The simple and humble sesame seed, which is just about the size of a pinhead has proved to be really good for the heart. Eating these tiny seeds can help in bringing down cholesterol and boosting blood levels of the heart-cell-protective antioxidants.
Doctors have found that postmenopausal women who took 50 grams (approximately 3 tablespoons) of sesame seed powder daily for 5 days benefited significantly. The seeds actually reduced their total and bad (LDL) cholesterol. They also had lower blood levels of substances linked to lipid peroxidation and oxidative stress (these substances cause cell damage) and higher levels of heart-protective vitamin E. Sesame seeds are also a good source of the amino acid Methionine. This aids in liver detoxification and helps with the absorption of other amino acids.
Given below are quick and easy recipes which use sesame seeds and are healthy too.
TAHINI PASTE
This is very popular and is made from crushed sesame seeds and has a nutty taste. It is a good source of calcium, protein and B vitamins. Tahini is a good source of essential fatty acids (EFA), which help in maintaining healthy skin. Even though it has a high calorie content, the majority fo fats in Tahini are unsaturated. It is a good source of vitamin E which helps in reducing the rate of aging in body cells.
Tahini can be used as a dip or as a spread on bread. It is also a key ingredient in Hummus and Baba ganoush. It is a healthier alternative to butter and margaraine.
SIMPLE RECIPE FOR TAHINI
This takes hardly ten minutes to prepare.
Ingredients for half a cup of Tahini
2 tablespoons sesame seeds
½ teaspoon sesame oil
¼ teaspoon salt
¼ cup tepid water
Use a blended to grind the sesame seeds until smooth. Add sesame oil and salt. Blend until combined. With the motor running, add water to the blender very slowly and blend until smooth.
Note : Since sesame seeds turn rancid very fast, be sure to store away from light and heat and use quickly
RECIPE FOR HUMMUS
1 Cup Chickpeas, thoroughly cooked
¼ cup Tahini
¼ cup olive oil
3 cloves garlic
1 cup lemon juice
1 teaspoon salt
Crush the garlic and mix with the salt, add all the other ingredients apart from lemon juice and olive oil and blend in a blender. While blending, gradually add the olive oil and lemon juice.
This makes a very good dip or spread. I like having it with pita bread.
RECIPE FOR WATER CHESTNUT SALAD
300 gms sliced water chestnuts
8 ounces of snow peas or snap beans, parboiled
Half cup of mixed red and yellow capsicums, thinly sliced
2 teaspoons of light soy sauce
2 teaspoons of cooked sesame oil (I warm it on a stove and cool it down)
Put the water chestnuts and snow peas or beans in a salad bowl.
Puree most of the capsicum with soy sauce and oil. Keep a few slices of capsicum aside to add colour to the salad. Pour the puree on the vegetables. Toss and add salt to taste. Serve immediately.
This intel first appeared on: http://hubpages.com/hub/Sesame-for-Healthy-Heart
