Sesame: characteristics and benefits

Write: Tomás Franco. Author of Manual for Spices

El sesame It is a spice corresponding to some small seeds of the plant Sesamum indicum L. belonging to the botanical family Pedaliaceae.  The seeds are golden in color and oval in shape with a characteristic and pleasant nutty flavor.

It is commercially known as sesame or golden sesame. Meanwhile, the husked seeds themselves are marketed as white sesame bare. On the other hand, another variety of Sesamum indicumis black sesame, with similar properties and characteristics, although with an intense dark color.

En Europe the seeds of sesame They are used to decorate and flavor hamburger bread and, in general, for pastries, cookies and cakes. Raw or lightly toasted, they are used in salads, meats, vegetables, soups, fresh cheese, and fish and chicken stews.

Sesame is widely used in oriental cuisine

En China food is covered with sesame before cooking to give them a crunchy texture. Also in Japan, the seeds are roasted and thrown over rice and other dishes.

In addition, with the ground seeds a paste called tahini very popular in Greek, Lebanese, Turkish, Arab or Egyptian foods. One of the best known sweets made with sesame is the call halvah. It is Composed of ground seeds with lemon, honey and eggs.

Sesame pasta salad

Ingredients:

• 45 ml sesame seeds
• 45 ml of red wine vinegar
• 30 ml of soy sauce
• 20 ml of sugar
• 1 teaspoon of ground ginger
• 50 ml of sunflower oil
• 225 g of butterfly pasta
• 3 small onions
• 1 red pepper
• 175 g of dried apricots

Preparation of the dressing:

• Lightly toast the sesame seeds in a pan and transfer to a bowl.
• Then add the vinegar, soy sauce, sugar, ginger and oil.
• Then stir everything very well before pouring in the dressing. Move again.

Pasta preparation:

• Cook the pasta in boiling water, drain it and rinse with cold water.
• Then place the cold pasta in a salad bowl. Add the chopped onions. Remove the seeds from the pepper, chop and add.
• Now we will cut the dried apricots and add them.

Nutritional composition

 So the sesame it is a spice with one of the highest caloric contents. Mainly due to its large proportion in oil (50,7%). In turn, it is very rich in mono and polyunsaturated fats. But, on the other hand, its carbohydrate content is one of the lowest. Then, its proportion in proteins is high, rich in 15 essential amino acids.

The seeds of sesame they present important levels of calcium, phosphorus and zinc, as well as vitamin B2.

Sesame in Health

In conclusion, due to its great nutritional richness the sesame it has an important energetic function in the body. Thus its consumption is recommended in people with memory problems. Also in those who have to make great mental efforts.

Therefore the presence of omega-3 and omega-6 fatty acids benefits cardiovascular health and cholesterol control. All this produces a reduction in triglycerides and bad cholesterol (LDL).

In this way, the high levels of calcium and the presence of calcium synergists (elements that enhance the action of calcium in the body), advise the regular consumption of sesame. Especially to prevent osteoporosis and improve bone and tooth health.

Also the vitamins of group B, essential for the well-being of the tissues. And the presence of vitamin E as an antioxidant. All this makes the sesame a highly beneficial food for the skin.

Both the seeds and their oil have a mild laxative effect.

Further information:

• The World of Spices and Paprika
• Spices and Paprika
• Spice Manual