Sesame (Sesamun indicum)
OPEN SESAME
Did you know … the phrase “open sesame” describes the way sesame seeds burst open when they reach maturity?
What’s the Story?
Sesame seeds are flat, oval seeds that come from the sesame plant and in a variety of colours such as yellow, white, red and black. Sesame seeds are used to make sesame oil, which is very resistant to rancidity.
A Serving of Food Lore …
Sesame seeds first originated in India and then made their way to the Middle East, Africa and Asia. Sesame seeds were one of the earliest condiments and processed crops for oil. In the seventeenth century, they made their way from Africa to the United States.
Where Are Sesame Seeds Grown?
The largest commercial producers of sesame seeds are China, India and Mexico.
Why Should I Eat Sesame Seeds?
Sesame seeds are a rich source of lignans that may fight many hormonally driven cancers, particularly breast and prostate. Sesame seed and wheat germ are ranked highest in phytosterols. Pistachios and sesame seeds are the richest nut and seed sources of phytosterols, thought to fight heart disease and help reduce benign prostatic hyperplasia (swollen prostate).
Home Remedies
ACHES AND PAINS: Mix the juice of grated fresh ginger with an equal amount of sesame oil, dip a cotton linen into the mix, and briskly rub into the skin of the affected area.
CONSTIPATION: To a mug of hot water add one tablespoon of honey and a dash of sesame oil, stir, and repeat every morning before breakfast.
CONGESTION: Add 15g of sesame seeds to 250ml of water, add 1 tablespoon of linseed, a pinch of salt and some honey. Consume this every day to help remove phlegm from the bronchial tubes.
Throw Me a Lifesaver!
CANCER: A study using human lymphoid leukaemia cells found that treatment with a sesame extract, sesamolin, led to growth inhibition by inducing cell apoptosis.
HYPERTENSION AND STROKE: A study using hypertensive rats found that ingestion of sesamin, a phytochemical in sesame seeds, reduced both elevation in blood pressure, oxidative stress and blood-clotting activity. Using sesame oil as the sole cooking oil for sixty days lowered patients’ blood pressure levels.
MELANOMAS: A cell study using human malignant melanocytes found that sesame oil selectively inhibited malignant melanoma growth.
Tips on Using Sesame
SELECTION AND STORAGE:
• If purchasing from the bulk section, inspect for bugs and webbing.
• Sesame seeds come in whole or “hulled” forms.
• Sesame oil comes plain and “toasted”.
• Unhulled seeds can be stored in an airtight container in a dry, cool, dark place.
• Once hulled, store in the refrigerator or freezer.
PREPARATION AND SERVING SUGGESTIONS:
• Toast your own sesame seeds by placing them on a baking tray and baking in the oven at 350°F/180°C for 10 to 15 minutes or until slightly brown.
• Baked goods: add sesame seeds to your homemade bread, biscuits or muffin batter.
• Add sesame seeds to steamed broccoli and sprinkle with lemon juice.
• Salad dressing: mix sesame seeds, tamari, rice vinegar and crushed garlic.
by Chef J. Hugh McEvoy
Servings: 5 (6 ounces) • Prep and cooking time: 20 minutes
For a vegetarian version, substitute “beef”-flavoured seitan—a meat replacer made from wheat gluten—for beef. This recipe contains seven powerhouse foods.
INGREDIENTS:
2oz/50g roasted and toasted whole sesame seeds
4oz/110g beef sirloin strip or 4oz/110g “beef” seitan
4oz/110g shiitake mushrooms
4oz/110g fresh portobella mushrooms, sliced
4oz/110g fresh white mushrooms, sliced
8oz/225g mange tout, whole
2oz/50g fresh spring onion, chopped
4floz/125ml organic fat-free beef stock or vegetable stock
1 tablespoon canola (rape seed) oil
1 tablespoon organic sesame oil
1 tablespoon hoisin sauce
DIRECTIONS:
Cut beef or seitan into very thin slices across the grain. Coat the slices with the sesame oil. Spread sesame seeds on large plate. Coat beef with sesame seeds. Preheat a heavy, large, nonstick frying pan over high heat. Add the oil. Add mushrooms; stir-fry until golden brown on edges. Add spring onions; stir-fry 1 minute. Add mange tout; stir-fry until crisp-tender, about 1 minute. Add beef; stir-fry until brown, about 1 to 2 minutes. Add stock and hoisin sauce. Reduce heat to low. Mix until evenly blended. Cook only until sauce comes to a boil. Season with salt and pepper to taste. Serve over white or brown rice or over steamed Asian noodles.
BREAK IT DOWN …
Calories: 200; Total fat: 14g; Saturated fat: 2g; Cholesterol: 12mg; Sodium: 100mg; Total carbs: 10g; Fibre: 4g; Sugar: 3g; Protein: 8g.