The Dynamic Sesame Seed
Even though sesame seeds are small, they are a powerhouse of nutrition. These seeds are admired all around the world for their slightly sweet, nutty flavor and aroma. The sesame seed is highly valued for having one of the highest oil contents of any seed (up to 50%) which contains essential fatty acids and is revered in some cultures for its healing properties. Sesame oil is high in vitamin E, a natural fat-soluble antioxidant which protects against heart disease and aging. Vitamin E in particular is a powerful antioxidant that lowers cholesterol, protects against cardiovascular disease, and may prevent cataracts and Alzheimer’s disease.
Sesame seeds are also high in protein and are about 25% protein by weight, as well as a good source of fiber. They also are rich in essential minerals like copper, calcium, magnesium, manganese, iron, selenium and zinc.
A well rounded, healthy diet will include sesame seeds because they are incredibly nutrient dense. Sesame seeds are rich in minerals which build and strengthen bones, promote healthy thyroid and hormone function, boost immunity, revitalize skin and are a good source of iron, important for those suffering from iron deficiency anemia.
Sesame seeds can be considered a superfood because they are high in the nutrients our bodies need to maintain an optimal level of health. (Excerpted from www.nationalnutrition.ca/articles/supplements/supplement-articles-sesame-seeds/)
Sprinkle on salads, vegetables, use in stir-frys, breads, rice dishes, seasonings, grind for tahini.
Recipe – Sesame-Flax French Toast
1 ½ cups organic soy, cashew, or almond milk
2 Tbsp. ground sesame and/or flax seeds
3-4 dates pitted, cut in half
2 tsp. whole wheat pastry flour, or other whole grain flour, or arrowroot
½ tsp. vanilla or maple flavoring
½ tsp. orange zest
¼ tsp. coriander
½ tsp. lecithin granules (optional)
6 slices whole grain bread
- Blend first 4 ingredients until very smooth, adding milk as needed until pancake batter consistency.
- Add vanilla or maple flavoring, orange zest, coriander and lecithin granules; blend briefly again. Pour into a shallow dish/bowl.
- Dip bread slices into batter, flipping to coat both sides well and allowing it to soak in, about 10-15 seconds.
- Brown both sides in an oiled skillet. If baking in oven, preheat at 475˚ F, then place battered bread on a hot baking sheet that has been sprayed with nonstick spray.
- Bake 5-7 minutes until bottoms are golden brown. Flip for an additional 2-3 minutes.
- Pour a warm fruit compote, thickened with cornstarch or arrowroot powder, over toast; top with vegan yogurt, fresh berries and sliced bananas.