Black sesame is not so well known as white sesame, but in terms of the benefits it should not go unheeded. The color difference results from the fact that black sesame seeds are not hulled, while white sesame seeds have had their hulls removed to reveal the white inner parts of the seeds.
Black sesame seeds are rich in the vitamins B, E and thiamine. They contain minerals like copper, manganese, selenium, molybdenum, zinc, iron, phosphorus, calcium, and magnesium, as well as tryptophan and amino acid.
Black sesame seeds are an excellent source of magnesium and calcium. A 1/4 cup serving, which is 36 g, provides 126 mg of magnesium, or 32% of the DV, and 351 mg of calcium, or 35% of the DV.
They contain the lignans sesamolin and sesamin, which are effective antioxidants. They are also rich in dietary fiber and have a cholesterol-lowering effect. High amount of phylosterol in the seeds helps to decrease blood cholesterol levels and reduce the risk of developing certain types of cancer. In fact, sesame seeds offer the highest phytosterol content (400 to 413 mg per 100 grams) of all nuts and seeds.
Black sesame seeds have anti-aging properties, are recommended for healthy skin and bones, good for the heart, protect against cancer, promote digestive health, reduce anxiety, has anti-inflammatory and antioxidant properties.
We usually use a very small amount of sesame in our dishes, mostly for garnishing them. This recipe allows us to consume more of this healthy food, taking all the best of its properties.
It is worth to mention that black sesame flavor and taste totally differs from white sesame. White sesame has nutty and sweet taste, while black sesame seeds seems less intense in flavor and also slightly bitter, that is why I decided to pair it with sweet dish to balance the tastes and the flavors.
COURSE: Breakfast, Dessert
CUISINE: Plant-based, Vegan, Gluten-free, Raw
PREP TIME: 5 min
COOKING TIME: 10 min
CALORIES: 345 calories (carbs 46g *sugars 22g, protein 9g, fats 16g)
Banana frozen – 1 medium (~130g)
Black sesame seeds – 20g (approx. 2 tbsp)
Nut milk – 30 ml (for soaking seeds)
Muesli – 20g (approx. 2 tbsp)
Physalis – 5 pieces
! For more servings multiply the ingredients by the number of portions.
- Pre-soak black sesame seeds in almond milk 2h before to blend or better overnight. You can skip this step, but it is always better for digestion system to use soaked seeds and grains.
- Start making banana nice-cream with blending black sesame seeds with small amount of nut milk until creamy. Then add frozen banana pieces and blend all together reaching ice-cream consistency.
- Put some muesli, grains seeds and dried fruits on top, as well as cut in halves physalis.
Bon appetite, my friends!
Remember that breakfast is the most important meal of the day and good start is necessary to have an efficient and full of energy day.