Sesame-seeds
Sesame-seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. They're also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. They're available throughout the year. These super seeds may be the oldest condiment known to man dating back to as early as 1600 BC. They're highly valued for their oil which is exceptionally resistant to rancidity. "Open sesame," the famous phrase from the Arabian Nights, reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The scientific name for sesame seeds is Sesamun indicum. Health Benefits Not only are sesame-seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin-B1, zinc and dietary fiber. 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. Rich In Beneficial Minerals These super seeds are a very good source of copper and a good source of magnesium and calcium. Just a quarter-cup supplies 74.0% of the daily value for copper, 31.6% of the DV for magnesium, and 35.1% of the DV for calcium. This rich assortment of minerals translates into the following health benefits: Copper Provides Relief for Rheumatoid Arthritis Copper is known for its use in reducing some of the pain and swelling of rheumatoid arthritis. Copper's effectiveness is due to the fact that this trace mineral is important in a number of anti-inflammatory and antioxidant enzyme systems. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin, the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints. Magnesium Supports Vascular & Respiratory Health Studies have supported magnesium's usefulness in: Preventing the airway spasm in asthma Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease Preventing the trigeminal blood vessel spasm that triggers migraine attacks Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause Calcium Helps Prevent Colon Cancer, Osteoporosis, Migraine & PMS In recent studies, calcium has been shown to: Help protect colon cells from cancer-causing chemicals Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis Help prevent migraine headaches in those who suffer from them Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle 
HistoryWhile sesame-seeds have been grown in tropical regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. According to Assyrian legend, when the gods met to create the world, they drank wine made from sesame seeds. These seeds were thought to have first originated in India and were mentioned in early Hindu legends. In these legends, tales are told in which sesame-seeds represent a symbol of immortality. From India, sesame-seeds were introduced throughout the Middle East, Africa and Asia. These super seeds were one of the first crops processed for oil as well as one of the earliest condiments. The addition of these seeds to baked goods can be traced back to ancient Egyptian times from an ancient tomb painting that depicts a baker adding the seeds to bread dough. They were brought to the United States from Africa during the late 17th century. Currently, the largest commercial producers include India, China and Mexico. How to Select & Store Sesame seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you can purchase in the bulk section, make sure that the bins are covered and that the store has a good product turnover to ensure maximal freshness. Whether purchasing in bulk or in a packaged container, make sure there is no evidence of moisture. Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh. Unhulled seeds can be stored in an airtight container in a cool, dry, dark place. 
Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer.How to Enjoy A Few Quick Serving Ideas: Add sesame-seeds into the batter the next time you make homemade bread, muffins or cookies. Use the traditional macrobiotic seasoning, gomasio, to enliven your food. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame-seeds. Sesame-seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice. Spread tahini (sesame paste) on toasted bread and either drizzle with honey for a sweet treat or combine with miso for a savory snack. Combine toasted sesame seeds with rice vinegar, tamari and crushed garlic and use as a dressing for salads, vegetables and noodles. Sauté chicken with sesame seeds, tamari, garlic, ginger and your favorite vegetables for a healthy, but quick, Asian-inspired dinner. Nutritional Profile Sesame seeds are a very good source of the minerals copper and manganese. They're also a good source of magnesium, calcium, iron, phosphorus, vitamin-B1 and zinc. In addition, sesame-seeds are a good source of both dietary fiber and monounsaturated fats. So, if you're wondering what to have for dinner this evening; Sesame Seeds & Miso Stir Fry
This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand, in fact the more variety, the more nutritional value. Enjoy! Prep and Cook Time: 25 minutes Ingredients: * 1 Tbs. dried hijiki* or arame seaweed soaked in 3/4 cup warm water (save water) * 1 medium onion cut in half and sliced thick * 1 Tbs. minced fresh ginger * 3 cloves garlic pressed * 1 medium sized carrot peeled and sliced very thin * 2 cups small broccoli florets, about 1/2 inch pieces * 1 cup shredded green cabbage * 4 oz firm light tofu, cut into ˝ inch cubes * 2 Tbs. light miso dissolved in 2 TBS seaweed water * 2 Tbs. soy sauce * 2 Tbs. rice vinegar * sea salt & fresh ground, white pepper to taste * 1 tsp. toasted sesame-seeds
Preparation: 1. Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits. 2. Rinse and soak hijiki or arame seaweed in about 1/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. You'll want to save the water. 3. Heat 1 Tbs. of seaweed water in a stainless steel wok, or large skillet. Stir-fry onion and carrots in seaweed water over medium high heat, for 2 minutes stirring constantly. 4. Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don't worry about it. It'll come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes. 5. Add cabbage, miso mixed with seaweed water, soy sauce, rice vinegar, hijiki or arame, and tofu. 6. Continue stir-frying for another 2 minutes stirring constantly. Add sea salt and pepper. Sprinkle with sesame-seeds and serve. Serves 6 Tips: Make sure your vegetables are cut and ready before you start to stir-fry. By slicing your carrots thin and cutting broccoli into small florets they'll cook al-dente soft on the outside and crisp inside. Also, the cabbage will start to release water and dilute the flavor of your dish if you cook it too long. Slicing it thin and only cooking it a couple of minutes prevents it from releasing excess liquid.
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