sesame

Sesame

Sesame seeds are tiny, oil-rich seeds with a nutty flavor and a delicate crunch. They come in a variety of colors, including white, black, and brown, each offering subtly different flavor profiles. White sesame seeds are most common and often used in baking, while black sesame seeds have a stronger, more intense flavor and are frequently used in Asian cuisines. Toasted sesame seeds offer an enhanced aroma and a deeper, richer flavor that complements both sweet and savory dishes. These versatile seeds are also a great source of healthy fats, fiber, and minerals, making them a nutritious addition to your diet.

Common Uses

  • As a crunchy topping for breads and bagels: Sesame seeds add a nutty flavor and appealing texture when sprinkled on top of baked goods before baking.
  • As a key ingredient in tahini: Sesame seeds are ground into a paste to create tahini, a fundamental ingredient in hummus and other Middle Eastern dishes.
  • To create sesame oil: Sesame oil, derived from sesame seeds, is used for cooking, flavoring, and as a finishing oil. Roasted sesame oil has a deeper flavor.
  • To coat and flavor fried foods: Sesame seeds can be used to coat chicken, fish, or vegetables before frying, adding a unique flavor and a crispy texture.
  • As an ingredient in sesame candies and snacks: Sesame seeds are often combined with honey or sugar to create sweet treats and snacks, enjoyed in various cultures.
  • To add flavor and texture to salads: Sprinkle sesame seeds over salads to add a subtle nutty flavor and a pleasant crunch.

Nutrition (per serving)

Calories

573.0kcal (28.65%)

Protein

17.7g (35.46%)

Carbs

23.4g (8.53%)

Sugars

0.3g (0.6%)

Healthy Fat

40.8g

Unhealthy Fat

7.0g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • May help lower cholesterol levels due to their high content of phytosterols.
  • Good source of plant-based protein, essential for muscle building and repair.
  • Rich in antioxidants that combat free radicals and protect against cell damage.
  • Contains essential minerals like calcium, iron, and magnesium for bone health and energy production.
  • May help regulate blood sugar levels due to their fiber and healthy fat content.
  • Supports heart health with monounsaturated fatty acids.

Storage Tips

To maximize freshness, store sesame seeds in an airtight container in a cool, dark, and dry place. This will help prevent them from becoming rancid. Sesame seeds can be kept at room temperature for a few months. For longer storage, especially for hulled or toasted seeds, refrigerate them for up to six months or freeze them for up to a year. Toasting seeds before storage can enhance their flavor but may also shorten their shelf life slightly.

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