Experience the Health Benefits of Sesame
By Dr. Ben Kim

Did you know that half a cup of sesame seeds contains three times more
calcium than half a cup of whole milk? In addition to being an excellent
dietary source of calcium, sesame seeds are also a good source of
manganese, copper, magnesium, iron, phosphorus, vitamin B1 (thiamin),
zinc, vitamin E, healthy protein, and fiber.

Sesame seeds also contain sesamin and sesamolin, two substances that are
thought to prevent high blood pressure and protect the liver against
oxidative damage.
Here are two ways in which you can enjoy the distinctive flavor and
health benefits of sesame seeds through your diet:

Sesame Seasoning

1/2 cup unhulled sesame seeds, available in most health food stores and
large markets
2 tablespoons of nutritional yeast, also available in most health food
stores
1/2 teaspoon of sea salt

Toast unhulled sesame seeds in a dry pan over low to medium heat for
about 5 minutes, or until seeds begin to brown and pop. Be sure to stir
steadily while toasting.

Use a strong blender to grind toasted sesame seeds, nutritional yeast,
and sea salt into a fine powder.

This delicious sesame seasoning can be sprinkled generously over
vegetable salads, steamed vegetables, and whole grains like brown rice
and quinoa. Keep leftovers in an airtight container and store in the
refrigerator. The quantities listed above make approximately half a cup
of sesame seasoning.

Tahini (Sesame Seed Paste)

2 tablespoons of sesame seeds - they don't have to be unhulled
1/2 teaspoon of sesame oil
1/4 teaspoon of salt
1/4 cup of lukewarm water

Grind sesame seeds in a blender until smooth. Add sesame oil and sea
salt. Then add 1/4 cup of water in a slow drizzle while blending and
continue until all of the water has been added and the entire mixture is
smooth. The quantities listed above make approximately half a cup of
tahini. Be sure to store leftovers in an airtight container in the
refrigerator.

Note: sesame oil is relatively high in polyunsaturated fatty acids,
which are easily damaged when exposed to heat and light. It is best to
keep your consumption of sesame oil to a minimum. You can substitute the
sesame oil in this recipe with extra water if you are concerned about
your intake of polyunsaturated fatty acids.

Another way to enjoy the health benefits of sesame is to include sesame
leaves in your diet. Sesame leaves are a staple green vegetable in the
traditional Korean diet, and are valued for their mineral density and
strong aroma. They are as aromatic as herbs like basil and mint, but
have a unique, nutty fragrance. Sesame leaves are difficult to find in
most supermarkets. They are readily available in Korean markets,
packaged up in neatly stacked bundles. They can be used in fresh
vegetable salads. They can also be used as wraps to eat with rice and
miso, as described in the following recipe:

Korean Miso (Den Jang) Wraps

1 tablespoon of miso (or den jang, the Korean version of miso)
1-1/2 teaspoons of sesame oil
1/4 teaspoon of hot chili paste (optional)
Bowl of cooked brown or white rice
6-12 sesame leaves

Mix miso, sesame oil, and hot chilli paste together in a small bowl
until uniform. This mixture is called sahm jang, and is typically served
in a small bowl at the center of the table.

Place a small spoonful of rice in the center of a sesame leaf, add a
small dollop of sahm jang to the rice, wrap it closed with the outer
portions of the sesame leaf, and enjoy. You can use romaine, green
leafy, or red leafy lettuce in addition to using sesame leaves, taking
turns with any and all leafy greens that are available at the table for
each new wrap.

Sesame leaves and sesame seeds come from a flowering plant called
Sesamum indicum, which is an annual plant that grows to about 1.5 to 3
feet in height. If you come to enjoy sesame leaves, I recommend that you
try growing Sesamum indicum in your vegetable garden. My grandmother has
grown this plant with ease here in Ontario over the past two decades.
You can ask the owner of your local Korean market where you can buy
seeds that will allow you to grow ggaen neep, the Korean word for sesame
leaves. Alternatively, if you can find a Korean neighbor who grows this
plant, ask him or her to save you some of the seeds that appear at the
end of the growing season.