Ingredient Deep Dive: Cold Pressed Sesame Oil

Known for its rich, nutty flavour and numerous health benefits, this oil is a staple in many kitchens around the world. It is made from black sesame seeds and jaggery and stands out for its simplicity and nutritional value. 

In this blog, we’ll take a deep dive into the journey of sesame oil from seed to bottle, explore its health benefits, and discover how you can incorporate it into your cooking.

What Type of Plant Is Sesame Oil Derived From

Sesame oil is derived from the seeds of the sesame plant, scientifically known as Sesamum indicum. This plant is one of the oldest oilseed crops known to humanity, with a history that dates back thousands of years. The sesame plant is a hardy, drought-resistant annual that thrives in warm climates. It grows to about 3 to 6 feet tall and produces small, tubular flowers that can be white, pink, or purple. The seeds, which are the primary source of sesame oil, are found in pods that develop after the flowers bloom.

How Is Sesame Oil Made

Harvesting sesame seeds is a meticulous process that requires careful timing. The sesame plants are typically harvested when the seed pods are fully mature and dry. This usually occurs about 90 to 150 days after planting, depending on the variety and growing conditions. The pods are cut from the plants and left to dry further in the sun. Once fully dried, the pods are gently threshed to release the seeds. This process ensures that the seeds retain their maximum nutritional value and are ready for oil extraction.

How Is Cold Pressed Sesame Oil Extracted

The extraction of cold-pressed sesame oil involves a straightforward yet meticulous process. Here’s how it’s done:

1. Selection of Seeds: The first step in the extraction process is the selection of high-quality sesame seeds. We use black sesame seeds due to their higher nutritional value compared to white sesame seeds. Some brands may use white or a mix of both, but black sesame seeds are preferred for their superior benefits.
2. Addition of Jaggery: Jaggery, a natural sweetener made from sugarcane or palm sap, is added as a binding agent to help in the extraction process. It binds the sesame seeds, making it easier to extract the oil. However, the jaggery is removed from the oil cake, ensuring that the final product is pure sesame oil.
3. Cold Pressing: The seeds are then cold-pressed. This method involves pressing the seeds at low temperatures to extract the oil without losing its nutritional properties. Cold pressing ensures that the oil retains its natural flavour, aroma, and nutrients. Unlike refined oils, cold-pressed oil is not exposed to high heat or chemical solvents, making it a healthier choice.
4. Filtration: The extracted oil is filtered to remove any impurities, resulting in a clear, high-quality oil ready for consumption. The filtration process is completely natural at Gramiyaa (using cotton fabric) to preserve the oil’s natural properties and ensure it remains free from contaminants.

Health Benefits Of Cold Pressed Sesame Oil

The ingredients of sesame oil are packed with health benefits, making it a valuable addition to your diet:

1. Rich in Antioxidants: Sesame seed oil ingredients contain powerful antioxidants like sesamol and sesaminol, which help protect your cells from damage caused by free radicals. These antioxidants can help reduce the risk of chronic diseases and promote overall health.
2. Heart Health: The oil is rich in monounsaturated and polyunsaturated fats, which are known to support heart health by reducing bad cholesterol levels. Regular consumption of sesame oil can help lower the risk of heart disease and improve cardiovascular health.
3. Anti-Inflammatory Properties: The ingredients in sesame oil have anti-inflammatory properties that can help reduce inflammation in the body. This makes it beneficial for conditions like arthritis, where inflammation plays a key role in causing pain and discomfort.
4. Skin and Hair Health: The oil is also used in skincare and haircare due to its moisturising and nourishing properties. It can help improve skin elasticity, reduce the appearance of wrinkles, and strengthen hair. Sesame oil is often used in traditional Ayurvedic treatments for its healing properties.
5. Nutrient-Rich: Sesame oil is a good source of healthy fats, vitamins E and K, and minerals like calcium, magnesium, and zinc. These nutrients are vital for maintaining healthy bones, skin, and overall well-being.

 

Delicious Recipes Using Cold-Pressed Sesame Oil

Now that you know how is sesame seed oil made, here are some delicious recipes to help you incorporate sesame oil ingredients into your meals:

1. Sesame Ginger Stir-Fry

Ingredients:

• 2 tablespoons cold pressed sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon honey
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• 1 bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 1 cup snap peas
• 1 block firm tofu, cubed
• Cooked rice or noodles, for serving

Instructions:

1. In a small bowl, whisk together soy sauce, rice vinegar, honey, garlic, and ginger.
2. Heat sesame oil in a large skillet or wok over medium-high heat.
3. Add bell pepper, broccoli, carrot, and snap peas. Stir-fry for 5-7 minutes until vegetables are tender-crisp.
4. Add tofu and the soy sauce mixture. Stir well to coat everything evenly.
5. Cook for another 2-3 minutes until tofu is heated through.
6. Serve over cooked rice or noodles.

