RECIPES: Experience the Health Benefits of Sesame (REMEDIES, GARDEN)

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Experience the Health Benefits of Sesame

By Dr. Ben Kim

 

Did you know that half a cup of sesame seeds contains three times more

calcium than half a cup of whole milk? In addition to being an excellent

dietary source of calcium, sesame seeds are also a good source of

manganese, copper, magnesium, iron, phosphorus, vitamin B1 (thiamin),

zinc, vitamin E, healthy protein, and fiber.

 

Sesame seeds also contain sesamin and sesamolin, two substances that are

thought to prevent high blood pressure and protect the liver against

oxidative damage.

Here are two ways in which you can enjoy the distinctive flavor and

health benefits of sesame seeds through your diet:

 

 

Sesame Seasoning

 

1/2 cup unhulled sesame seeds, available in most health food stores and

large markets

2 tablespoons of nutritional yeast, also available in most health food

stores

1/2 teaspoon of sea salt

 

Toast unhulled sesame seeds in a dry pan over low to medium heat for

about 5 minutes, or until seeds begin to brown and pop. Be sure to stir

steadily while toasting.

 

Use a strong blender to grind toasted sesame seeds, nutritional yeast,

and sea salt into a fine powder.

 

This delicious sesame seasoning can be sprinkled generously over

vegetable salads, steamed vegetables, and whole grains like brown rice

and quinoa. Keep leftovers in an airtight container and store in the

refrigerator. The quantities listed above make approximately half a cup

of sesame seasoning.

 

 

 

Tahini (Sesame Seed Paste)

 

2 tablespoons of sesame seeds - they don't have to be unhulled

1/2 teaspoon of sesame oil

1/4 teaspoon of salt

1/4 cup of lukewarm water

 

Grind sesame seeds in a blender until smooth. Add sesame oil and sea

salt. Then add 1/4 cup of water in a slow drizzle while blending and

continue until all of the water has been added and the entire mixture is

smooth. The quantities listed above make approximately half a cup of

tahini. Be sure to store leftovers in an airtight container in the

refrigerator.

 

Note: sesame oil is relatively high in polyunsaturated fatty acids,

which are easily damaged when exposed to heat and light. It is best to

keep your consumption of sesame oil to a minimum. You can substitute the

sesame oil in this recipe with extra water if you are concerned about

your intake of polyunsaturated fatty acids.

 

Another way to enjoy the health benefits of sesame is to include sesame

leaves in your diet. Sesame leaves are a staple green vegetable in the

traditional Korean diet, and are valued for their mineral density and

strong aroma. They are as aromatic as herbs like basil and mint, but

have a unique, nutty fragrance. Sesame leaves are difficult to find in

most supermarkets. They are readily available in Korean markets,

packaged up in neatly stacked bundles. They can be used in fresh

vegetable salads. They can also be used as wraps to eat with rice and

miso, as described in the following recipe:

 

 

Korean Miso (Den Jang) Wraps

 

1 tablespoon of miso (or den jang, the Korean version of miso)

1-1/2 teaspoons of sesame oil

1/4 teaspoon of hot chili paste (optional)

Bowl of cooked brown or white rice

6-12 sesame leaves

 

Mix miso, sesame oil, and hot chilli paste together in a small bowl

until uniform. This mixture is called sahm jang, and is typically served

in a small bowl at the center of the table.

 

Place a small spoonful of rice in the center of a sesame leaf, add a

small dollop of sahm jang to the rice, wrap it closed with the outer

portions of the sesame leaf, and enjoy. You can use romaine, green

leafy, or red leafy lettuce in addition to using sesame leaves, taking

turns with any and all leafy greens that are available at the table for

each new wrap.

 

 

Sesame leaves and sesame seeds come from a flowering plant called

Sesamum indicum, which is an annual plant that grows to about 1.5 to 3

feet in height. If you come to enjoy sesame leaves, I recommend that you

try growing Sesamum indicum in your vegetable garden. My grandmother has

grown this plant with ease here in Ontario over the past two decades.

You can ask the owner of your local Korean market where you can buy

seeds that will allow you to grow ggaen neep, the Korean word for sesame

leaves. Alternatively, if you can find a Korean neighbor who grows this

plant, ask him or her to save you some of the seeds that appear at the

end of the growing season.

 

 

http://drbenkim.com/articles/sesame-health-benefits.htm

 

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