Plants That Heal – Episode 7 |Sesame

For centuries, humans have turned to the natural world for healing remedies. Among the vast array of medicinal plants, the sesame plant (Sesamum indicum) stands out with its rich history and diverse therapeutic applications. More than just a delicious ingredient sprinkled on your favorite foods, sesame boasts an impressive profile of health-boosting properties, making it a valuable addition to any natural health arsenal.

A Journey Through History:

The sesame plant, an annual flowering herb, has been cultivated for over 5,000 years, with its origins traced back to India and Africa. Its resilience and adaptability have allowed it to thrive in various climates, leading to its integration into culinary traditions and medicinal practices across cultures. Ancient Egyptians used sesame in medications, while Ayurvedic medicine has long revered its warming and nourishing qualities.

Nutritional Powerhouse and Medicinal Marvel:

The true power of the sesame plant resides in its seeds, which are packed with essential nutrients and potent compounds. These tiny powerhouses are rich in:

• Healthy Fats: Sesame seeds are abundant in monounsaturated and polyunsaturated fatty acids, including omega-6 fatty acids, which are crucial for heart health and brain function.
• Protein: A good source of plant-based protein, sesame seeds contribute to muscle building and overall well-being.
• Fiber: High fiber content aids in digestion, promotes satiety, and helps regulate blood sugar levels.
• Vitamins and Minerals: Sesame seeds are a treasure trove of essential vitamins, including vitamin E, known for its antioxidant properties, and minerals like calcium, iron, magnesium, and zinc, vital for bone health, energy production, and immune function.
• Unique Compounds: Sesame seeds contain unique compounds like sesamin and sesamolin, powerful antioxidants with potential anti-inflammatory, anti-cancer, and cholesterol-lowering effects.

Therapeutic Applications:

The impressive nutritional profile of sesame seeds translates into a wide range of potential health benefits:

• Heart Health: The healthy fats and antioxidant compounds in sesame seeds can help lower cholesterol levels, reduce blood pressure, and improve overall cardiovascular health.
• Bone Health: High calcium and zinc content contribute to strong bones and may help prevent osteoporosis.
• Anti-inflammatory Properties: Sesamin and sesamolin have demonstrated anti-inflammatory effects, potentially alleviating symptoms of arthritis and other inflammatory conditions.
• Skin Health: Sesame oil is often used topically to nourish and moisturize the skin, treat dryness, and reduce the appearance of scars. Its antioxidant properties can also protect the skin from damage caused by free radicals.
• Digestive Health: The fiber content in sesame seeds promotes healthy digestion and can help relieve constipation.
• Diabetes Management: Some studies suggest that sesame seeds may help improve blood sugar control and insulin sensitivity in individuals with diabetes.

Incorporating Sesame into Your Life:

There are many ways to incorporate sesame into your diet and skincare routine:

• Seeds: Sprinkle sesame seeds on salads, stir-fries, or roasted vegetables. You can also add them to smoothies or breakfast cereals for a nutritional boost.
• Tahini: This sesame seed paste is a key ingredient in hummus and can be used as a spread on sandwiches or wraps.
• Sesame Oil: Use it for cooking, salad dressings, or as a massage oil for its nourishing and skin-soothing properties.
• Sesame Milk: A plant-based alternative to dairy milk, sesame milk is a good source of calcium and other nutrients.
• Sesame Snaps: A sweet and crunchy treat, but be mindful of the sugar content.

Important Considerations:

Excessive consumption of sesame seeds may lead to digestive discomfort due to their high fiber content.

A Delicious and Healing Recipe:

1. Sesame Tofu with Broccoli and Noodles:

This quick and easy weeknight meal is bursting with flavor and texture.

