Food of the Week [Part II]: Surprising Sesame at Her Active Life

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Food of the Week [Part II]: Surprising Sesame

Posted February 10, 2008 at 02:00 PM by Jessica Hale

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

Sesame Tofu This week, we’re showing you how the tiny sesame seed can pack a big nutritional punch. Whether in seed, oil, or paste form, sesame fits in at every meal of the day.

Sesame seeds are high in useful minerals like copper, magnesium, zinc, and iron. Increasing your intake of sesame is also a great way to meet your calcium needs, particularly for women who don’t or can’t eat dairy. One serving contains 35% of your daily recommended intake. You probably already know that calcium can help prevent the osteoporosis common among older women, but it has a myriad of other health benefits as well. Calcium helps protect colon cells from cancer-causing chemicals, prevents migraine headaches, and can also alleviate many of the symptoms of PMS, making it a useful nutrient for women in particular. A high intake of calcium may also help reduce the risk of kidney stones.

Have you ever wondered where the phrase “Open Sesame” comes from? It refers to the sesame seed pod, which bursts open when it reaches maturity. While you’re winning your next game of Trivial Pursuit, serve up this delicious main course from Dreena Burton’s Eat, Drink, and Be Vegan that features the distinctive taste of toasted sesame oil.

Recipe Profile

Perfect For: An easy way to make tofu taste good

Prep Time: 35 minutes, plus 1 optional hour if you choose to marinate the tofu

Servings: 4

Ingredients:

2 tsp cornstarch or arrowroot powder
1/2 cup orange juice
1 tsp orange zest
3 tbsp tamari or soy sauce
2 tbsp maple syrup
2 tbsp apple cider vinegar
2 cloves garlic, minced
1 tbsp toasted sesame oil
1/8 tsp salt
1 pkg extra-firm tofu, sliced into 1/4-1/2 inch thick squares
1/4 cup green onions, thinly sliced (for garnish)
1-2 tbsp sesame seeds (for garnish)

Preheat oven to 400 F. In a baking dish, combine cornstarch with 2 tbsp orange juice and stir until fully dissolved. Add remaining juice and ingredients except tofu, green onions, and sesame seeds, and stir to combine. Add tofu and turn to coat both sides. Cover and refrigerate to marinate for 1 hour or more, or bake it immediately. To bake, cover with aluminum foil and bake for 15 minutes. Turn over tofu, gently stir to cover tofu with sauce, and bake again, uncovered, for another 6-9 minutes, or until sauce thickens and is bubbling at edges (sauce will continue to thicken as it cools). Remove from oven, sprinkle with green onions and sesame seeds, and serve.