Gomasio or sesame salt: what is it, benefits and how to do it (recipe)

It is quite possible that it is the first time you read something about him, or that you definitely hear about him. And rightly so: in our country it tends not to be well known, despite being a seasoning very used in Japan and also in many macrobiotic diets for its incredible qualities, properties and benefits. Known by the name of gomasio or gomashio, we are faced with a condiment that will captivate you without any doubt from the first moment you try it.

It consists of a Japanese seasoning made from Sesame seeds and sea salt. For this reason it is also known by the name of Sesame salt. It becomes undoubtedly an excellent and wonderful seasoning, which in reality we should use regularly in the kitchen, especially spread on rice or simply as a natural flavoring.

On its texture and appearance, it presents the form of a tasty, extremely versatile pâté that can become an excellent substitute or alternative to common salt, because even though sea salt is used for its preparation, it actually contains very little salt, and in turn provides the incredible benefits of sesame, a seed extremely rich in protein, calcium and iron. In fact, did you know that it contributes 6 times more calcium than milk, and up to 5 times more iron than a piece of meat?

What is gomasio? What does it consist of?

Basically we could define the gomasio as a seasoning which is the result of mixing the roasted sesame seeds with sea salt. It is in fact a very common element in Asian cuisine, where it is usually used as a condiment.

For its preparation, as we will know in the section dedicated to it, it is necessary to use a pan to toast the seeds and a mortar to crush them.

Therefore, we are faced with a food of 100% natural origin that provides all the qualities offered by these two foods: sesame seeds on the one hand, and sea salt on the other.

The benefits of gomasio (or sesame salt)

Interesting nutritional qualities

As we commented, from a nutritional point of view it becomes an extremely healthy food, and interesting within a varied and balanced diet, thanks to its richness in proteins.

For example, it is a food very rich in amino acids, although we can not speak in this case of proteins of high biological value or high quality because it does not provide all the essential amino acids. In any case, it has around 20% protein.

However, it is also a food extremely rich in fiber, vitamins (especially vitamin B9, B3 and vitamin E) and minerals (such as calcium, magnesium, phosphorus and iron). In fact, it provides 6 times more calcium than milk, and up to 5 times more iron than a piece of meat.

Useful against constipation

100 grams of gomasio provide around 11 grams of fiber. It becomes, therefore, a natural food with an interesting content in dietary fiber.

The truth is that it is a useful option in case of occasional constipation, helping us improve intestinal transit.

Improve our mood

The gomasio contributes tryptophan, an amino acid that we also find in bananas, and that among other qualities acts as precursor of serotonin, which means that it helps us improve our mood and mood, especially in cases of depression.

In addition, it also helps us to improve sleep, so you can become a good candidate for our dinners.

How to make gomasio or sesame salt at home

The preparation or preparation of gomasio is actually very simple. Yes, We always advise you to use one hundred percent organic ingredients. You only need 8 teaspoons of raw sesame seeds (unroasted), and 1 teaspoon of unrefined sea salt.

First put the sesame seeds in a pan and heat over low heat until golden brown. Once toasted add them to a mortar and try, carefully, to give light taps but without getting to grind the seeds (the objective is only to open them).

Add the teaspoon of sea salt to the pan and heat over low heat in the same way you did with the seeds. Then add the seeds to the pan, mix both ingredients and reserve in a glass container with airtight seal.

The gomasio must be consumed within a period of one or two weeks, in order to take advantage of all its qualities and benefits, without losing them.

How to make gomasio in traditional Japanese style

If you want to make gomasio in the same way that is made in Japan it is necessary to use the suribachi, a mortar of Japanese origin that has the advantage of favoring the opening of the sesame seed, by having grooves in its interior.

Ingredients:

  • 7 teaspoons of sesame seeds
  • 1 teaspoon salt

Also, you need:

  • 1 pan (without oil)
  • 1 suribachi (Japanese mortar)

Preparation of Japanese gomasio:

Put a pan on the fire (low heat). Add the seven teaspoons of sesame seeds and heat them for a few minutes until you notice that they are lightly browned. They will be ready when they start jumping a little.

Then turn off the fire and put them in the mortar. With the help of the suribachi he makes circular movements in both directions to open the seeds. It is not appropriate to crush the seeds completely.

Now it's time to add the teaspoon of salt. Mix a little.

To finish, put the gomasio in an airtight container. Ready! You can enjoy it now

What are its most important nutritional properties

As we mentioned in a previous section, from a nutritional point of view the gomasio stands out for its richness in proteins, especially in amino acids, polyunsaturated essential fatty acids which help the proper functioning of our cardiovascular system and fiber that helps regulate intestinal transit and prevents constipation.

It also provides interesting amounts of vitamins, especially the vitamins of group B (especially folic acid and niacin) and vitamin E. Also minerals, such as calcium, magnesium, phosphorus and iron.

Among the vitamins, its contribution in Group B vitamins; highlighting the presence of folic acid, a fundamental and essential nutrient during pregnancy.

Moreover, it provides healthy fats, especially unsaturated fats, highlighting the presence of Omega 3 and Omega 6 fats.

Nutritional information of gomasio per 100 grams:

  • Energy: 573 calories (kcal)
  • Carbohydrates: 23.45 g
  • Proteins: 17 g
  • Fat: 49 g
  • Fiber: 11.8 g.
  • Minerals: potassium (468 mg), phosphorus (629 mg), sodium (55 mg), iron (14.55 mg), magnesium (351 mg), calcium (975 mg), selenium (2.3 mg).
  • Vitamins: A (700 IU), B1 (0.79 mg), B2 (0.25 mg), B3 (4.5 mg), B9 or folic acid (97 mcg), vitamin E (2.27 mg).

Ideal in the kitchen as a condiment

The fact that gomasio comes precisely from Japanese or Asian cuisine is not coincidence. It becomes a extremely delicious seasoning, which brings a lot of flavor to the dishes in which we add it.

It has a flavor that is very reminiscent of that of nuts, which joins the particularity of the slightly bitter taste of sesame seeds.

Regarding which dishes we can use in the kitchen, the truth is that it is a very versatile food. Thus, for example, it is ideal for dressing salads (and providing a delicious texture slightly crunchy).

On the other hand, it is also interesting to use it in broths, soups, purees or directly in vegetable dishes, enriching them nutritiously.

Contraindications of gomasio

Although, usually, the gomasio is a hundred percent safe food, we must bear in mind that it also has its own contraindications. Specifically, being a food that is made with salt, excessive consumption is not advised in case of high blood pressure and cardiovascular diseases.

However, when used in recommended quantities, it is an ally for our health, as long as the 5 grams of salt that the World Health Organization (WHO) recommends is not exceeded.

On the other hand, may cause allergic reactions, especially for the presence of sesame. Therefore, its use is not advised in case of allergy to sesame or other nuts. This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesFoods

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