• Ingredients:
  • 1 block extra-firm tofu, pressed and cubed
  • 1 head broccoli, cut into florets
  • 2 cloves garlic, minced
  • 2 tablespoons soy sauce (tamari for gluten-free)
  • 1 tablespoon sesame oil
  • 1 tablespoon rice vinegar
  • 1 tablespoon maple syrup or honey (for vegan option, use maple syrup)
  • 1 teaspoon ginger, grated
  • 1/4 cup sesame seeds, toasted
  • Cooked noodles of your choice (soba, udon, or rice noodles work well)
  • Optional: red pepper flakes for a touch of heat
• Instructions:
  1. Toss tofu cubes with a tablespoon of soy sauce.
  2. Heat sesame oil in a large skillet or wok over medium-high heat. Add tofu and cook until golden brown and crispy on all sides. Remove from skillet and set aside.
  3. Add broccoli florets to the skillet and cook until tender-crisp, about 5-7 minutes. Add garlic and ginger and cook for another minute until fragrant.
  4. In a small bowl, whisk together remaining soy sauce, rice vinegar, maple syrup (or honey), and red pepper flakes (if using).
  5. Pour the sauce over the broccoli and cook for a minute, allowing the sauce to thicken slightly.
  6. Return the tofu to the skillet and toss with the broccoli and sauce.
  7. Stir in the toasted sesame seeds.
  8. Serve over cooked noodles, garnished with additional sesame seeds.

2. Sesame-Crusted Avocado with Spicy Peanut Sauce:

This appetizer or light lunch is a celebration of textures and flavors.

• Ingredients:
  • 2 ripe avocados, halved and pitted
  • 1/2 cup sesame seeds (black and white for visual appeal)
  • 2 tablespoons flour (all-purpose or gluten-free blend)
  • 1 egg, beaten (can be substituted with aquafaba for a vegan option)
  • Salt and pepper to taste
  For the Spicy Peanut Sauce:
  • 2 tablespoons peanut butter
  • 1 tablespoon soy sauce (tamari for gluten-free)
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 teaspoon maple syrup or honey (for vegan option, use maple syrup)
  • 1/2 teaspoon sriracha (or more to taste)
  • 1-2 tablespoons water, to thin
• Instructions:
  1. In a shallow dish, combine the sesame seeds.
  2. In another shallow dish, place the flour, seasoned with salt and pepper.
  3. In a third shallow dish, whisk the egg (or aquafaba).
  4. Gently coat each avocado half in flour, then dip it in the egg (or aquafaba), and finally dredge it in the sesame seeds, pressing to adhere.
  5. Heat a skillet over medium heat. Add a small amount of oil.
  6. Carefully place the sesame-crusted avocado halves in the skillet and cook for 2-3 minutes per side, or until golden brown and the sesame seeds are toasted.
  7. While the avocado is cooking, whisk together all ingredients for the spicy peanut sauce, adding water as needed to reach your desired consistency.
  8. Serve the sesame-crusted avocado halves with a generous drizzle of spicy peanut sauce.

3. Tahini-Roasted Vegetables:

Tahini, made from ground sesame seeds, adds a creamy, nutty richness to roasted vegetables.

• Ingredients:
  • 1 lb mixed vegetables (broccoli, carrots, sweet potatoes, zucchini, bell peppers – chopped into bite-sized pieces)
  • 2 tablespoons tahini
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 clove garlic, minced
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Chopped parsley or cilantro, for garnish
• Instructions:
  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, combine tahini, olive oil, lemon juice, garlic, cumin, salt, and pepper.
  3. Add the chopped vegetables to the bowl and toss to coat evenly with the tahini mixture.
  4. Spread the vegetables in a single layer on a baking sheet.
  5. Roast for 20-25 minutes, or until the vegetables are tender and slightly caramelized, flipping halfway through.
  6. Garnish with chopped parsley or cilantro and serve warm.

4. Sesame-Ginger Roasted Vegetables
This simple and flavorful recipe showcases the deliciousness and health benefits of sesame seeds.
Ingredients:
1 lb mixed vegetables (broccoli, carrots, bell peppers, zucchini), chopped
2 tablespoons sesame oil
1 tablespoon soy sauce (low sodium)
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1 tablespoon sesame seeds
Optional: Pinch of red pepper flakes for heat
Instructions:
Preheat oven to 400°F (200°C).
In a large bowl, toss the chopped vegetables with sesame oil, soy sauce, ginger, and garlic.
Spread the vegetables in a single layer on a baking sheet lined with parchment paper.
Roast for 20-25 minutes, or until the vegetables are tender-crisp.
Remove from oven and sprinkle with sesame seeds and red pepper flakes (if using).
Serve immediately and enjoy!

Also Watch :

Plants That Heal – Episode 6 |Periwinkle