Sesame is one of the oldest cultivated plants in the world, especially prized in the East. In ancient Egypt and India, sesame was considered a sacred plant that provided strength and good health.
This seed contains 50% oil, 20% protein, and a rich source of vitamins and minerals, especially magnesium, iron, calcium, copper, and phosphorus. One tablespoon (about 0.5 oz or 14 g) of sesame seeds contains approximately:
- Calories: 57
- Protein: 1.6 g
- Carbs: 2.1 g
- Fat: 4.9 g
- Fiber: 1.1 g
- Calcium: 88 mg
- Iron: 1.3 mg
- Magnesium: 31 mg
Oriental Dessert
(Makes 6 pieces)
- 6 dates
- 4 tablespoons sesame seeds
- 2 tablespoons ground walnuts
- 1 tablespoon honey
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon nutmeg
Preparation:
Soak the dates in warm water, leave for 10 minutes, then remove the pits. Grind them finely and mix with walnuts, honey, cinnamon, and nutmeg. Form small balls from the mixture and roll them in sesame seeds. Arrange on a baking tray lined with parchment paper and press each one slightly flat. Bake at 350°F (175°C) for about 10 minutes. Let them cool. Best served with green or black tea.
Vegetables with Spiced Dressing
(Serves 4)
- 3 scallions (white parts only)
- 1 tablespoon fresh ginger, minced
- 2 tablespoons soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon sesame oil
- 1 teaspoon sugar
- 1/2 teaspoon salt
- 1/4 teaspoon ground white pepper
- 1 teaspoon cornstarch dissolved in 2 teaspoons water
- 3.5 oz (100 g) carrots, julienned
- 3.5 oz (100 g) broccoli, cut into florets
- 3.5 oz (100 g) mushrooms, sliced
- 3.5 oz (100 g) zucchini, sliced
- 1 tablespoon sesame seeds
Preparation:
Finely chop the scallions and ginger. Mix soy sauce, vinegar, sesame oil, sugar, salt, and pepper. Simmer in a small saucepan. Add cornstarch mixture and cook until thickened. In a separate pot, boil vegetables briefly in salted water, then strain. While warm, pour the dressing over the vegetables. Sprinkle with sesame seeds. Serve warm or chilled.
Pasta with Sesame and Leek
(Serves 2)
- 5 oz (150 g) linguine
- 1 tablespoon vegetable oil
- 1 small leek, white part only, finely sliced
- 2 garlic cloves, minced
- 1 tablespoon sesame seeds
- 1/2 tablespoon soy sauce
- 1/2 tablespoon rice vinegar
- 1/2 tablespoon sesame oil
Preparation:
Cook pasta and drain. Heat vegetable oil in a pan, sauté the leek and garlic until soft. Add sesame seeds, soy sauce, vinegar, and sesame oil. Mix with pasta. Serve immediately, garnished with extra sesame seeds if desired.
Chicken in Aromatic Sauce
(Serves 4)
- 1.5 lb (700 g) boneless chicken thighs
- 3 scallions, chopped
- 1 small onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon grated fresh ginger
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 1/2 tablespoon sesame oil
- 1/4 cup water
- 1 tablespoon sesame seeds
Preparation:
In a bowl, mix all ingredients except sesame seeds. Add chicken and marinate for 30 minutes. Place chicken with marinade into a baking dish and bake at 375°F (190°C) for about 40 minutes. Occasionally spoon sauce over the meat. Sprinkle with sesame seeds before serving. Serve hot with rice or noodles.
