It’s often an after thought of daily consumption. That little seed that sticks between your incisors after having that Mac-something burger or that same pesky morsel that’s almost impossible to extract short of flossing right after your crab and avocado Cali sushi roll. Funny that we only pay attention to Sesamum indicum when it’s caught in our teeth but rarely pay it the culinary attention it rightly deserves.
Small Seed, Big Nutrition
Aside from that distinctive nutty flavor of toasted sesame seeds, these little gems are also big on nutrition. They are a very good source of copper with a ¼ cup providing up to three-fourths of your daily needs. They are also a good source for calcium, magnesium, manganese, iron, phosphorus and zinc. With a nice dose of thiamine and dietary fiber to boot.
The amino acid breakdown of sesame seeds also makes it an attractive partner to wheat and legume products. The trytophan, lysine and methionine that may be lacking in one of the trio are complemented by its partners basically creating a complete protein if consumed as a trio. Almost as complete as eggs or beef without any cholesterol.
Sesame seeds also contain phytosterols or cholesterol-like compounds that can inhibit dietary cholesterol from being absorbed thus reducing serum cholesterol. Finally, the seeds also contain the lignans sesamin and sesamolin which may prevent inflammatory compounds from being produced. All of this in one tiny seed.
In Its Natural Form
Aside from its usual adornment on hamburger buns, toasted sesame seeds are versatile enough
to grace other “usual” dishes. How about tossing a tablespoon or two of toasted sesame seeds with your favorite salad greens? That nice toasted flavor would complement any salad like toasted walnuts or almonds normally would be used. Especially if your salad dressing has a touch of toasted sesame oil.Or the next time you stir fry your favorite veggie, chicken or seafood, toss a tablespoon or two or toasted sesame seeds to the mix. It’s frequently done with cashews or slivered almonds so why not toasted sesame seeds?
For an added textural component, adding whole sesame to creamy dips gives a contrasting crunch and smoky flavor. Hmm… doesn’t hummus also contain sesame seed paste? Perfect textural complement I’d say though the same crunch would work in any other creamy dip or spread.
Check the Oil, Ma’am?
I’m sure every reader has a bottle of toasted sesame seed oil in their pantry. Probably a wee bit darker than when you purchased it… back in the 80’s perhaps? Oh, I don’t blame you; toasted sesame oil has a very strong flavor and a little goes a long way. However like any oil or fat, there is a definite shelf life. And it’s not 30 years. It’s not even 5 years. I usually replace my sesame oil every 6 months or so. Regardless of the quantity left in the bottle (oils do store a little longer if refrigerated but you do have to bring most of them back to room temperature before pouring).
Aside from the usual Asian recipe that calls for a touch of sesame oil, my favorite use is for a simple “dip” for veggies and specifically steamed King or Snow crab. Because King and Snow crab don’t have the same rich flavor as Blue, Dungeness or Samoan crabs, I find that melted butter often overwhelms the subtle flavor of the Deadliest Catch. Therefore my favorite accoutrement to these critters is a mayonnaise based dip. Use about ½ cup of regular mayonnaise (the reduced fat or fat free doesn’t really work plus you are using it for $10 per pound crab), 1 tablespoon of honey and 1 teaspoon of toasted sesame seed oil. Great with veggies (very good with artichokes), even better with King crab!
Sesame Paste
No, this version of sesame seeds isn’t meant as spackle for your kitchen wall. This refers to ground sesame seeds – sometimes toasted, sometimes raw – that is known as tahini. While tahini is used in a sauce for falafel sandwiches or as a flavoring for that roasted eggplant spread; baba ghanoush, it’s most prodigious use is in that creamy garbanzo bean spread, hummus. You can find recipes throughout the internet for hummus but the basics seem to be 1 & ½ cups of garbanzo beans to ¼ cup of tahini plus lemon juice, garlic salt and pepper. From there, you can take the recipe wherever your imagine goes. Add your own unique blend of spices or herbs, swap the garbanzo bean for other legumes or add roasted veggies to the mix (roasted, peeled red bell peppers make an attractive and tasty version).
Edamame Hummus
1/2 pound frozen shelled edamame, about 2 cups
1/4 cup tahini
2 tbsp water
1/2 tsp freshly grated lemon zest
1 lemon (about 3 tablespoons), juiced
1 clove garlic, smashed
3/4 tsp kosher salt
Fresh ground black pepper to taste
1 tsp ground cumin
1/2 tsp ground coriander
4 500mg tablets Vitamin C pulverized
4 tbsp extra-virgin olive oil
2 tsp toasted sesame oil
4 tbsp chopped fresh flat-leaf parsley or fresh cilantro
Microwave the edamame for 3 to 4 minutes. In a food processor, puree the edamame, tahini, water, lemon zest and juice, garlic, salt, black pepper, cumin, coriander and Vitamin C until smooth. With the motor running, slowly drizzle in 4 tablespoons of the olive oil and sesame oil then mix until absorbed. Add parsley/cilantro and pulse food processor until incorporated. Serve with toasted pita wedges, sliced cucumbers or sliced radishes.
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