Sesame seeds are an excellent source of protein, fiber, iron, zinc, magnesium, phosphorus, copper, manganese, vitamin B1, vitamin B2, vitamin B6, vitamin E, folate, niacin, pantothenic acid, biotin, thiamine, riboflavin, and potassium. They also contain calcium, phosphorus, sodium, and iron.
Sesame seeds are often used in cooking because of their nutty flavor. Sesame seeds are also used in bread, crackers, cookies, cakes, pies, and other baked goods. You can use sesame seed oil to make salad dressings or marinate meats for a delicious Asian-inspired dish.
You may have seen the word "sesame" on food labels as it is added to many foods such as soy sauce, peanut butter, cheese spreads, salad dressing, pasta sauces, soups, dips, and even some cereals. You’re probably disappointed if you’ve run out of sesame seeds. Many baked products and even certain meals benefit from the addition of sesame seeds. Adding fewer would result in simpler living.
So let’s have a look at the various sesame seed alternatives available. We’re presuming you can’t locate any kind of sesame, white or black (which tastes the same). So there you have it.
Sesame seeds are an excellent alternative to breadcrumbs. They add flavor and texture to dishes without adding extra calories.
They also contain protein, fiber, iron, calcium, zinc, magnesium, phosphorus, copper, manganese, potassium, and vitamin B1. It’s still vital to remember why the recipe calls for sesame seeds. If it’s only for decoration, you may use whatever you want. If you’re looking for flavor, any of the alternatives on this list will suffice. Sesame seeds are sometimes used for texture or for historical reasons. In certain instances, you can experiment with a variety of seeds and use the ones that you believe would work best. So here are our best sesame seed alternatives.
This thick paste made from ground hulled sesame seeds has a milder taste than regular tahini. Tahini is commonly used in Middle Eastern cuisine. The paste is usually served over salads, vegetables, rice, couscous, hummus, falafel, and pita sandwiches.
It contains about 50% more fat than regular tahini but less sugar. This makes it ideal for baking since it doesn’t burn easily as most fats do.
Because it’s a paste prepared from genuine sesame seeds, tahini is arguably the closest thing to actual sesame seeds. Yes, tahini is prepared from roasted and ground sesame seeds and has a unique flavor. Some individuals find it harsh, and it might separate with time, much like organic peanut butter.
These are sesame seeds, after all, and their natural oil will separate and float to the top. Give it a nice shake or a good mix. Make sure the tahini you buy is made entirely of sesame seeds and has no other ingredients except salt. Other components, like palm oil, may be added to stabilize tahini, allowing it to maintain its formula but changing the flavor somewhat.
The oil extracted from crushed sesame seeds is similar to olive oil. Like olive oil, it’s high in monounsaturated fatty acids which help lower cholesterol levels. Unlike olive oil, however, it does not oxidize well so it won’t go rancid quickly.
If you don’t mind using something different, try making your own homemade sesame oil by crushing whole raw sesame seeds into a bowl. Add enough water to cover them completely and leave overnight.
Sesame oil packs a lot of sesame flavor into a little container. It’s actually quite powerful, almost as potent as tahini, so you don’t need to use as much as you may think. Remember that your recipe only requires a little amount of sesame (unless you’re making sesame bars), so use sesame oil sparingly. Oh, and for a beautiful flavor and texture combination, why not choose another replacement from this list for appearance and texture, and add just a smidgeon of sesame oil?
Like sesame seeds, sunflower seeds are rich in healthy oils. Sunflower seeds are often referred to as pumpkin seeds because they resemble small pumpkins when viewed under magnification. These tiny seeds come in two varieties: yellow and brown.
Both types provide essential nutrients including vitamins A, C, E, K, folate, thiamin, riboflavin, niacin, pantothenic acid, biotin, minerals, and dietary fibers. These are the most widely distributed seeds on the planet. They’re reasonably priced, and they frequently come without the shell. So you can either use them raw or roast them and cut them up a little before adding them to the mixture. Sunflower seeds have sharp edges that can puncture your gums if you’re not careful.
Almonds have been around for thousands of years. They were originally cultivated in China and India before spreading throughout Europe and North America. Almond trees grow very tall and produce large amounts of nuts each year.
Nutritionists recommend eating at least one ounce per day of unsalted dry-roasted almond flakes. You’ll get plenty of health benefits from these tasty snacks. Roasting brings out the nuttiness and adds an extra layer of flavor. Almonds may not have been on your shopping list, but we’re sure you’re familiar with their flavor. Have you ever tried roasted almonds?
You’re missing out, for God’s sake. These are much better than roast sunflowers unless you have a serious almond allergy. It’s simply that they’re more expensive, and after roasting, you’ll have to cut them down. They’ll be crispy, somewhat oily/juicy, and nutty when you bite into them!
You might know pistachios as "green" nuts because they look greenish on the outside. But inside, they’re bright red with white flesh. Pistachios are native to Iran and Afghanistan where they’ve been grown since ancient times. The first written record of pistachios dates back to 5th century BC Greece. Today, pistachios are among the world’s favorite snack foods.
They contain more protein than any other tree fruit. Pistachios are always roasted since they aren’t very palatable otherwise. So shell a few pistachios, coarsely slice them, and create the greatest pastries you’ve ever had! Because pistachio is not sweet but combines nicely with sugar, it may also be used in savory dishes. As a result, it will readily combine into a loaf or several buns. It may burn if you leave it on top, so it’s probably preferable to incorporate it in the dough instead.
These delicious treats are actually pine cones. Pine nuts are harvested by hand and then dried in the sun. This process takes about three months.
After drying, the nuts must be cracked open using heavy machinery. Then, they’re cleaned and sorted according to size. Finally, they’re packaged and shipped off to stores across the globe. The nutritional value of pine nuts has long been recognized. Pine nuts are tasty and pricey, but hey, maybe you live somewhere where they’re more readily available. So, if you have the time, lightly roast them, cut them up, or mash them using a mortar and pestle, and add them to your recipe.
The flax plant grows wild all over the Mediterranean region. In fact, there are many varieties of this plant found growing along roadsides and near rivers. Flax was once considered sacred to both Greeks and Romans. And today, people still eat flaxseed regularly.
It contains omega 3 fatty acids which help reduce inflammation and improve heart function. Plus, it helps lower cholesterol levels. If you want to make bread, muffins, cookies, cakes, pies, etc., try replacing some of the wheat flour with ground flaxseeds. Or grind whole flaxseeds yourself and use them like oatmeal. Either way, you can enjoy the taste without worrying about gluten.
Flax seeds don’t need to be roasted before usage; they may be consumed raw. When you bite into them, they also give a delightful crunch. This means you can make sesame bars with a variety of nuts, including flax seeds, and still get the satisfying feeling of crushing through the seed’s outer covering.
In conclusion, I hope these ideas helped you find new ways to spice things up in your kitchen. You should now feel confident enough to experiment with different ingredients and flavors. Remember: just because something sounds good doesn’t mean it tastes great.
Taste everything at least twice before making a final decision. Also, remember that every ingredient has its own unique flavor profile. Some spices are milder than others. For example, cinnamon is sweeter than cardamom. Likewise, garlic is stronger than ginger. I hope this article helped you with your food curiosities.