Why you must add sesame seeds to all your meals

Seeds have finally come into their own… out from the shadow of nuts. And that's super good news, as these pesky packages might be small but are packed with huge goodness. While there are lots of names doing the rounds, and some exotic ones sourced from far off shores (like chia, alfalfa etc) are the toast of the times, the seed I would like all of us to begin eating more of are: sesame.

Simply because they are local, easily available, we have a rich heritage of sesame recipes (that we have forgotten but can dig out and begin cooking again) - and there's lots, lots going for them. It really is time to say "Open Sesame".

Three reasons why these seeds are extremely heart friendly:

1. They have linoleic acid, an omega-6 fatty acid in it, which helps keep harmful cholesterol down.

2. They are naturally balanced in polyunsaturated (PUFA) and monounsaturated fats (MUFA), which is essential to keep our heart humming along fine. This is important particularly today, as we cook excessively in vegetable oils and thus end up ingesting too much of PUFA, as compared to MUFA, which is bad for our hearts.

3. Finally, sesame also contains two special kinds of lignins: sesamin and sesamolin, which have been shown to have a cholesterol-lowering and high blood pressure prevention effect.

Besides lignins sesame are loaded with lots of other powerful antioxidants too like pinoresinol, Vitamin E, lecithin, which prevent free radical formation, and scavenge free radicals that have already formed in the body.

Important tip: black sesame seeds contain higher levels of antioxidants than brown.

Sesame's high vitamin B content makes them good for our skin, and also helps keep diabetes and cancer at bay.

They are packed with calcium (surprised!), so are a brilliant alternative for those who can't handle dairy (those who are lactose intolerant) to score this essential mineral for the bones.

Then there's a lot of zinc in there, which is not just needed for great looking hair, but also to keep our immune system and fertility up to mark. In women, zinc deficiency can cause chromosome changes leading to reduced fertility and an increased risk of miscarriage. And it's equally important for men too as zinc is found in high concentrations in the sperm. Zinc also keeps the enzymes needed for metabolism efficient. And strong metabolism translates into lower weight.

Talking about weight, research is clear that having a breakfast high in MUFAs (that sesame seeds are rich in) could boost calorie burn for five hours after the meal, particularly in people with higher amounts of belly fat.

Sesame seeds can easily be added to breakfast, just sprinkle on your scrambled egg, or add to your smoothie. Hummus on toast is another good breakfast option (Blend boiled chana, sesame and garlic with a little water into a thick paste. Season with lemon juice, salt and pepper).

It goes well with potato and greens too. Ever tried a baked potato stuffed with steamed broccoli (or any other vegetable), some cheese and sesame seeds. You could also add them to salad dressings, yoghurt, or make a crisp coating for fish. And make sure there's some tahini always at hand (mix roasted and cooled sesame seeds with olive oil, lemon juice, garlic and salt. Blend in a mixer to a smooth paste).

Somehow I feel sesame makes great bedfellows with desserts too. Try this absolutely delicious sesame-rose water syrup (combine 2tbsp rose water, 100gm caster sugar, 200ml water, a few cardamom pods and a squeeze of lemon juice). Boil, and then simmer to spoon-coating stickiness. Sprinkle some sesame seeds (goes well with vanilla ice cream). Or go traditional with til ladoos, til chikki or Til pitha, an Assamese dessert made with rice, jaggery and sesame seeds.