Sesame seeds are one of the best tasting nutrient dense seeds.
An easy way to enjoy these teeny-tiny seeds is tahini. Tahini essentially is what peanut butter is to peanuts, ground sesame seeds in a thick and creamy paste. Sesame seeds have been used in Asian and Middle Eastern cuisines to add a strong nutty flavor with a crunch. They’re perfect to add to dishes where a little extra nuttiness or crunch is needed without having to use a large volume.
How to Use:
Use in tahini, aka pureed sesame seeds, or in smoothies, as toppings for oatmeal, porridge, in granolas, muesli, sprinkled on salads, baked goods, in trail mixes, roasted as a snack, salad dressings, sauces, or homemade nut milk.
Nutrient Breakdown of Sesame Seeds:
*per 1 cup, shelled
Protein — 1 cup of sesame seeds contains 26g protein
Fiber — 1 cup of sesame seeds contains 17g fiber
Healthy fats — 1 cup of sesame seeds contains 72g fat
Calcium — 9% DV
Iron — 53% DV
Phosphorus — 100% DV
Magnesium — 129% DV
Potassium — 16% DV
Zinc — 67% DV
Copper — 105% DV
Manganese — 108% DV
Selenium — 209%
Vitamin E — 13% DV
Thiamin — 70% DV
Niacin — 44% DV
B6 — 30% DV
Folate — 43% DV
Antioxidants — phenolic antioxidants
Sesame seeds, as with most seeds, are loaded with minerals which are incredibly important for our bodies. Sesame seeds, in particular, are great sources of magnesium, calcium, iron, zinc, molybdenum, and selenium! Copper has been shown to help relieve inflammatory diseases such as arthritis. Other minerals found in sesame seeds such as magnesium, calcium, and zinc have been shown to help with colon cancer, prevent migraine headaches, PMS, reduce bone loss and support general bone health, support respiratory and heart health and reduce cholesterol!
Where to Purchase:
Health food stores, grocery stores, farmers markets, or online retailers. Go for raw and unsalted varieties, if purchasing tahini, opt for raw and unsalted varieties as well.
Tips and Tricks:
If purchasing seeds in bulk, store half in the freezer to keep from going rancid and keep the rest in the pantry for quick use in mason jars.