The Complete Idiot's Guide to the Mediterranean Diet by Kimberly A. Tessmer

Author:Kimberly A. Tessmer
Language: eng
Format: epub
Publisher: Penguin Group USA, Inc.
Published: 2010-09-23T00:00:00+00:00

Sesame Seeds

Sesame seeds are popular in many Middle Eastern dishes. They add a nutty taste and are available in a variety of colors including brown, red, black, yellow, and ivory. These seeds are a very good source of copper, manganese, magnesium, calcium, iron, phosphorus, thiamin, and zinc. Sesame seeds are a good source of fiber and healthy monounsaturated fats. They contain a phytoestrogen known as lignan that is an antioxidant and may have anticancer effects. In addition, they contain a substance called phytosterols, which may help to block cholesterol production. Sesame seeds may also lower cholesterol levels and blood pressure, fight cancer, provide relief from rheumatoid arthritis, support bone health and vascular and respiratory health, and boost the body’s antioxidant capacity. With the combination of nutrients that sesame seeds contain and the possible health benefits, you have plenty of reasons to add them to your diet.

Sesame seeds with their shells should be stored in an airtight container in a cool, dark, dry place. Once the seeds are hulled, like many other nuts and seeds, they are more prone to rancidity and should be stored in the refrigerator or freezer.

The nutty flavor of sesame seeds can add a special touch to even the most basic dish. They are perfect in salads, dressings, vegetables, rice dishes, stir-fries, and baked goods such as breads and muffins. Sesame seeds are the main ingredient in tahini (sesame seed paste) and in the Middle Eastern treat halvah. Tahini can be spread on breads and drizzled with honey for a sweet treat. Tahini is also used in hummus.

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