Flaxseed vs. Sesame Seed

Flaxseed vs. Sesame Seed

When walking down the health food aisle of your local grocery store, you'll likely notice two superfood seeds placed next to each other: flaxseed and sesame seeds. Each a powerhouse of nutrients, these two seeds are loaded with health benefits, making them an excellent addition to a well-balanced diet. However, while these seeds share many similarities, they also have noticeable differences. If you're interested in learning more about how these superfoods can benefit your overall health, keep scrolling. This article will outline the differences between flaxseed vs. sesame seed, discuss their benefits and include ways that you can begin cooking with them today.

Sesame Seeds

Sesame seeds are a flavorful seed you'll likely find used as a topping on top of a hamburger bun or bagel. However, they have been a source of nutrition for over 5,000 years and are found mainly in South Asian, Mediterranean, Middle Eastern and Caribbean cuisine. To harvest sesame seeds, the flower pods of the sesame plant burst open once the seeds are mature and ready to be eaten. Next, the hulls are removed, and the seeds are enjoyed as is or pressed to make sesame oil. Sesame seeds and sesame oil are used in several recipes, and sesame paste is often used as an alternative to peanut butter for individuals allergic to peanuts.

Varieties of Sesame Seeds

There are two varieties of sesame seeds: white and black sesame seeds. White sesame seeds have a lighter flavor and can be used in all dishes, from sweet to savory. On the other hand, black sesame seeds produce a much richer flavor and taste best when combined with savory ingredients so that their flavor does not overpower the dish. That said, appearance also plays a significant role in why sesames are chosen for specific recipes. For example, black sesame seeds are often used as a topping on bagels, crackers and bread and are meant to be seen, whereas white sesame seeds are often worked into baked recipes and remain hidden.

The Flavor of Sesame Seeds

Sesame seeds boast a slightly sweet and nutty flavor that is enhanced when toasted. So, to ensure that the great taste of sesame seeds stands out in your recipes, toast them! Sesame seeds can be toasted by cooking them on the stovetop or baking them in the oven. The stovetop is often the preferred method of the two as it is usually quicker. sesame seeds in a bowl

Sesame Seed Availability

Wondering where you can purchase a bag of sesame seeds? Sesame seeds are typically found in most grocery stores' baking and spices section. They may also be found in bulk bins at specialty stores. However, due to their high oil content, they spoil quickly if not stored and sealed correctly. Therefore, when purchasing sesame seeds, we recommend buying seeds in a sealed bag.

How to Properly Store Sesame Seeds

We mentioned that the method in which you store sesame seeds plays a vital role in their shelf lifeand it's true! Opened bags of sesame seeds should always be stored in an airtight container in a dry, dark and cool place. Unrefrigerated seeds will last up to three months in your pantry. Refrigerated and frozen seeds will last much longer. Sesame seeds in the refrigerator will last up to six months, and frozen seeds one year.

Sesame Seed Nutritional Information

When it comes to nutrition, sesame seeds are a shining star. They're loaded with healthy fats, dietary fiber and protein and are a great source of many essential vitamins and minerals. From better heart health to reduced inflammation, adding sesame seeds to your diet has several benefits. For a closer look at sesame seed's nutrition profile, review the nutritional facts for our Bob's Red Mill Hulled White Sesame Seeds Below.

Hulled White Sesame Seeds Nutritional Facts

Serving Size 3 Tbsp Calories 180 Total Fat 13g Saturated Fat 2.5g Trans Fat 0g Cholesterol 0mg Sodium 30mg Total Carbohydrate 7g Dietary Fiber 5g Total Sugars 0g Protein 7g Vitamin D 0mcg Calcium 11mg Iron 3mg Potassium 146mg Magnesium 97mg Zinc 2mg

Sesame Seed Uses

Sesame seeds have several uses, and having recipes on hand to use them is an excellent way to ensure that your meals turn out delicious. Continue scrolling to discover a few of our favorite sesame seed uses and recipes.

A Fancy Dip

Making a homemade dip is an excellent way to add an extra something special to your gathering. If you're new to making dip at home and wondering how to begin, homemade tahini is an excellent place to start. Just two ingredientsWhite Hulled Sesame Seeds and Extra Virgin Olive Oiland needed to create a wonderful sauce that can be used for dipping, topping, or spreading. Follow the step-by-step instructions in this White Sesame Seed Tahini recipe to make a treat your guest will love to snack on.

