Benefits, uses and delicious recipes

Sesame seeds, these little wonders of nature, are often underrated in our kitchens and cupboards. However, they contain a real treasure for our health and provide a unique flavor to our cooking recipes.

In this article we will discover these small, multi-faceted seeds, discuss their origins, their benefits for our health, and the many ways to incorporate them into our daily diet. So, prepare to be amazed by the unexpected potential of sesame seeds!

The treasure hidden in these little seeds

If you think sesame seeds are just a simple garnish, think again! Behind their humble appearance, these oil seeds hide a priceless nutritional treasure. Rich in nutrients, it has a lot to offer to take care of our body.

First of all, sesame seeds are basically an excellent source of fat Unsaturated fatty acids, which is beneficial for our cardiovascular health. Among these fatty acids we find the famous Omega 3 And Omega 6Which has many positive effects on the body, such as reducing inflammation and protecting the brain.

Then it contains an impressive amount of Plant proteinsWhich makes it especially interesting for people on a vegetarian diet. With approx 20% proteinSesame seeds are a great ally to meet our daily amino acid needs.

In addition, it is a source of complex carbohydrates Dietary fiberwhich promotes Good digestion And the feeling glut continuous. Dietary fiber is also necessary to maintain the balance of intestinal bacteria and to prevent some chronic diseases.

Finally, these oil seeds are rich in vitamins, especially vitamins B and E, as well as minerals such as calcium, iron, magnesium, zinc and copper. Their antioxidant content, especially lignans, helps protect our cells from damage caused by free radicals and prevent the onset of some diseases.

Benefits for our health

Sesame seeds are true allies of our health. Its nutritional composition gives it beneficial properties for our body.

• Cardiovascular health The unsaturated fatty acids found in sesame seeds contribute to lowering bad cholesterol (LDL) and increasing good cholesterol (HDL). Hence, it helps reduce the risk of cardiovascular diseases.
• immune system Sesame seeds are a source of zinc, an essential mineral for the proper functioning of our immune system. In addition, their antioxidant content helps fight infections and strengthens our natural defenses.
• Bone health : The calcium and magnesium found in sesame seeds are essential for the health of our bones and the prevention of osteoporosis. In addition, the vitamin E it contains contributes to the formation and repair of bone tissue.
• Skin and hair health Vitamin E and unsaturated fatty acids found in sesame seeds are beneficial for healthy skin and hair. It helps maintain skin moisture and freshness, while enhancing hair shine and health.
• Weight control Dietary fiber and plant protein found in sesame seeds promote a feeling of fullness for a long time, which can help reduce the consumption of excess calories and maintain a healthy body weight.

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Ball of sesame seed varieties

There are several types of sesame seeds, each with its own properties and culinary uses. Hang in there, we'll review it!

White sesame seeds, the stars of the show

White sesame seeds are the most common and used in cooking. Their taste is mild and slightly sweet. It goes great with many dishes, both sweet and savory.

Black sesame seeds, the mysterious ones

Black sesame seeds have a more intense and slightly bitter flavour. They are often used in Asian cuisine and add a touch of exoticism to your preparations.

Golden sesame and other varieties surprise guests

Golden sesame seeds are less common but worth a try. Their flavor is more pronounced than that of white seeds. As for the other types, each has its share of taste surprises!

Culinary dance of sesame seeds

Sesame seeds are a true culinary artist, capable of transforming your recipes into masterpieces. Let's go behind the scenes of this flair choreography.

Prepare the seeds and warm up before viewing

Before using them, it is important to clean and dry the sesame seeds well. Lightly roasting them allows them to reveal their flavour. Simple frying is enough to give them an irresistible touch.

The Big Culinary Landscape: Recipe Integration

Sesame seeds are chameleons in the kitchen; They slide easily into various preparations:

• in sauces and condiments, such as tahini and gomasio;
• In bread and pastries, such as bagels and cakes.
• Even in salty and sweet dishes, such as salads and desserts.

Cooking recipes using sesame seeds

Tahini sauce

This creamy sesame seed sauce is a staple in Middle Eastern cuisine. It's perfect to accompany falafel and grilled vegetables or to add creaminess to your salads.

ingredients :

• 150 grams of sesame seeds
• 2 to 3 tablespoons of olive oil;
• 1 clove of crushed garlic;
• Juice of half a lemon;
• Salt and Pepper.

directions :

1. Toast the sesame seeds in a hot pan for a few minutes, until fragrant and lightly browned.
2. Leave it until it cools, then put it in the blender with garlic, lemon juice, olive oil, salt and pepper.
3. Until blend is smooth and creamy. Adjust seasoning to your taste.

Gomasyu, Japanese spice

This mixture of toasted sesame seeds and salt is a popular condiment in Japanese cuisine. It is used to season rice, vegetable and pasta dishes.

ingredients :

• 150 grams of sesame seeds
• 55 grams of sea salt.

directions :

1. Toast the sesame seeds in a hot pan for a few minutes, until fragrant and lightly browned.
2. Leave it until it cools, then put it in the mortar with salt.
3. Grind them coarsely to obtain a homogeneous mixture. Store gomasio in an airtight container.

Sesame biscuits

These crunchy sesame cookies are perfect to accompany a cup of tea or coffee.

ingredients :

• 225 grams of flour
• 75 grams of sesame seeds
• 110 grams of soft butter
• 100 grams of sugar
• 1 egg;
• 1 teaspoon vanilla extract;
• 1 pinch of salt.

directions :

1. Preheat your oven to 180°C. Place parchment paper on a baking tray.
2. In a bowl, mix flour, sesame and salt.
3. In another bowl, mix the butter and sugar together until the mixture becomes creamy. Add the egg and vanilla extract, then mix the ingredients well.
4. Gradually add the dry ingredients to the wet ingredients until you obtain a homogeneous dough.
5. We form balls of dough and place them on the baking tray. Flatten each ball slightly with the back of a spoon.
6. Bake for 12 to 15 minutes, or until the cookies are lightly browned. Let them cool on a rack before eating.

Tips for storing and purchasing sesame seeds

To fully enjoy the benefits and flavor of sesame seeds, it is essential to store them properly and choose them carefully.

Golden rules for optimal storage

Store sesame seeds in a cool, dry place away from light to maintain their freshness and quality. Their shelf life is generally several months.

The art of finding the best seeds

To choose the best sesame seeds, choose specialty stores, organic stores or delicatessen stores. Feel free to check the expiration date and origin of the seeds.

The last word

In short, sesame seeds are much more than just an exotic ingredient or garnish for our dishes. They contain nutritional virtues and benefits for our health that deserve to be recognized and appreciated. By incorporating these tiny seeds into our diet, we take another step towards a healthier and more balanced life. In addition, the recipes presented in this article are just a few examples among many others to highlight sesame in our kitchen. So feel free to explore and experiment to discover all aspects of the taste of this natural treasure. So, sesame seeds will never cease to surprise and delight you!