Sesame: Benefits and Uses in Cooking

Sesame is considered one of the world's oldest oilseed crops. Because it is a major allergen, people with a sesame allergy should avoid sesame seeds, sesame oil, and tahini completely. It is often sprinkled over baked goods, but both the seeds and oil have many uses in the kitchen. Here are the main varieties of sesame and ways to use it in cooking.

Sesame varieties and nutritional value

Sesame is commonly sold in two colors, white and black. White sesame is hulled and has a milder flavor, so it is used more often in baked goods. Black sesame is eaten with its hull and has a stronger, slightly bitter flavor. Sesame oil is described as an emollient food product and is used in cooking and skin care. Sesame is also the main ingredient in tahini. Grinding roasted sesame seeds makes tahini, a concentrated and easy-to-use way to enjoy sesame.

How to use sesame in cooking

Sprinkle sesame over simit (Turkish sesame bread rings) and poğaça (savory pastries) for appearance and texture. It sticks better when sprinkled over dough that has been lightly moistened before baking. Toasted sesame adds crunch to salads and sauces inspired by Asian cuisines. Sesame oil has a strong aroma but is not suited to high-heat cooking; in East Asian cooking, it is often used as a finishing oil. Add a few drops before serving to flavor the dish rather than using it to cook the food. Sesame seeds are also key ingredients in traditional foods such as tahini halva, sesame breadsticks, and sesame bread-ring dough.

How to store sesame

Because sesame seeds are high in oil, they can turn rancid if kept at room temperature for a long time. Unroasted sesame can be kept for a few months in a cool, dry cupboard. Store roasted sesame in an airtight container to preserve its freshness longer. Sesame oil is sensitive to light and heat, so store it in a dark-colored bottle in a cool, dark place. Refrigerating it after opening can substantially extend its shelf life. Do not consume sesame or sesame oil if its smell has changed or it tastes bitter.