with a distinctive Chef-driven voice and point of view.

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