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My Reward PointsYou might have surely heard a lot about sesame oil. But did you know that, sesame oil can be used for cooking? Yes, it can be and you can cook a lot of delightful dishes using this recipe. Sesame oil has been a staple ingredient in traditional Indian recipes for centuries and we have all the good reasons for that.
There are several types of sesame oil present in the market, but cold-pressed sesame oil tops the demand count. If you are someone who loves to explore different culinary combinations then you would surely like to know more about sesame oil for cooking purposes. So, let’s dig deeper and know how this oil is used for cooking.
What is Sesame Oil?
Sesame oil, which is made from black and white sesame seeds, has several culinary applications. Cold-pressed sesame oil has a mild, nutty taste, while toasted oil has a rich, nutty, and fragrant flavor. Sesame oil is primarily composed of fats with a balance of monounsaturated and polyunsaturated fatty acids, low saturated fat content, vitamin E, and antioxidants.
Is Sesame Oil Good For Cooking?
One of the most flavorful and versatile cooking oils is sesame oil, possessing a rich, nutty flavor and health benefits in abundance. It's great for stir-frying, sautéing, and dressings; it gives depth to a variety of dishes. Additionally, since this oil is enriched with antioxidants, it provides added nutrition to your dishes.
Health Benefits of Cooking with Sesame Oil
You can benefit from cooking with sesame oil because it contains both amino acids and beneficial fats. The following are some of the possible health benefits of sesame oil:
1. Heart Health & Cholesterol Control.
Sesame oil, rich in omega-3, omega-6, and omega-9 fatty acids, has been linked to reducing heart disease risk and potentially lowering LDL cholesterol and triglycerides, both of which are essential for heart health, according to research.
2. Rich in Antioxidants And Anti-inflammatory Compounds
Sesame oil, rich in antioxidants like sesamin and sesamol, is beneficial for preventing heart disease, cancer, and diabetes. Through the reduction of inflammation and the prevention of damage from free radicals, these lignins reduce pain and swelling, particularly in joints.
3. Supports Skin & Hair Health Indirectly Through Diet
Cooking with sesame oil can indirectly improve skin and hair health through diet. It contains antioxidants and healthy fats like vitamin E and essential fatty acids, which the body absorbs, potentially improving skin suppleness, reducing aging signs, and promoting stronger, shinier hair.
4. May Help Regulate Blood Pressure And Blood Sugar Levels.
Cooking with sesame oil can help regulate blood pressure due to its healthy fatty acids and components. Cold-pressed sesame oil can help raise HDL cholesterol and decrease LDL cholesterol because it contains magnesium and oleic acid. It also helps control blood sugar levels and may enhance hair health.
Types of Sesame Oil Used in Cooking
Toasted sesame oil is used as a finishing oil or flavoring, while untoasted oil or a cold-pressed version is ideal for cooking and frying due to its neutral flavor. Their applications and variations in cooking are contrasted here:
1. Cold-Pressed Sesame Oil
Cold-pressed sesame oil is a versatile oil used in everyday cooking and salads due to its nutty flavor, rich scent, and nutritional value. It can be used in low-to-medium heat cooking, as a finishing oil, or in dressings and marinades.
2. Toasted Sesame Oil
Toasted sesame oil is prepared by toasting and pressing sesame seeds. It has a low smoke point and burns fast, making it slightly unsuitable for regular cooking. However, to enhance flavor, add it as one of the last steps of a preparation by using it to season, stir-fry, and finish foods.
Cold-pressed and toasted sesame oils have different tastes and applications. Cold-pressed oil is perfect for frying and general cooking because it has a higher smoke point and a mild, nutty flavor. Toasted oil, derived from roasted seeds, has a rich, nutty, and smoky flavor, best used as a finishing oil or in sauces and stir-fries.
How To Use Sesame Oil For Cooking?
There are different ways through which you can use sesame oil for cooking. But it mostly depends on the type of recipe you are cooking. So, we have listed some common ways you can use sesame oil for cooking.
1. Stir-Frying
Like any other oil, you can use sesame oil for stir-frying but it’s better than the rest of the oils because of the high smoke point. If you are a fan of making classic stir fry dishes then sesame oil is a must-have in your kitchen and adds the perfect flavor to your dishes.
2. Sauteing
Another benefit of Sesame oil for cooking is that it is great for sauteing vegetables, especially spinach and mushrooms. When you saute the vegetables using sesame oil along with garlic and ginger it makes them tender yet gritty and adds depth of flavor to the dishes. It also enhances the taste of the vegetables.
3. Tempering Dal & Chutneys
Many indian cuisines are made up by using a technique called tadka or tempering. It helps to enhance the flavour and aroma of chutneys and daals. You can use sesame oil for the tempering of daals and chutneys. The spices and sesame oil together give the dal a wonderful scent and ta nutty flavour.
4. Curry Making
Another amazing cooking benefit of Sesame oil is that it is great for making curries. Unlike other oils, sesame oils add a nutty flavor to your curries and help enhance the flavor of the spices. This is probably the reason every traditional curry when made with sesame oil has a unique taste.
5. Making Chutneys
Lastly, majority of the Indians love chutneys now the love of chutney has also shifted abroad. So, if you eating one then sesame oil could be the best addition to it. Sesame oil adds a unique raw and nutty flavor to your chutneys and also enhances the taste of your chutney ingredients.
6. Salad Making
You can make a Chickpea salad with sesame ginger dressing. Toss all the salad ingredients together in a large bowl and add sesame oil to it. Give it a good mix and your sesame oil chickpea ginger dressing salad is ready for eating.
7. Marinade
Sesame oil can be used to marinate meats, fish, paneer, or tofu to help infuse the ingredients with a rich nutty flavor. You can mix it with other marinading ingredients like sauces, vegetables, and seasonings.
8. Baking
Sesame oil can be used for baking as well especially when you are crafting recipes that require a nutty flavor. So, if you are baking bread or savory muffins, Sesame oil is a must.
Conclusion
In conclusion, we can say that Sesame oil is a popular ingredient in many kitchens around the world, it's time you make it a part of your culinary dishes. Moreover, as you know the versatile benefits of Sesame oil for cooking, it's time to start experimenting and let your taste buds enjoy a new flavor through new dishes crafted using Sesame oil.
