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Black And White Sesame seeds; Health benefits, How to use in Japanese Cooking

sesame seedsFood & Drinks
Food & Drinks
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White Sesame Seeds VS Black Sesame Seeds

Have you ever thought about the difference between “white sesame” and “black sesame” ???

White sesame and black sesame are the same plant variety. Besides, the nutritional content is almost the same. However, the taste is different, so it may be better to choose depending on the dish.

Sesame seed contains 50% oil, 20% protein, and the remaining 30% vitamins, minerals, and dietary fiber.

Unsaturated fatty acids In Sesame Seeds

The greatest thing about sesame seed is that it is rich in high-quality nutritional ingredients and high in content.

The oil contained in sesame seed is mainly composed of unsaturated fatty acids linoleic acid and oleic acid.

“Unsaturated fatty acids” are known for their ability to boost immunity and lower cholesterol levels.

“Linoleic acid” is a material that makes cell membranes and also it is an essential fatty acid that cannot be synthesized in the body and must be taken from the diet.

• The Health Benefit

Dissolves and excretes LDL (bad) cholesterol in the blood, and oleic acid reduces LDL (bad) cholesterol without lowering HDL (good) cholesterol and improves bowel movements in the large intestine to prevent constipation.

Rich in Fiber

Sesame seed contains about 10% dietary fiber and is very effective in preventing constipation. Sesame seed contains rich in “insoluble dietary fiber”, boost a healthy digestive system.

Rich in minerals

Sesame seed is also high in iron and calcium. Not only does calcium make healthy bones, but also expected to be prevention for osteoporosis.

Sesame seed has antioxidant components such as sesamin, sesaminol, and sesamolin, which are said to have anti-aging effects. Also, according to *NARO Research has revealed effects such as improving liver function, reducing cholesterol, and promoting lipid metabolism.

*The National Agriculture and Food Research Organization

White Sesame Seeds

White sesame is a raw material for sesame oil because it contains higher oil contains than black sesame. In Japan, white sesame is the most produced in the sesame market. Interestingly, it is preferred in western Japan over the eastern part.

Also, white sesame has a slightly sweet and moderate taste. Therefore, they tend to be used in seasonings regardless of the dish.

Black Sesame Seeds

Black sesame seed has darker and thicker skin than white sesame seeds. Therefore, compared to a white sesame seed, a black sesame seed contains more “polyphenols”, “calcium” and “anthocyanins”.

Black sesame has a stronger flavor and aroma than white sesame. It doesn’t lose its flavor so goes well with sesame sweets.

Sesame Seeds In Japan

Sesame seeds in Japanese is “Goma”(ゴマ).

Japanese phrase 33

In Japanese cuisine, sesame seeds are often used as the essential ingredient and also have been loved its aroma, nutty, sweet, flavor.

Commonly, white sesame seeds, black sesame seeds, and golden sesame seedsare available, and also there are different types of products such as roasted (toasted), grounded, and paste.

The golden sesame seed is also called “Yellow sesame seed” or “Brown sesame seed”, which is known as its luxury aroma and flavor, so it is often used for “Kaiseki cuisine”-the Japanese traditional high-class cuisine.

Kaiseki (懐石)

kaiseki, luxury Japanese cuisine

Goma Ae

goma-ae, Japanese side sish, boiled vegetables with sesame seeds dressing

When someone asks me “what’s the staple food used sesame seeds”, “Goma-ae” (胡麻和え) is my first answer for it.

Goma-ae literally means mix (dress) with sesame seeds, soy sauce, and maybe other ingredients.

The dishes mixed with the dressing in which the main ingredient is sesame seeds called “Goma-ae”, commonly it goes to the side dish.

Generally, boiled vegetables are used for “Goma-ae” such as spinach, green beans, Japanese mustard spinach, carrots, Okura…

Speaking of vegetables are easy to get in any country…

  • Bell peppers
  • Snap peas
  • Green Cabbage
  • Chinese (Napa) cabbage
  • Cherry tomatoes
  • Zucchini
  • Broccoli
  • Potatoes
  • Avocados

Also, you can add chicken breast or canned tuna.

As a basic point in making Goma Ae,

  • Avoid to over-boiling vegetables
  • Drain and remove the moisture well
  • Mix vegetables and dressing before eating.

Ground Sesame Seeds

Because sesame seed is ground, it has a stronger aroma and flavor. Also, sesame seed is often too small to chew properly, but ground sesame has a nutritional benefit as it grates the shell.

