Sesame (Sesamum indicum)

Introduction:

The small seeds refine a lot of dishes with their aromatic nutty taste and contribute to a balanced diet.

Use/Preparation:

Sesame seeds are used on and in baked goods and can enhance a variety of dishes, especially Asian dishes. Tahin (sesame puree) is used to make savoury sauces, dressings, in desserts or in classic dips such as hummus and baba ganoush. Sesame oil is suitable for steaming and frying.

Health:

Sesame is rich in polyunsaturated fatty acids, iron, calcium, phosphorus, magnesium and selenium as well as B vitamins.

Alternatives:

Hemp seeds are also a good source of protein and healthy fats. They also have a comparable nutty taste. Omega-3-rich flax and chia seeds, as well as sunflower seeds and pumpkin seeds, are also nutrient-rich alternatives that can be used in a similar way.

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Average nutritional values raw	per 100 g
Energy (kcal/kJ)	600/2483
Fat	50 g
Healthy fatty acids	7,6 g
Carbohydrates	10 g
Sugar	0,5 g
Protein	21 g
Salt	0,1 g