Sesame seeds are one of the oldest cultivated seeds in the world, originating in the East African region. They come in a variety of colors, primarily white, black, and brown. Sesame seeds are commonly used in culinary applications worldwide, from sprinkling on bread and pastries to producing sesame oil. They’re also a key ingredient in tahini, a staple in Mediterranean and Middle Eastern cuisines.
Nutritional Information (per 100g): (Note: Nutritional values can vary based on the brand and specific processing methods. The following are approximate values.)
- Energy: 573 kcal
- Protein: 17.7g
- Carbohydrates: 23.5g
- Sugars: 0.3g
- Fat: 49.7g
- Saturated: 7g
- Fiber: 11.8g
- Calcium: 975 mg
Ingredients: Raw sesame seeds.
What it is good for:
- High in antioxidants, including sesamol and sesamin.
- Prominent source of plant-based calcium.
- Rich in magnesium, which may help regulate blood pressure.
- Contains lignans that have been shown to support heart health.
- Source of B vitamins and vitamin E.
How to Use: Sesame seeds can be sprinkled onto salads, stirred into oatmeal or yogurt, or added to stir-fries and other dishes for added crunch. They’re also a key ingredient in making tahini and are commonly used as a garnish for bread, cookies, and sushi.
Recipe Idea – Sesame Honey Energy Bars: Ingredients:
- 1 cup sesame seeds
- 1/2 cup honey or maple syrup
- 1/2 cup chopped nuts (almonds, walnuts, or cashews)
- 1/4 tsp salt
- 1 tsp vanilla extract
Instructions:
- Toast the sesame seeds in a dry skillet over medium heat until lightly golden and aromatic, stirring frequently.
- In a saucepan, heat the honey or maple syrup over medium heat until it becomes slightly runny.
- Remove from heat and mix in the toasted sesame seeds, chopped nuts, salt, and vanilla extract.
- Press the mixture into a greased or parchment-lined pan, spreading it evenly.
- Let it cool completely, then slice into bars or squares.
- Store in an airtight container.
Diets it fits into:
- Vegan
- Vegetarian
- Gluten-Free
- Paleo (if using honey)
- Keto (in moderation due to carb content)
Note: Sesame seeds are generally safe for consumption. However, sesame allergies are one of the most common food allergies, especially in certain parts of the world. Always be cautious if trying them for the first time and consult with a healthcare provider if you have any food allergy concerns.