2. Sesame Salad Dressing

Ingredients:

• 1/4 cup cold pressed sesame oil
• 2 tablespoons rice vinegar
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 teaspoon sesame seeds
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated

Instructions:

1. In a small bowl, whisk together all ingredients until well combined.
2. Drizzle over your favourite salad greens and toss to coat.
3. Store any leftover dressing in an airtight container in the refrigerator for up to one week.

3. Sesame Crusted Salmon

Ingredients:

• 4 salmon fillets
• 2 tablespoons cold pressed sesame oil
• 1/4 cup sesame seeds
• Salt and pepper, to taste
• Lemon wedges, for serving

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Brush salmon fillets with sesame oil and season with salt and pepper.
3. Press sesame seeds onto the top of each fillet to create a crust.
4. Place the salmon on a baking sheet lined with parchment paper.
5. Bake for 12-15 minutes, or until the salmon is cooked through and the sesame crust is golden brown.
6. Serve with lemon wedges.

4. Sesame Noodles

Ingredients:

• 8 ounces noodles (such as soba or spaghetti)
• 2 tablespoons cold pressed sesame oil
• 2 tablespoons soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon sesame seeds
• 1 green onion, sliced
• 1/2 cup shredded carrots
• 1/2 cup sliced cucumber

Instructions:

1. Cook noodles according to package instructions. Drain and rinse under cold water.
2. In a large bowl, whisk together sesame oil, soy sauce, rice vinegar, honey, and sesame seeds.
3. Add cooked noodles, green onion, carrots, and cucumber to the bowl. Toss to coat evenly.
4. Serve chilled or at room temperature.

5. Sesame Roasted Vegetables

Ingredients:

• 2 tablespoons cold pressed sesame oil
• 1 tablespoon soy sauce
• 1 tablespoon honey
• 1 teaspoon sesame seeds
• 1 clove garlic, minced
• 1 teaspoon fresh ginger, grated
• 2 cups mixed vegetables (such as bell peppers, zucchini, and carrots), chopped

Instructions:

1. Preheat the oven to 425°F (220°C).
2. In a large bowl, whisk together sesame oil, soy sauce, honey, sesame seeds, garlic, and ginger.
3. Add mixed vegetables to the bowl and toss to coat evenly.
4. Spread the vegetables on a baking sheet lined with parchment paper.
5. Roast for 20-25 minutes, or until the vegetables are tender and caramelised.
6. Serve as a side dish or over rice.

6. Sesame-Spiced Bhindi (Okra) Fry

Ingredients:

• 500g okra, washed and dried
• 3-4 tbsp cold-pressed sesame oil
• 1 tsp cumin seeds
• 1 dried red chilli, broken
• 1 onion, finely chopped
• 2-3 green chilies, slit
• 1 tsp ginger-garlic paste
• 1 tsp coriander powder
• 1/2 tsp turmeric powder
• 1/2 tsp red chilli powder
• Salt to taste
• A handful of fresh coriander leaves, chopped

Instructions:

1. Heat sesame oil in a deep pan. Add cumin seeds and let them splutter. Add the broken red chilli and fry for a few seconds.
2. Add the chopped onion and green chilies. Sauté until golden brown.
3. Add the ginger-garlic paste and all the dry spices. Fry for a minute until the raw smell disappears.
4. Add the okra and mix well with the masala. Cover and cook for 5-7 minutes on medium heat, stirring occasionally.
5. Open the lid and cook for another 5 minutes until the okra is tender and the water has evaporated.
6. Garnish with fresh coriander leaves and serve hot.

7. Sesame-Crusted Chicken Tikka

Ingredients:

• 500g boneless, skinless chicken breast, cut into cubes
• 1 tbsp lemon juice
• 1 tsp ginger-garlic paste
• 1 tsp cumin powder
• 1/2 tsp coriander powder
• 1/4 tsp red chilli powder
• Salt to taste
• 3 tbsp cold-pressed sesame oil
• 2 tbsp sesame seeds
• 1 green bell pepper, cut into chunks
• 1 onion, cut into chunks
• 1 tomato, cut into wedges

Instructions:

1. Marinate the chicken cubes with lemon juice, ginger-garlic paste, cumin powder, coriander powder, red chilli powder, and salt. Let it marinate for at least 30 minutes.
2. Heat sesame oil in a grill pan or tawa.
3. Coat the marinated chicken cubes in sesame seeds.
4. Grill the chicken cubes until cooked through and golden brown.
5. Grill the bell pepper, onion, and tomato slices as well.
6. Serve the sesame-crusted chicken tikka with grilled vegetables and your favourite chutney or raita.

These recipes with sesame oil ingredients list showcase the versatility of the oil and how it can enhance the flavour and nutritional value of your meals. Enjoy experimenting with this wonderful ingredient in your kitchen!

A simple, honest, and reliable ingredient that brings a wealth of benefits to your kitchen and health, cold-pressed sesame oil has been around for centuries. By understanding its origins, extraction process, and uses, you can fully appreciate this versatile oil. 

Whether you’re drizzling it over a salad or using it in a stir-fry, sesame oil is sure to enhance your culinary creations with its rich flavour and nutritional goodness.