CELEBRITY MASTER CHEF DR KAVIRAJ KHIALANI
INTRODUCTION
White sesame seeds are small, flat, oval-shaped seeds with a delicate, nutty flavor and a slight crunch. They are derived from the sesame plant (Sesamum indicum), which is cultivated in various parts of the world, including Africa, India, and Central America. These seeds are highly valued for their oil content and have been used for culinary, medicinal, and cosmetic purposes for thousands of years.
- Packed with healthy fats, vitamins, minerals, and antioxidants, white sesame seeds offer numerous health benefits, including supporting heart health, bone health, and more
White sesame seeds are a common ingredient in various cuisines, especially in Asian, Middle Eastern, and Mediterranean dishes. They are often used as a garnish on bread, salads, sushi, and desserts or ground into a paste called tahini, which is a key ingredient in hummus and baba ganoush.
ORIGIN
The origin of white sesame seeds can be traced back to over 3,000 years ago, making it one of the oldest oilseed crops known to humanity. Sesame (Sesamum indicum) is believed to have originated in the Indian subcontinent or Africa, with historical and archaeological evidence suggesting both regions as possible centers of origin.
In India, sesame seeds have been cultivated for thousands of years and are mentioned in ancient Hindu texts, indicating their importance in Indian culture and cuisine from early times. Similarly, sesame seeds have been found in archaeological sites in Africa, dating back to the same period, suggesting they were also domesticated and widely used there.
HEALTH BENEFITS OF WHITE SESAME SEEDS
White sesame seeds are not just versatile in culinary uses; they also offer a myriad of health benefits due to their rich nutrient profile. Here are some notable health benefits of white sesame seeds:
Nutrient-Rich: They are a good source of healthy fats, protein, B vitamins, minerals, fiber, antioxidants, and other beneficial plant compounds.
Heart Health: The seeds contain sesamin and sesamolin, substances that can lower cholesterol levels, potentially reducing the risk of heart disease. Their high content of unsaturated fats also contributes to heart health.
Bone Health: White sesame seeds are a rich source of calcium and magnesium, essential minerals for bone health. This makes them particularly beneficial in preventing osteoporosis and maintaining bone density.
Anti-inflammatory Properties: The seeds have anti-inflammatory properties, which can help in reducing inflammation and may protect against various diseases associated with inflammation.
Rich in Antioxidants: Sesame seeds are high in antioxidants, which help in fighting oxidative stress in the body. This can lead to a reduced risk of chronic diseases.
Blood Sugar Control: The high fiber content in sesame seeds can help in managing blood sugar levels, making them beneficial for people with diabetes or those at risk of developing the condition.
Supports Thyroid Health: They are a good source of selenium, a mineral that is essential for the production of thyroid hormones. This makes sesame seeds beneficial for thyroid health.
Skin and Hair Health: The rich nutrient profile, especially zinc and B vitamins, supports skin and hair health. Sesame oil is also commonly used for its moisturizing and healing properties.
Digestive Health: The fiber in sesame seeds can help in promoting digestive health by aiding bowel movements and supporting a healthy gut microbiome.
USES OF WHITE SESAME SEEDS IN KITCHEN
White sesame seeds are incredibly versatile in the kitchen, adding flavor, crunch, and nutritional value to a wide range of dishes. Here are some common uses of white sesame seeds in cooking:
Garnishing: Sprinkle them on salads, stir-fries, and noodles for added crunch and a nutty flavor. They are also a popular garnish on sushi rolls and avocado toast.
Baking: Incorporate sesame seeds into bread, crackers, cookies, and pastries. They can be mixed into the dough or sprinkled on top before baking.
Sesame Paste (Tahini): Ground into a fine paste, white sesame seeds are the main ingredient in tahini, a key component in hummus, baba ganoush, and various dressings and sauces.
Toasting: Toasting white sesame seeds in a dry pan enhances their flavor. This can be done before using them as a garnish or incorporating them into recipes.
Sesame Oil: While sesame oil is usually made from toasted seeds, white sesame seeds can also be used to produce a lighter, more delicate oil suitable for dressings and marinades.
Encrusting: They can be used to coat chicken, fish, or tofu before cooking, providing a crispy exterior and adding flavor.
In Desserts: Sesame seeds can be added to sweets and desserts, such as sesame seed balls, halva, and various bars and candies.
Granolas and Cereals: Mix them into homemade granolas, muesli, or cereal bars for added texture and nutritional benefits.
As a Spice: Ground sesame seeds, often mixed with other spices, can be used as a seasoning blend, such as in the Japanese condiment gomasio.
Sauces and Dips: Beyond tahini, sesame seeds can be blended into sauces, dips, and spreads to add nuttiness and depth of flavor.
