There are fewer crops steeped in more history and lore than the humble sesame seed. Not only is it the oldest known plant grown for its seed and oil, it’s rumored to be adored by the gods. In Assyrian mythology, the gods got drunk on sesame wine the night before they created the earth. In Hindu mythology, the seed is blessed by Yama, the god of death, and symbolizes immortality; today, Hindus often use them in their funeral rituals. Additionally, sesame seeds make an appearance in Qing dynasty legend as a holy medication for immortality, were used to make perfumes in Babylon, and were mentioned for their medicinal properties in the 1550 BC Egyptian book of medicine, Papyrus Ebers. Plus, you know, that whole “Open Sesame” bit. (These days, unfortunately, sesame has been taken down a notch. It was just declared the ninth major food allergy of the United States.)

There’s good reason the seed is renowned among god and man alike. At 35% protein, sesame boasts more of this macronutrient than any nut. Half of the seed is made up of a healthy ratio of polyunsaturated fats. It’s an excellent source of many minerals including copper, calcium, and manganese, and also contains a variety of antioxidants such as vitamin E, phytosterols, and lignans. The vast health benefits of sesame include lowering cholesterol, combating inflammation, functioning as a sunscreen, and even increasing a mother’s milk supply (another good reason to include it in my postpartum Ultimate Recovery Congee recipe). 

Black sesame seeds are worth seeking out - since they aren’t refined like white seeds, they maintain their fiber, micronutrients, and metabolic cofactors that are necessary for effective digestion. To increase the digestibility of these seeds even more, soak them in water overnight; this will also reduce their oxalic acid content which can prevent the absorption of calcium and other essential minerals.

I love sprinkling sesame seeds onto rice or salads, using it in spice blends like dukka, za’atar, or shichimi togarashi, blending them with honey and cardamom into sesame milk, or creating this versatile paste with maple syrup and coconut oil. Once you start eating these seeds more often, you too may believe the legends.   

Black Sesame Paste with Maple and Coconut

This recipe is another component to my Ultimate Recovery Congee, though it also goes well with oatmeal, yogurt, pancakes, stirred into soup, with roasted vegetables, or as a substitute for peanut butter. While you could use whole (not de-hulled) tan sesame seeds, the slightly bitter notes of the black variety balances the sweet of the maple syrup and fat of the coconut oil.

Yield: about 1 cup
Prep time: 5 minutes, depending on the efficiency of your blender

1 cup black sesame seeds
2 tablespoons pure maple syrup
1/2 cup unrefined coconut oil
1/8 teaspoon ground cinnamon (optional)
Pinch of cayenne (optional)
1 teaspoon kosher salt
3/4 cup filtered water

Combine sesame seeds, syrup, oil, spices and salt in a blender and, with the blender on low speed, slowly add the water and blend until the seeds are mostly broken up, scraping the mixture down the sides as necessary. If your blades aren’t catching, add a little more water - a couple teaspoons at a time - until you can blend to a paste. Taste and adjust salt and spices. Store in an airtight container in the fridge for up to a month - it will harden a bit but soften up as it warms to room temperature.