Although small, sesame seeds are packed with nutrients such as healthy fats, protein, calcium, antioxidants and dietary fiber. The primary fats in the seeds are monounsaturated fatty acids called oleic acid. Oleic acid has been shown to lower LDL (“bad”) cholesterol and increase the HDL (“good”) cholesterol.
The seeds — which are available in a range of colors, including white, black, red and yellow — are sources of essential minerals such as calcium, iron, manganese, zinc, magnesium, selenium and copper. Did you know that ¼ cup of sesame seeds has more calcium (350mg) than an 8-ounce cup of milk (300mg)?
The nutrients in sesame seeds are better absorbed if they are pulverized, but eating them whole is by no means unhealthy.
Here are some simple ways to incorporate sesame seeds into your daily diet:
1. Sprinkle On Salads
Sesame seeds are a crunchy, natural addition to any delicious salad, whether it’s Asian-inspired or any other kind. Simply sprinkle roasted or raw sesame seeds over a finished salad and enjoy! You can even complement their flavor with sesame dressing.
2. Whip up a Stir-Fry
Adding a crunch and nutrients to any stir-fry dish, sesame seeds are a staple in Asian food. Create your own take on Asian texture and flavor by stir-frying sesame seeds with your vegetables and meats or sprinkling them over your finished dish.
3. Bake Into Bread
Planning to make a homemade sweet or savory loaf? Throw some mixed seeds — including sesame seeds — into your dough to spice up your texture, add extra flavor and pack your bread with nutrients.
4. Use as a Healthy Breading Alternative
Next time you’re reaching for the breadcrumbs to coat your friend fish or chicken, try covering your meat with sesame seeds and dry-frying it instead! It’s healthy and delicious.
5. Cook Sesame Balls
Looking for a delightful, Asian-inspired treat featuring sesame seeds? Try this Chinese classic:
3 cups rice flour
2 1/2 slabs brown candy
1 cup sweetened red bean paste
2 quarts vegetable oil
1 cup white sesame seeds
Dissolve brown candy in a cup of boiling water and let cool overnight. Mix the candy water and rice flour until smooth but sticky. Then, roll the dough into a rope and cut into 24 pieces, forming each one into a ball and flattening it. Use your fingers to make the round pieces into cups, then fill each one with a teaspoon of the red bean paste.
Close the dough over the filling, seal well and roll into balls, then cover each ball in sesame seeds. Fry in a pot of boiling vegetable oil for six to eight minutes until the balls float. Serve warm.
6. Make Sesame Milk
Did you know you can make your own sesame milk to use in recipes? All you need is:
2 cups of water
1 cup of sesame seeds
Soak the sesame seeds in water overnight, then blend the mixture in a food processor until smooth. You can drink sesame milk plain or add it to your recipes!
7. Prepare Tahini
Tahini is a favorite Middle-Eastern paste or spread used in hummus and Mediterranean cuisine, and you can use sesame seeds to make your own. Here’s how:
1 cup of hulled sesame seeds
2 to 4 tbsp. of canola oil or another neutral-flavored oil
Pinch of salt
First, toast the sesame seeds in a dry saucepan over medium-low for three to five minutes until fragrant and still light, stirring constantly. Next, add your seeds to a food processor and process until they blend into a slightly crumbly paste. Add your oil and process for two to three more minutes, occasionally stopping to check the consistency and scrape out the bottoms and sides of the processor. Add salt to taste. Your tahini should be smooth and slightly runny.
Buy Your Sesame Seeds at HL Agro Products
When it comes to sesame seed recipes and other ways to eat sesame seeds, HL Agro has the most natural, high-quality ingredients to incorporate into food formulations.
All-natural, raw Hulled Sesame seeds from HL Agro Products are perfect for making Tahini, Hummus, Halvah, or as a garnish for bread, stir-fries and salads. Browse our sesame seeds and book your batch today.
