July 2006 | Food
Open Sesame...
Sunflower and Pumpkin Seeds Too!
Story and Recipes by Christine Gable
Seeds… the beginning of all life, small kernels that contain unknown possibilities. Seeds are the epitome of potential for new beginnings and new life. Some of the most vibrant and strong creations started as tiny seeds.
And even when this potential has lain dormant for lengthy periods of time, it can still sprout life under the right conditions — sometimes even centuries later.
Arabic literature dating to 850 AD tells the legends of the Arabian Nights. Scheherazade’s little seeds of stories were fed to the king in nightly bite-size segments, cleverly doled out with just enough suspense and intrigue to keep an impatient king from sending this educated, intelligent, creative girl to her death. In one legendary story, Scheherazade tells how Ali Baba found untold riches in the cave of the 40 robbers — treasures that would amaze and sustain him for the remaining years of his life.
The magic words in that tale were “open sesame.”
One theory is that the phrase is based on the way the sesame seedpod bursts open upon maturity. As the oldest cultivated plant and seed, actually dating to prehistory, the sesame seed still has tremendous potential. With a rich history, it has hidden powers to sustain and nourish all who tap into it, offering much more than the commonly seen garnish we see today.
Ancient legends aside, what do these tiny seeds have to offer modern America?
“Sesame seeds are very nutrient-dense, especially in trace minerals that are commonly deficient in the standard American diet,” said Joe Pizzorno, ND, president emeritus, Bastyr University and editor of Integrative Medicine: A Clinician’s Journal. “Sesame seeds are rich in copper, manganese, calcium, iron and zinc, all of which are critical for health.”
Foods containing minerals help strengthen the bones, nails, hair and eyes. Not only do they increase general vitality, they can also boost the blood and soothe the nervous system. Yet the small sesame’s benefits don’t stop there.
“The biggest boon to your diet will be from their vitamin E content,” said Milton Stokes, spokesman for the American Dietetic Association. “Vitamin E may help protect against cancer. And this little nutrient is harder to obtain through diet alone. Sesame seeds also have a lot of fiber, a healthy fat profile and no cholesterol.”
“Sesame seeds are also rich in phytosterols which have been shown to decrease cholesterol levels,” said Pizzorno.
A Multitude of Uses
Wondering how to get the most out of these little powerhouses? After a quick wash and dry roast in a heavy skillet, try adding sesame seeds to different dishes. “Sprinkle the seeds on salads or Asian-themed meals… sauté string beans or broccoli and sprinkle some seeds on top,” said Stokes. “They add a nice texture and color.”
Toss unhulled sesame seeds on top of muffins, cereals or pasta, or pick up some toasted or hot sesame oil for jazzing up a favorite noodle, vegetable or chicken recipe.
“Sesame butter, if kept refrigerated in a closed container, is probably the best way to get the most from sesame seeds,” said Pizzorno. “However, be sure to get the whole seed butter, not the dehulled version, as most of the minerals are in the hull.” Sesame butter makes a nice alternative to peanut butter too.
But don’t limit your growing seed forays to sesame. Sunflower and pumpkin seeds also make a great snack or diet addition. They are high in beneficial minerals and nutrients such as copper, calcium, vitamin E, vitamin B1 and phosphorus.
Not Just for the Birds
With their tall, sunny yellow silhouette, sunflowers are the ultimate harbinger of warm summer nights and barefoot, carefree exuberance. Native to South and North America, sunflower seeds have been used throughout history to enhance one’s energy. They provide a satisfying snack that is 25 percent protein, high in fiber and B vitamins. A mineral-rich food that is high in the sun-stored vitamin D from their sun-drenched flower heads, sunflower seeds are an excellent condiment to incorporate into your diet. Whether they’re sprinkled on salads, added to breads, casseroles or muffins — or just eaten out of your hand — sunflower seeds provide a healthy, tasty, protein-filled crunch.
Year-round Halloween Seeds
Don’t treat pumpkin seeds as a once-a-year Jack-o-lantern-carving tradition: This large, slightly chewy seed is a good source of vitamins, minerals, protein, amino acids and unsaturated fats. Dating back to Native American days, pumpkin seeds have a rich history of food and medicinal use, with the prevention of male prostate problems noted in recent studies. Pumpkin seeds can be roasted and sprinkled on top of salads or muffins, or coarsely chopped to top soups and hot cereals, providing a nutty, yet healthful boost.
A Future in Seeds
Today we can still look to seeds to open doors for us. In our fast-paced, busy world, it’s easy to overlook the small, hidden seeds of life to grab instead ready-to-go boxed food. And yet, those magic words — open sesame — may be our pathway to connecting with an ancient food. Seeds are an easy, tantalizing condiment that can share untold riches.
Christine Gable is a Pennsylvania-based freelance writer who enjoys culinary pursuits.
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