Black sesame is rather unknown in this country. The small grains are full of nutrients. We explain to you what makes it so healthy and how you can process it.
Black sesame is mainly harvested around the Himalayas. It is considered the original form of sesame and contains a particularly large number of nutrients. People have been using it as a remedy and healthy ingredient in kitchens for thousands of years. Black sesame tastes stronger than the more familiar, white version of the seeds. You can also use black sesame oil for cooking and as a natural remedy.
What makes black sesame so healthy?
Black sesame is considered cholesterol-lowering, nutrient-rich and bone-strengthening. The many valuable ingredients in the small grains are responsible for this.
Black sesame contains a lot of calcium. With a calcium content of 800 milligrams per 100 grams, sesame contains more calcium than dairy products. It is therefore a good source of nutrients for people who follow a vegan diet or cannot consume cow’s milk for health reasons. Another plus is the high iron content of black sesame. It also contains B vitamins, vitamin A, magnesium, zinc and selenium.
Furthermore, black sesame is said to have an antioxidant effect. This protects the body from free radical attacks.
Black sesame is low in carbohydrates and high in plant-based protein. This makes it a reliable source of protein and attractive for strength athletes, especially for athletes who eat vegan.
The contained proteins and amino acids contribute to a healthy and strong growth of hair and nails as well as to an optimal function of cells and muscles. Because black sesame is high in fiber, it helps to regulate the intestinal flora naturally.
How to process black sesame
In order to benefit from the valuable ingredients in the granules, it is best to eat them raw. Black sesame is a delicious component in smoothies, salads and muesli. If you like, you can also eat black sesame pure. A guideline is one to two teaspoons per day. The following recipe shows you how to prepare two servings of black sesame salad. You need:
2 hands full of green lettuce of your choice (overview of the types of lettuce)
2 tbsp olive oil
2 tbsp balsamic vinegar
1 tsp mustard
2 tbsp black sesame seeds
You should plan about 20 minutes to prepare the salad:
Peel the beets and grate them finely. Since beetroot stains heavily, we recommend wearing gloves when processing it.
Grate the carrots too.
Wash the lettuce and spin dry. Tear the lettuce into bite-sized pieces.
Peel the onion and cut into rings.
Whisk together olive oil, balsamic vinegar, mustard, salt, and pepper to form a dressing.
Pour the dressing over the salad and mix well.
Toast the sesame seeds in a pan for 2-3 minutes. You don’t need to add any oil. Alternatively, you can also sprinkle the raw sesame seeds over the salad.
Garnish the salad with the black sesame seeds.
Bake sesame puff pastry sticks: recipe
The puff pastry sticks are easy to prepare. They are a great accompaniment to soups and a tasty component on the party buffet. You need:
1 pack of puff pastry (or make your own)
2 tbsp black sesame seeds
Roll out the puff pastry and brush it with some water.
Cut the puff pastry into narrow strips.
Sprinkle the puff pastry strips with salt and sesame seeds.
Spread the strips on a baking sheet. Bake the whole thing for about 20 minutes at 180 degrees top/bottom heat. The puff pastry sticks are good when they are lightly brown in color.
You can of course vary the sticks, for example with chilli flakes, garlic or oregano.