Sesame

From CopperWiki

Sesame as we know it is a small white seed used in cooking, and for making oil. It is derived from the Sesamum indicum plant, a shrub that is naturalized in most tropical countries. Sesame may have originated in India or Africa, as both countries have wild species of the plant. It has been cultivated and eaten in China for over 2000 years, and its oil is also widely used in Chinese cuisine. In traditional Middle Eastern cuisine a paste of raw sesame, called tahini, is used as a flavourant. Sesame is used to make sweet dishes in India (laddu, chikki) as well as the famous sweet halva in the Middle East.

Sesame seeds can be brown, black or white. They grow in pods and since the seeds scatter once the pods are ripe, they are harvested unripe, dried and shelled before selling. The nutty flavour and oil-rich content of these little seeds add substantially to the texture and flavour of food. Usually the seeds are toasted, or lightly fried in oil, before adding to a dish.

Sesame seeds that have not been hulled or skinned make excellent sprouts. They are nutrient dense and give you all the goodness of germinating seeds or live food.

[edit] Nutritional Powerhouse

Sesame is rich in vitamins A, B and E; it is calcium-rich, making it an excellent food for vegans and lactose-intolerant people. It also has minerals such as zinc, magnesium, copper, silicic acid and phosphorus. Here are some details:

• 1 oz of hulled sesame seeds has 6 g of protein, 3.7 g of fiber, and 14 g of total fat (38% monounsaturated, and 44% polyunsaturated which equals 82% unsaturated fatty acids).
• Sesame is completely cholesterol-free (both the seeds and oil).
• Sesame oil is polyunsaturated and high in oleic and linoleic fatty acids that are rich in omega 6.
• The calcium content of 1 tbsp un-hulled sesame is 87.8 mg - one cup of sesame seeds has 1404.0 mg of calcium, while one cup of non-fat milk provides 316.3 mg.
• Sesame seeds contain healthy amounts of the B vitamins: riboflavin, thiamine, and niacin. 1 tbsp seeds contain 8.7 mcg of folic acid.
• 1 tbsp of seeds contains .62 mg of iron, 27.73 mg of magnesium, 32.53 mg potassium, and .82 mg of zinc. Its iron content is equal to that of liver.

[edit] Sesame oil

The oil is highly stable and does not go rancid for a long time (unlike the seeds). It is one of the most prized oils for ayurvedic massage, as it penetrates the skin easily and nourishes it keeping it young and supple. It is rich in anti-oxidants. Sesame oil massage also helps relieve arthritic pains as the linoleic acid content is high. Refer here.

[edit] Culinary uses of sesame

• Garnish for stir-fried or steamed vegetables and meat. • Salad dressing • Coating for breads, rolls and confectionaries • Powdered and made into sweetmeats • Oil for cooking, pickles and salads

Roasting the seeds marginally reduces the nutritional content. The raw un-hulled seeds are highest in food value.