Unveiling sesame oil: A versatile gem in global cuisine

Indian sesame, a perennial plant resistant to drought and poor soil conditions, is one of humanity's oldest crops, having been cultivated for thousands of years. It was planted in the Indus Valley around 5,000 years ago.

It is likely that the civilizations in this region first began pressing oil from sesame seeds, making it one of the first vegetable fats obtained by humans. The product quickly spread throughout Asia and, by about 2,500 BC, gained considerable popularity in Mesopotamia. Archaeologists discovered a clay tablet from Sumerian times that contains a recipe for a soup-like dish that includes sesame oil as an ingredient.

Today, sesame oil is still a prominent element in Indian, Chinese, Japanese, and Middle Eastern cuisine. Two main types are available in the market, including in Canadian stores. Traditional sesame oil has a light yellow-brown colour, while the darker version, made from roasted sesame seeds, is more intense in flavour. The lighter oil is suitable for frying, whereas the darker oil should be used cold. Both types have high nutritional and cosmetic values—sesame oil nourishes the skin, cleanses it, and regulates sebaceous gland function. It is no surprise that it is commonly used for massages and baths.

Sesame oil is rich in unsaturated fatty acids, particularly linoleic acid. This helps restore the balance between "good" and "bad" cholesterol, reduces the risk of heart disease, boosts immunity, and inhibits the development of cancer cells, helping prevent breast, colon, lung, and liver cancers.

The oil also provides a significant amount of oleic acid, which helps lower blood pressure and "bad" LDL cholesterol levels, and benefits the circulatory system. It positively affects skin health, accelerating regeneration and rebuilding the lipid barrier.

The phytosterols in sesame oil help mitigate allergy-related issues, have anti-inflammatory effects, and positively impact the circulatory system. Another critical component, vitamin K, plays a key role in the blood clotting process, supports cardiovascular health by preventing vessel ruptures and calcifications, and helps maintain calcium balance. It also has antibacterial, antifungal, analgesic, and anti-inflammatory properties.

Sesame oil provides many valuable minerals, particularly calcium, iron, magnesium, phosphorus, potassium, and zinc.

Sesame oil has a pleasant, lightly nutty flavour, making it excellent for cooking. How to use it? Traditional light sesame oil has a high smoke point, making it suitable for thermal processing, including deep-frying. In contrast, dark sesame oil made from roasted seeds should only be used cold.

It is a fantastic addition to cream soups such as tomato, cauliflower, broccoli, carrot, or pumpkin. It also works well in dishes like mushroom soup, though it should be used sparingly so as not to overpower the dish's flavour.

Sesame oil is great for enriching salads, dressings, and sauces. The Japanese mix it with vinegar and soy sauce to create a delicious dip and often drizzle it over ramen, which is a savoury broth with noodles and various toppings.

This oil enhances the flavour of rice and pasta dishes and is a must-have in various curry recipes. A delectable sauce for grilled treats can be crafted by blending sesame oil with sautéed pineapple, honey, soy sauce, and tomato paste.

Sesame oil is perfect for making homemade hummus. Simply blend chickpeas (drained from one can) with a teaspoon of lemon juice, a garlic clove, tahini (5 tablespoons), and sesame oil (1 tablespoon), then season with salt, pepper, and a teaspoon of ground cumin.

Additionally, sesame oil works well in desserts—it can be added to ice cream, fruit smoothies, or pudding, and pairs nicely with breakfast oatmeal.