An Energy Boosting Snack

If you're a victim of the mid-day slump, then it's time that you begin packing some energy-boosting snacks with you to enjoy on the go. When combined with other nutritious ingredients like oats, sesame seeds are the perfect way to curb cravings and satisfy your body's nutritional needs. These Chocolate Sesame Oatmeal Bites are the perfect snack to meal prep for the week ahead. Enjoy them between meals or as a post-workout refuel. They're naturally gluten free and vegan.

Flaxseeds

Before flaxseed became a popular health food item, it was mainly used to create textiles. Flaxseed is harvested from the flax plantLinum usitatissimumwhich originated in Egypt and is now cultivated worldwide. While it was primarily grown for linen, during the mid-century, cotton took over as United States' preferred fiber, and it is now grown primarily for its seeds.

The Flavor of Flaxseeds

Flaxseeds have a mild, nutty taste that will enhance the flavor of any recipe. They can be enjoyed whole, ground into a meal, or crushed and pressed to create flaxseed oil. Flaxseeds are commonly used to produce foods like cereal, bread and baked goods and can be used as a nutritional supplement to boost fiber and healthy fats.

Flaxseeds Availability

Flaxseed can be found at most grocery stores in whole and ground versions. For many people, ground flaxseed is easier to digest than whole seeds. The nutrients in flaxseeds are also more bio-available, so the body better absorbs them. flaxeed in a jar

How to Properly Store Flaxseeds

Like sesame seed, flaxseed is sensitive to heat and light and should be stored in a cool, dry and dark place to preserve its freshness. Ground flaxseed is best stored in the refrigerator in an airtight container. Additionally, you can freeze both ground and whole flaxseed to extend its shelf life. When freezing flaxseed, set aside a small portion that you can access regularly, and leave the remainder of the flaxseed sealed tightly in the freezer, where it will stay fresh for up to 6 months.

Nutritional Information of Flaxseeds

Flaxseed is a nutritional powerhouse! It's an incredible source of protein and has been linked to several health benefits ranging from better digestive health to healthy cholesterol levels. Continue scrolling for a complete overview of flaxseeds' nutritional benefits.

Bob's Red Mill Golden Flaxseed

Serving Size 3 Tbsp Calories 170 Total Fat 11g Saturated Fat 1g Trans Fat 0g Polyunsaturated Fat 7g Monounsaturated Fat 2.5g Cholesterol 0mg Sodium 10mg Total Carbohydrate 10g Dietary Fiber 8g Total Sugars 0g Protein 6g Vitamin D 0mcg Calcium 56mg Iron 2mg Potassium 269mg  

Flaxseed Uses

Healthy green smoothie made with spinach, banana and flax seed There are so many ways that you can use flaxseed! Most people get their flaxseed fix by adding ground flaxseed to their favorite recipes. However, you can also consume whole flaxseed and flaxseed oil to reap the benefits of this superfood. Here are a couple of ways we love to use flaxseed in our daily recipes.

Add Flaxseed to Smoothies

Smoothies are an excellent meal if you're looking to fit a bunch of nutrients into a small, on-the-go package. The next time you create a delicious smoothie recipe like this Doctor's Orders Smoothie, consider adding flaxseed to it. Just a few scoops of a flaxseed meal can add a whole bunch of nutrients to your meal. Flaxseed meal can also boost the texture of your smoothie by thickening it up a bit and is an excellent way to fix a runny smoothie.

Make an Egg Substitute

Whether you're allergic to eggs, or baking for someone following a vegan diet, making baked goods without eggs can be pretty tricky. Luckily, flaxseed makes an excellent plant-based substitute for eggs. Mix flaxseed with a bit of water, and follow the steps in this recipe to create a plant-based egg that you can use in your favorite vegan recipes. Both flaxseed and sesame seed offer several health-boosting benefits that are sure to help you live a healthy and active lifestyle. Review the differences and uses of each above to determine which source best suits your nutritional needs. From the Bob's Red Mill family to yours, have a healthy and happy day.  
Bob's Red Mill
July 28 2022

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