Black Sesame Seed
Description
Black sesame seeds are the un-hulled seeds of the Sesamum indicum plant, known for their rich, nutty flavor and crunchy texture. This small but mighty ingredient is a staple in various cuisines, adding both visual appeal and depth to dishes around the world. Black sesame seeds are used in whole, ground, or oil form, making them incredibly versatile in the kitchen.
Common uses
Black sesame seeds are commonly sprinkled on top of dishes as a garnish, mixed into doughs and batters, or blended into sauces and dressings to enhance texture and flavor.
Nutritional value
Calories
A 1-ounce (28 grams or about 2 tablespoons) serving of black sesame seeds contains approximately 160 calories.
Protein
This serving size offers around 5 grams of protein, making it a good plant-based protein source.
Fat
Black sesame seeds are high in healthy fats, with about 14 grams per serving, predominantly polyunsaturated and monounsaturated fats.
Carbohydrates
They contain about 7 grams of carbohydrates, most of which are dietary fibers that aid in digestion.
Vitamins
Black sesame seeds are a good source of B vitamins, especially niacin, which is crucial for energy metabolism and nervous system function.
Minerals
They are rich in minerals such as calcium, iron, magnesium, phosphorus, and zinc, contributing to bone health and various bodily functions.
Health benefits
Black sesame seeds are associated with numerous health benefits, including improved heart health due to their high unsaturated fat content, better digestive health thanks to their fiber, and potential protective effects against certain types of cancer due to their phytochemicals. They also promote skin and hair health through their antioxidant properties.
Potential risks
While black sesame seeds are generally safe for consumption, they can pose allergy risks for some individuals. Additionally, their high-calorie content can contribute to weight gain if consumed in large quantities without proper portion control.
Common recipes
Common recipes include sushi rolls, breads, cakes, and tahini-based dishes. They are also featured in Asian desserts such as tang yuan and black sesame soup.
Cooking methods
Black sesame seeds can be toasted to enhance their flavor or pressed to extract oil. They are also often ground into a paste for use in various dishes.
Pairing with other ingredients
They pair well with honey, ginger, soy sauce, and citrus flavors, as well as with other seeds and nuts.
Summary
Black sesame seeds are a flavorful and nutritious ingredient that can be used in a myriad of dishes across different cuisines. Their unique nutty taste and health benefits make them a popular choice for enhancing both sweet and savory recipes.