The sesame seed is a tiny superfood with numerous benefits that has traveled through ages and continents to become a staple in cooking. Versatile and nutritious, it appeals to both home cooks and nutrition experts. Whether used as a paste, oil, or whole seed, sesame is a star ingredient in both savory dishes and desserts. Discover why and how to incorporate it into your diet.
A superfood with ancient origins
Sesame is considered one of the first oilseeds cultivated by humans, with a history dating back over 3,000 years. Originating from Asia and Africa, this precious seed has been used not only as food but also as a remedy in traditional medicine. In ancient China, sesame was valued for its ability to nourish the body and enhance vitality, while in India, Ayurveda recommended it for digestive health and skincare. Even in ancient Egypt, sesame seeds were included in medicinal potions and beauty treatments.
Today, this small yet powerful seed continues to be a key ingredient in both traditional cuisines and modern health trends due to its nutritional value and ethical benefits.
Different types of sesame: white, black, whole
Sesame comes in various varieties, each with its own culinary uses.
- White sesame: Hulled, with a mild flavor, perfect for pastries, bread, and sauces.
- Black sesame: Unhulled, rich in nutrients, with a more intense taste, ideal for Asian dishes, salads, or desserts.
- Whole sesame: Unhulled, retaining its fiber and mineral content, great for coatings or spice blends like gomasio.
3 reasons to eat sesame
A powerhouse of nutrients
Sesame is packed with essential minerals (calcium, iron, magnesium, zinc), vitamins (especially E and B), and healthy unsaturated fats, which support heart health. It also provides high-quality plant proteins, making it an excellent choice for vegetarian diets and athletes. Additionally, powerful antioxidants like sesamin help protect cells and prevent chronic diseases.
A powerful antioxidant
With its lignans and vitamin E content, sesame helps combat oxidative stress, slowing down cellular aging. These antioxidants also protect internal organs and boost immunity, making the body more resilient to external aggressions, especially during seasonal changes.
Proven therapeutic properties
In Ayurveda and traditional Chinese medicine, sesame is regarded as a balancing food. It improves blood circulation, soothes nervous disorders, and promotes restful sleep. Eating sesame in the evening, for example in the form of oil or paste, may help calm the mind and facilitate sleep.
Recipe ideas with sesame
1. Pasta with tahini and lemon
- Cook your favorite pasta (whole wheat or classic) in salted water.
- Prepare a sauce with 2 tablespoons of tahini (sesame paste), the juice of one lemon, a pinch of salt, and a little water for a creamy consistency.
- Mix the sauce with warm pasta, then add crushed nuts and dried fruits.
2. Vegan sesame and chocolate cake
- Mix 200g flour, 100g coconut sugar, 2 tablespoons tahini, 50g melted dark chocolate, 1 teaspoon baking soda, and 250ml plant-based milk.
- Pour into a mold and bake for 25 minutes at 180°C (350°F).
- This soft and flavorful cake is perfect for tea time or as a snack.
3. Legume salad with black sesame
- Combine chickpeas, red beans, and cooked lentils with seasonal vegetables like grated carrots and spinach. Add avocado slices.
- Make a dressing with sesame oil, lemon juice, and a pinch of salt.
- Sprinkle with black sesame seeds for extra crunch and nutrients.
Tips for adding sesame to your meals
- At breakfast: Sprinkle sesame seeds on smoothies or oatmeal.
- For workouts: Make homemade energy bars by mixing nuts (almonds, walnuts), dates, and sesame.
- In savory dishes: Use sesame oil to enhance soups or stir-fried vegetables.
- For desserts: Tahini adds a unique flavor to cookies or creamy puddings.
Conclusion
Whether in seed, oil, or paste form, sesame is a powerful ally for a healthy and flavorful diet. With its numerous health benefits and culinary versatility, it deserves a place in your kitchen.
FAQ: Everything you need to know about sesame
1. Is sesame suitable for a vegan diet?
Absolutely! Sesame is a rich source of plant proteins and healthy fats, making it a perfect addition to a vegan lifestyle.
2. Can sesame oil be used for cooking?
Yes, but it's best to use it at low temperatures to preserve its nutritional benefits and unique flavor.
3. What foods pair well with sesame?
Sesame pairs well with legumes, seasonal vegetables, pasta, and dried fruits.
4. Is sesame high in sugar?
No, sesame has a very low sugar content, making it ideal for low-glycemic diets.
5. Can sesame be consumed daily?
Yes, it is recommended to include it regularly in a balanced diet for its fiber, minerals, and healthy fats.
6. Are there alternatives to sesame for people with allergies?
Yes! Those who cannot eat sesame can try sunflower seeds or cashews as substitutes.
7. Does sesame help with weight loss?
Yes! Thanks to its high fiber and protein content, sesame promotes satiety and helps regulate appetite.