RECIPES USING WHITE SESAME SEEDS
SESAME CRUSTED SALMON
Ingredients
- 4 salmon fillets
- ¼ cup white sesame seeds
- Salt and pepper
- 2 tbsp olive oil
Instructions
- Season the salmon fillets with salt and pepper.
- Press the white sesame seeds onto both sides of the salmon fillets.
- Heat olive oil in a pan over medium heat. Cook the salmon for 4-5 minutes on each side or until golden and cooked through.
HUMMUS WITH TAHINI
Ingredients
- 1 can chickpeas, drained
- ¼ cup tahini (made from ground white sesame seeds)
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- Salt to taste
- 2 tbsp olive oil
- Paprika, for garnish
Instructions
- Blend chickpeas, tahini, lemon juice, garlic, and salt until smooth.
- Drizzle with olive oil and sprinkle paprika on top before serving.
SESAME SEED BALLS
Ingredients
- 1 cup white sesame seeds
- 1 cup jaggery or brown sugar
- 1 tbsp ghee or clarified butter
Instructions
- Heat the ghee and melt the jaggery until it forms a thick syrup.
- Mix in the sesame seeds, then allow to cool slightly.
- Form into small balls while the mixture is still warm. Let cool completely.
SESAME NOODLES
Ingredients
- 8 oz noodles
- ¼ cup soy sauce
- 2 tbsp sesame oil
- 1 tbsp vinegar
- 1 tbsp sugar
- 2 tbsp white sesame seeds, toasted
- Green onions, sliced for garnish
Instructions
- Cook noodles according to package instructions; drain.
- Mix soy sauce, sesame oil, vinegar, and sugar in a bowl. Toss with the noodles.
- Sprinkle with sesame seeds and green onions before serving.
SESAME BANANA BREAD
Ingredients
- 2 cups all-purpose flour
- 1 tsp baking soda
- ¼ tsp salt
- ½ cup butter, softened
- ¾ cup sugar
- 2 eggs
- 1 tsp vanilla extract
- 3 ripe bananas, mashed
- ¼ cup yogurt
- ½ cup white sesame seeds
Instructions
- Mix flour, baking soda, and salt.
- In another bowl, cream butter and sugar. Add eggs, vanilla, bananas, and yogurt.
- Combine wet and dry ingredients. Stir in sesame seeds.
- Pour into a greased loaf pan and bake at 350°F for 60 minutes.
SESAME SEED COOKIES
Ingredients
- 1/2 cup unsalted butter, softened
- 1/2 cup granulated sugar
- 1/2 cup brown sugar, packed
- 1 egg
- 1 teaspoon vanilla extract
- 1 1/4 cups all-purpose flour
- 1/2 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/4 teaspoon salt
- 1/2 cup sesame seeds
Instructions
- Preheat your oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a mixing bowl, cream together the butter, granulated sugar, and brown sugar until light and fluffy.
- Add the egg and vanilla extract, and beat until well combined.
- In a separate bowl, whisk together the flour, baking powder, baking soda, and salt.
- Gradually add the dry ingredients to the wet ingredients, mixing until a dough forms.
- Roll the dough into small balls, about 1 inch in diameter.
- Place the sesame seeds in a shallow bowl. Roll each dough ball in the sesame seeds, coating them evenly.
- Place the coated dough balls on the prepared baking sheet, spacing them about 2 inches apart.
- Flatten each dough ball slightly with the palm of your hand.
- Bake the cookies in the preheated oven for 10-12 minutes, or until the edges are golden brown.
- Remove the cookies from the oven and allow them to cool on the baking sheet for a few minutes before transferring them to a wire rack to cool completely.
CONCLUSION
White sesame seeds are a small but mighty ingredient with a rich history and a vast array of uses in cuisines around the world. From their origins in the Indian subcontinent and Africa, these seeds have become a global staple, appreciated not only for their delicate, nutty flavor and crunchy texture but also for their impressive nutritional profile. Packed with healthy fats, vitamins, minerals, and antioxidants, white sesame seeds offer numerous health benefits, including supporting heart health, bone health, and more.
Celebrity Master Chef Dr Kaviraj Khialani is a Mumbai-based hotel-restaurant and food consultant. He is specialised in over 33 international cuisines and has quality experience with hotels and airlines as a part of his long journey of over two decades in his chosen field. Chef Kaviraj is a renowned author, academician, food designer, writer and has also been awarded several national awards and global recognitions for his talent & outstanding achievements. Besides having been featured on several food shows on ColorsTV and Star Plus he is a mentor, coach and guide to aspiring to be future chefs and hoteliers of tomorrow.
He can be contacted at twitter: @kaviraj_chef, Mobile: 91 9820939336. Mail: chefkaviraj249@gmail.com
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