SESAME SEEDS (TIL)

SESAME SEEDS (TIL)

                              Sometimes, small seeds can sprout large health benefits. This can certainly be said about til (sesame seeds). In addition to their popular use in making crunchy til ladoos, gajjaks, as dips or as a garnish for breads anddesserts, these seeds are abundant in lesser known healthpromoting properties.

Lets have a look at its health benefits.

Did you know that half a cup of sesame seeds containsthree times more calcium than half a cup of whole milk?Just 100 gm of white sesame seeds provides approximately 1,000 mg of calcium.

In addition to being an excellent dietary source of calcium, sesame seeds are also a good source of manganese, copper, magnesium, zinc, iron, phosphorus, vitamin B1 (thiamin), zinc, vitamin E, healthy protein, and fiber.

Sesame seeds contain methionine and tryptophan — two important amino acids that most other vegetarian foods such as peas, groundnuts, rajhma, chowli and soya bean are deficient in. These fine quality amino acids are essential for growth, especially in children.

Sesame seeds are rich in EFA’s(essential fatty acids) that are of help to prevent dry skin, mood swings, PMS, pain and inflammation.

Black and red sesame seeds are particularly rich in iron, folic acid and are effective in treating anaemia. 100 g of sesame contains 97 mcg of folic acid, about 25% of recommended daily intake. Folic acid is essential for DNA synthesis. When given in expectant mothers during peri-conception period, it may prevent neural tube defects in the baby.

In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. Sesamin has also been found to protect the liver from oxidative damage.

Culinary uses

Sesame seeds have delicate nutty flavor. Their flavor indeed becomes more pronounced once they are gently roasted under low flame just for few minutes.

-Use it as the traditional seasoning to enrich the taste of your food.

-Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice.
-You could make a paste of sesame seeds, add crushed garlic, lime juice and salt and use it as a dip for raw vegetables.

- Grind the seeds fresh shortly before using them.
-Sprinkle  whole or  ground seeds over cereals, vegetable dishes, salads or fruit. 

- Can be added  to parathas
-Also in Tamil Nadu, 'Milakai Podi', a ground powder made of sesame and dry chili is used to enhance flavor and consumed along with other traditional foods such as idli.
-Dry fried sesame seeds ground to a thin light brown color paste known as tahini. Tahini is one of the main ingredient in famous middle-eastern dip,hummus. 

-Dry fried seeds sprinkled over toasts, biscuits, breads, cakes, salads, stir fries etc.

Just a hand full of sesame a day provides enough recommended levels of phenolic anti-oxidants, minerals, vitamins and protein.

Go ahead enjoy sankranti with til ladoo, til gajjaks, til chikki…..just control the portion size n have it in the earlier part of the day!!!!!!!!!!!!!

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