Down sesame street of the food world

Dear readers,

More of the small wonders of nature. these creamy, tiny seeds are so delicious and nutritious, you wonder why more people don’t eat them. As with so many items in the food world, sesame seeds are also stunningly versatile. Many sesame seed lovers simply eat them toasted while others sprinkle them in just about every other dish. use them whole, toasted, raw, ground, made into a paste or combined with other nuts and seeds. They are a powerhouse of nutrition.

Nutrient value: Sesame has many health benefits that are due to its mineral, antioxidant and vitamin content. Rich in protein, dietary fibre, monounsaturated fats, vitamin E and B-complex vitamins such as niacin, folic acid, thiamin (Vitamin B1), pyridoxine (Vitamin B6) and riboflavin, its minerals are calcium, iron, manganese, zinc, magnesium, selenium and copper. Sesame seeds contain two unique substances - sesamin and sesamolin, which have potential health-boosting properties.

health benefits: Antioxidant and anti-cancer properties, consumption of sesame may reduce cholesterol and improve heart health. It can also prevent high blood pressure. Seasameseeda are a good source of fibre. For osteoporosis pateints, sesame seeds consumption is good as they contain calcium, which is good for healthy bones.

How to include sesame seeds in your diet: Roasted and ground, they are a wonderful nutty, textured addition to soups, salads, desserts, particulalrly sundaes and ice cream toppings.

Add them to noodle dishes, whether stir fries or regualr cooked noodles. Toss them into dishes with chickpeas, shell fish, eggplant, lamb and chicken mince as they pair very well with these.

They are glorious in rice dishes. Toast them and be generous about their inclusion.

Ground sesame seeda are great in cereals and porridge.

Toast, breads, blinis, cakes, biscuits are often studded with sesame. Apart from taste, they add a boost of nutrition.

Tahini, that wonderful, nutty paste of sesame seeds is a great versatile product. hummous and moutabbel are the two star dishes of this region which are packed with sesame goodness. You can also use tahini as a thickner in many dishes and curries.

Sesame seeds, toasted and ground with dry red chillies and spices like cumin and coriander seeds makes for an excellent spice mix that can be added to cooked rice for a truly delicious spiced rice. Add this mix to vebegtable dishes also for a piquant taste and great nutrition.

Sprinkle them on crackers,or when baking bread stciks and crusty buscuits, coat them with sesame seeds.

You can add sesame seeds to panckaes anc chappatties.

A great dish is steamed broccoli with olive oil and lemon dressing with toasted sesame seeds and stir-fried beef.

Sesame seed oil is a very nutritious cooking medium and has been used for centuries in the culinary tradition of the Sub continet.

How to choose sesame seeds: They must smell fresh and have the distinctive flavour. Do not buy them if they smell musty or off. Sesame seeds have a high oil content so if not stored well and consumed soon, they may turn rancid. Buy fresh and quality sesame seeds in moderate quantities and use them quickly.

Calorie count: Whole, roasted or toasted, 28 gms = 158 cal.

TIP: Sesame seeds come in different colirs - white, black yellow and red. Nutrients in sesame seeds are better absorbed by the body when they are pulverised or ground.

Beauty tip: women in ancient Babylon ate a mixture of sesame seeds and honey for longer-lasting beauty and youthfulness.