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Food of the Week [Part I]: Not-So-Simple Sesame

Posted February 9, 2008 at 02:00 PM by Jessica Hale

Section: Her Nutrition, Healthy Eating, Recipes, Vegetarianism, Special Features, Food of the Week

The tiny sesame seed is often reduced to a garnish on sushi or stir-fries, but don’t let its diminutive size fool you. Sesame can add big flavor to many different dishes, and it’s packed with health benefits that make it an ideal candidate for this week’s Food of the Week. 

Sesame is available in seed, oil or paste form, (sesame seed paste is usually sold as tahini), and all three are full of flavor as well as providing some of our most important nutritional minerals. Sesame seeds are very high in copper, which acts as an anti-inflammatory and is useful for reducing the pain of rheumatoid arthritis. A serving will also provide nearly half of your daily recommended intake of magnesium, a multi-purpose mineral that can lower blood pressure, prevent migraines, and alleviate some of the symptoms of menopause. A quarter cup of sesame seeds also contains about 30% of your daily iron needs and 20% of your zinc, which can help prevent bone loss, particularly in men. 

Sesame seeds, oil, and paste are available at health food stores and at most large supermarkets. Tahini is one of the main ingredients of hummus, which is increasingly available prepared and easy to make at home. Try spreading tahini on toast with some miso for a quick and filling breakfast. Sesame oil, especially toasted sesame oil, adds a unique, nutty flavor to any Asian-inspired dish. And of course, a tablespoon or two of toasted sesame seeds make a great garnish to stir-fries and steamed vegetables. 

Here’s a tasty tahini-based sauce from Sarah Kramer’s La Dolce Vegan that can be used for just about anything. Try drizzling it on cold or hot vegetables, as a dip for pita, a gravy for mashed potatoes, or a sauce for stir-fries.

Recipe Profile

Perfect For: An all-purpose dip and sauce to keep in the fridge at all times

Prep Time: 10-15 minutes

Servings: makes 1 1/2 cups

Ingredients:

1/2 cup shallots or 1 small onion, roughly chopped
2 garlic cloves, roughly chopped
1 tbsp toasted sesame oil
1/4 cup lemon juice
3 tbsp tamari or soy sauce
1/3 cup tahini
1 tbsp maple syrup
1/4 cup vegetable broth
1/4 cup olive oil
1/4 cup flax, hemp, or grapeseed oil

In a small saucepan on medium heat, sauté the shallots and garlic in oil until shallots are translucent. In a blender or food processor, blend the shallots, garlic, and remaining ingredients until smooth and creamy.

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Tags: dolce vegan, high iron foods, sarah kramer, sesame, sesame oil, sesame seeds, tahini, tahini dip, vegan dip recipe

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