Sesame oil has the flavour and nutrition of cooking oil. Flavorwise, it gives out a nutty taste from the dishes. It is so commonly used in Asia but has now spread to other nations as well. This versatile oil can enhance flavours for any meal. Of course, you can choose one among several types of sesame oils. Cold-pressed oils are one of the most popular types of sesame oil because it contains fewer impurities. Below, we will discuss several benefits of sesame oil together with some recipes to use them.
Why Choose Sesame Oil?
Sesame oil is composed of healthy fats, vitamins, and antioxidants. The extracts of sesame seeds come with different methods. Oils extracted through cold pressing possess more nutrients than others. Cold pressure does not involve heat or chemicals during the process. It creates a higher quality oil, meaning it is healthier. Another point regarding sesame oil is that it consists of sesamin, reducing cholesterol levels. Additionally, the oil has anti-inflammatory effects. This is beneficial to overall health.
Wood-pressed oil is also a good alternative to use in cooking. This oil is prepared traditionally; it retains the nutrients present. Natural and flavorful oils tend to be wood-pressed. These oils are fewer compared to cold-pressed ones.
Benefits of Sesame Oil
The health benefits of sesame oil are so many. For example, the oil is high in antioxidants. These antioxidants shield the body from free radicals that might be harmful. Therefore, the free radicals cause oxidative stress. Consequently, sesame oil can aid in better health in the heart. The oil is a good source of vitamin E. Vitamin E keeps your skin and hair healthy.
Sesame oil is known to help balance blood sugar levels, so it is particularly helpful for diabetic patients. It also helps in maintaining a healthy digestive system, which is good for general well-being. It is also one of the best oils to use for cooking because it can handle high heat without losing its beneficial properties.
Recipes to Try with Sesame Oil
- Sesame Stir-Fry Vegetables
This is a simple stir-fry recipe, yet full of flavour. It’s one of the best ways to enjoy a healthy meal.
Ingredients:
- 1 tablespoon cold-pressed sesame oil
- 1 cup mixed vegetables (carrots, bell peppers, broccoli)
- 1 tablespoon soy sauce
- 1 teaspoon garlic, minced
- Salt and pepper to taste
Instructions:
- Heat sesame oil in a pan over medium heat.
- Add garlic and sauté until fragrant.
- Add the mixed vegetables and stir-fry for 5-7 minutes.
- Pour in soy sauce and stir well.
- Season with salt and pepper. Serve while hot.
- Sesame Oil Chicken
This tasty chicken dish incorporates sesame oil for a nutty, rich flavour.
Ingredients
- 2 chicken breasts
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 1 tablespoon honey
- 1 teaspoon ginger, minced
- Salt and pepper to taste
Instructions
- Heat sesame oil in a pan over medium heat.
- Season chicken with salt, pepper, and ginger.
- Cook chicken for 6-8 minutes on each side.
- Mix soy sauce and honey, then pour over the chicken.
- Let the chicken simmer for 3-4 minutes. Serve hot.
- Sesame Oil Salad Dressing
This is a simple dressing that will go well with any salad. It has nutty flavours and a smooth texture.
Ingredients:
- 2 tablespoons cold-pressed sesame oil
- 1 tablespoon rice vinegar
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- Salt and pepper, to taste
Instructions:
- In a small bowl, whisk together all ingredients.
- Drizzle the dressing over your favourite salad.
- Toss well and enjoy!
- Sesame Oil Tofu Stir-Fry
Tofu absorbs sesame oil’s flavour perfectly. This is a vegetarian, high-protein recipe.
Ingredients:
- 1 block of firm tofu, cubed
- 2 tablespoons sesame oil
- 1 tablespoon soy sauce
- 1 teaspoon garlic, minced
- 1 teaspoon sesame seeds (optional)
- 1 cup stir-fry vegetables
Instructions:
- Heat sesame oil in a pan over medium heat.
- Add garlic and sauté for 1 minute.
- Add tofu cubes and cook until golden brown.
- Add soy sauce and stir well.
- Add vegetables and cook for another 5 minutes.
- Serve hot garnished with sesame seeds.
Tips for Cooking with Sesame Oil
Sesame oil has a strong flavour. Thus, use it in recipes only sparingly. Sesame oil is excellent in stir-fries, dressings, and marinades; it goes well with soy sauce, garlic, and ginger. Therefore, it is also perfect as a finishing oil, giving the dishes a rich, nutty flavour. Whether drizzled over salads or used in cold dishes, sesame oil brings a delightful taste to your meals.
The best choice of sesame oil would be the cold-pressed one as it preserves the most amount of nutrients. However, this is fantastic for dressing or cooking. Buy sesame oil which would be described as “cold-pressed” or “wood-pressed.”.
Conclusion
Sesame oil not only tastes better but also adds more nutrients to a dish. This distinct nutty taste will make your vegetables, meat, or tofu very delicious. Additionally, this multi-purpose oil offers numerous health benefits. Cold-pressed sesame oil is your safest option. Use it, and the above recipes to see for yourself just how tasty and healthy sesame oil can be.
