Sesame, also known as sesame seeds, are seeds that come from a plant whose scientific name is Sesamum indicum, characterized by its high fiber content that helps to improve intestinal function and to take care of heart health.
These seeds are rich in antioxidants, lignans, vitamin E and other micronutrients that confer various health properties. There are several varieties of these seeds, which can be white, black, yellow, gray, brown and red, depending on the region where they are grown, being the best known white and black sesame seeds.
Benefits of sesame
Due to its astringent, analgesic, antioxidant, anti-inflammatory and antimicrobial properties, sesame could provide several health benefits, which include:
In addition, sesame is rich in folate, and, for this reason, it can be used in the diet of pregnant women, to reduce the risk of malformations in the baby, such as spina bifida or heart disease. It also prevents cases of anemia in pregnant women and preeclampsia.
The following table shows the nutritional composition:
It is important to mention that to obtain all the benefits mentioned above, sesame seeds should be included in a balanced and healthy diet.
How to consume it
Sesame can be consumed in its natural form, in the form of seeds or used to prepare breads, cakes, cakes, cakes or cookies, for example.
In addition, these seeds do not alter the taste of food, being able to be added even in foods such as yogurt, rice, salads, cereal bars, cereals, atoles, smoothies, juices or creams such as hummus, this will decrease the absorption of carbohydrates and increase satiety, thus promoting weight loss.
The recommended amount to obtain its benefits is 1 to 2 tablespoons per day.
Recipes with sesame
Some recipes that can be made with sesame are:
1. Sesame paste
Sesame paste, also known as Tahini, is easy to prepare and can be put on breads, for example, or used to make sauces or to season other dishes, such as falafel, for example.
To make Tahini, simply brown 1 cup of sesame seeds in a pan and add a little bit of olive oil to it.
To make Tahini, simply brown 1 cup of sesame seeds in a pan.Place the sesame seeds in a frying pan, being careful not to burn the seeds. Then, let cool slightly and place the seeds and 3 tablespoons of olive oil in a food processor until a paste is formed.
During the process, it is possible to add more olive oil until the desired texture is reached. In addition, it can be seasoned with salt and pepper to taste.
2. Sesame crackers
Sesame crackers are an excellent choice for a snack or to eat with coffee or tea.
How to prepare
In a bowl, mix all ingredients by hand until a dough is formed. Then, stretch the dough with a rolling pin, cut into small pieces, place on a greased tray, make small holes with a fork. Then, take the tray to the preheated oven at 180 ºC and leave for about 15 minutes or until golden brown.
Then, let cool a little and consume.