14 Mar The Wonders of Sesame Butter
Looking to switch up your peanut butter? Sesame butter is a great place to start! It’s packed with nutrients, flavor, and is a fun way to jazz up your dishes. It’s also a wonderful alternative for those with nut allergies and is naturally gluten-free.
Sesame Butter vs. Sesame Paste
Sesame butter is often confused with tahini (sesame paste), but they’re not the same thing. To make sesame butter, sesame seeds are slow roasted at the lowest possible temperature which helps release their nutty flavor then crushed with a millstone. The result is creamy and smooth sesame butter sometimes referred to as “raw tahini.” However, to make tahini you need to combine sesame butter with water, lemon juice, salt, pepper, parsley, and spices.
One tablespoon of sesame butter contains 104 calories, 4 grams of protein, 10 grams of fat, 1.6 grams of carbs, and 1.5 grams of fiber and is cholesterol and sugar-free. The majority of the fat comes from healthy unsaturated fats including omega-3’s which help lower inflammation and help lower the risk of a heart attack. Sesame butter is also brimming with copper, iron, zinc, magnesium, B-vitamins, calcium, and phosphorus.
The combo of protein, fiber, and fat in sesame butter is the perfect triad to stave off hunger. These three nutrients work to keep blood sugar levels stable, which keeps you feeling full longer. Stable blood sugar levels also helps keep our energy levels up, without that dreaded crash.
Sesame butter also contains lignans and phytosterols. Lignans are plant fibers which have been shown to help lower cholesterol and blood pressure. They also have antioxidant properties, helping to reduce free radicals in the body that can lead to cancer. Phytosterols are naturally occurring compounds found in plants. Their structure is similar to cholesterol and they’ve been shown to help to lower triglycerides (a type of fat), stimulate the immune system and prevent many forms of cancer.
- Spread 1 tablespoon on whole wheat toast for breakfast.
- Make sesame butter and jelly sandwich for a quick and easy lunch.
- Add 1-2 tablespoons to your favorite smoothie for an extra nutrient punch.
- Add a spoonful of water to sesame butter with a pinch of salt and pepper and use it as a dip for your favorite raw veggies. (photo on right).
- Top baked sweet potato with 1 tablespoon for extra flavor.
- Make your own tahini (sesame paste).
- Add 1-2 tablespoons to sautéed spinach or roasted asparagus.
Delicious Spinach Sauté (recipe and photos courtesy of Golden Millstone Sesame Butter)
2 Tablespoons Golden Millstone Sesame Butter
4 cups fresh spinach leaves
1 clove crushed garlic
¼ cup diced sweet onion
½ teaspoon each of salt and freshly ground black pepper
Squeeze of fresh lemon juice
Heat the sesame butter in a large skillet, then gently sauté the onion and garlic for three minutes, being careful not to brown it. Add salt and pepper, then spinach leaves. Saute just until the spinach wilts, place on a platter, then squeeze fresh lemon to taste and garnish by slicing the lemon half and placing around the platter.
Nutrition info per serving
Total Fat: 5 grams
Saturated Fat: 1 gram
Total Carbohydrate: 9 grams
Sugar: 4 grams
Fiber: 2 grams
Protein: 4 grams
Sodium: 332 milligrams
Cholesterol: 0 milligrams
LET’S DISCUSS: Have you tried sesame butter? What’s your favorite way to use it?
This post was sponsored by Sesame Butter by Golden Millstone.