Open sesame (and hemp)

Telluride Daily Planet, Friday, August 30, 2024

If you were around in the 60s, 70s or 80s, you probably remember seeds as garnishes, at best. Flax, hemp, and pumpkin were virtually unknown in our house. Chia seeds? Part of a novelty item called a Chia Pet, a terra cotta shape advertised on TV that could be watered to sprout “hair.” 

These purported houseplants may still today be purchased (yes!) in shapes such as Obama and Yoda. 

Sunflower seeds were mostly sold at baseball games, convenience stores and used in bird feed. And sesame seeds — possibly the most venerated ancient oilseed crop, dating back five thousand years — might have been sprinkled on something here or there, like a store-bought hamburger bun.

Let’s meditate on this for a brief moment. The sesame seed, which has been utilized in cultures from ancient Mesopotamia and Egypt to China and nearly every other geographical location on Earth, was prized for its nutritional and medicinal benefits and used internally, as well as on the skin. And for very good reason.

Sesame seeds, an incredible plant powerhouse have, according to the National Institutes of Health, more than 180 phytochemical identified components, including lignans, polyphenols, phytosterols, fatty acids, vitamins, proteins, essential amino acids and sugars. Their anti-inflammatory effects are antioxidant, anti-cancer, anti-melanogenic, auditory protection, anti-cholesterol, and anti-aging; and their protective effects reach the heart, liver, and kidneys. 

Black sesame seeds, especially high in antioxidants, are delicious as a snack! A teaspoon chewed well has an unusual and satisfying flavor, bold and nutty, with slightly bitter notes. In a culture that veers away from bitter flavors, we probably need them even more; sesame seeds, as alkaline foods, eliminate acidic saliva and feel as though they reset the freshness of the oral microbiome.

The easiest ways to add more sesame to our diet are with toasted sesame oil in dressings and stir fries, and with tahini (sesame paste) in dips, dressings, and in baking. A very favorite cookie of mine — chewy, sweet and satisfying — is almond flour, tahini, and sesame seed-based (“Elana’s Sesame Cookies”). 

Hemp, the upstart seed — only available in the US since 2018 when hemp production was approved — also dates back thousands of years. Nutritionally, hemp seeds contain all nine essential amino acids, which are protein components the body cannot synthesize. Hempseed proteins represent a valuable source of the sulfur-containing amino acid methionine, as well as high quantities of arginine, that has highly beneficial cardiovascular properties. Hemp seeds contain antioxidants known as terpenes, considered to be anti-inflammatory and anti-allergenic. 

In addition, hemp seeds are more than 30% fat and are rich in alpha-linolenic acid (omega-3) and linoleic acid (omega-6), the most important of which is GLA (gamma-linolenic acid), which helps regulate hormone levels in the body by supporting prostaglandin production. The proper amount of GLA in your diet can reduce symptoms associated with rheumatoid arthritis, diabetic neuropathy, allergies, ADHD, high blood pressure, various cancers, acne and eczema. 

Hemp seeds are low carb, low glycemic and high fiber. Twenty-five percent of their calories is in the form of high-quality, amino acid-rich protein. In fact, three tablespoons provides 10 grams of protein — the equivalent of half a cup of Greek yogurt, two small eggs, or two tablespoons of peanut butter.

Most commonly sold as hulled hemp hearts, hemp seed products have a nutty and slightly sweet flavor that can be used as smoothie add-ins, in pesto, in baked goods, in puddings, on salads, in granola, or to make hemp seed milk, which is fast and easy. For homemade hempseed milk, blend on high speed for at least a minute: one-half cup of hemp hearts, three to four cups water, pinch sea salt, one pitted date (or splash maple syrup), small amount of vanilla extract (optional). Cocoa or berries can be added for flavor, and straining is optional. 

For pesto, hemp hearts make a brilliant substitution for pine nuts or walnuts, the flavor of which can be rounded out with nutritional yeast for more umami (savoriness). 

With these micro-powerhouses of sesame seeds and hemp hearts added to our diets, we can be sure we are nourishing multiple systems and organs in the body. An average serving of each is two to three tablespoons, and the cost is minimal. For the seed-wary, consider sweet introductions to both sesame and hemp by trying halvah (sesame seeds) or hemp-heavy granola bars.