Generally, to make Goma-Ae, grounded sesame seeds are used.

To enhance the rich aroma and flavor, it is better to grate roasted sesame seeds by yourself before dressing.

If you have tools, it will be easier, but you can put sesame seeds in the strong bag (freezer bag) and press them on the bag with a rolling pin, or use a spice grinder.


1. Japanese “Suribachi” ceramic mortar and pestle 

Suribachi, Japanese ceramic mortar and pestle

2. A Japanese easy sesame seeds grinder

sesame grinder

I got this at Daiso in Japan.

3. Rolling pin and a freezer bag

a rolling pin

4. A coffee & spice grinder

coffee and spice grinder

The Basic Goma-Ae

CourseSide Dish


  • Allow water to boil water and 1 tsp of salt.
  • Boil vegetables, drain water, chill vegetables with cold (icy) water, and wipe them off with a kitchen paper if needed.
  • *When you cook multiple vegetables, it is more efficient to adjust the boiling time in each item.
  • *If you cook leaves, squeeze them.
  • Grind sesame seeds. Combine well soy sauce and sugar.
  • Mix boiled vegetables and the sauce before eating, adjust seasoning if needed.
KeywordHealthy, sesame seeds

Japanese style Napa (Chinese) Cabbage With Sesame Dressing

"Goma-Ae" recipe. The popular vegetable side dish with plenty of healthy sesame seeds.
CourseSide Dish
Servings4 people


  • 1/2 1/2 Large Napa (Chinese) cabbage , washed
  • sesame seeds

Sesame Dressing

  • 1 tsp sugar
  • 1 tsp Aji no moto or chicken bouillon powder
  • 3-4 tbsp dark soy sauce
  • 4 tbsp ground roasted sesame seeds


  • Allow water with a pinch of salt to boil in a large pot.
  • Meanwhile, use a sharp knife to slice off the bottom (the core) just above where the base of the leaves connect. Pull off and discard any outside leaves that are discolored or particularly tough. Divide leaf parts and rib parts.
  • Rib parts- slice rib parts in 0.5-inch wide with the direction of the fibers. (To keep crunchy texture)
  • Leaf parts-chop leaves into 0.5-inch wide.
  • Boil rib parts for 1-2 minutes (less than 2 minutes), and add leaf parts.
  • With a tong, turn over the bottom and top in a pot. (Get this done in 30 seconds)
  • Immediately, drain the water and run the water, chill the boiled napa cabbage.
  • Squeeze boiled napa cabbage with hands well.
  • In a bowl, add sesame dressing and mix them well just before eating.
KeywordHealthy, sesame seeds, Vegetables

Sweets And Pastry

black sessme seed paste with dango, Japanese sesame sweets, black sweets, sticky rice

In Japan, you will often see black or gray sweets, bread, pastry used black sesame seeds.

These colors are not so attractive, but some people are addicted to sesame sweets.

Personally, I am not a big fan of too much black sesame seeds (paste) flavor in sweets,

but you never know. (Bourbon Alfortblack sesame seed flavor was terrible. )

Don’t forget to check your teeth after tasting black sesame seeds.

Sesame Oil

sesame oil, sesame seeds

Sesame oil is also the daily use of Japanese cooking.

It is also known for the health benefits as same as sesame seeds, besides it has rich aroma and flavor that make you hungry.

While many oils oxidize shortly once opening, sesame oil is hard to oxidize since it contains a natural antioxidant “Vitamin E”.

You can use the sesame oil as regular cooking oil, but it is not cheap outside of Asian countries, besides the luxury aroma will be gone if you use it for frying.

Use the regular cooking oil, and drizzle a dash of sesame oil at the last time to complete dish to add aroma and glow shin. In this way, it doesn’t kill the aroma and flavor.

Japanese BBQ sauce, Yakiniku no Tare, recipe

Japanese BBQ Sauce (Yakiniku no Tare)

This is the all-purpose sauce to bring Asian breeze to your dish.


  • 1/2 cup Japanese sake or white wine
  • 1/3 cup brown sugar
  • 2 tbsp honey
  • 1 clove garlic grated or pressed
  • 1 tsp grated ginger or powder
  • 2 tbsp grated pear or apple or apple juice
  • 1/2 cup dark soy sauce (kikkoman)
  • 2 tbsp sesame oil
  • dried red hot chili pepper
  • 2 tbsp white roasted sesame seeds


  • Simmer Japanese sake (or white wine) and brown sugar with low heat until the color turns golden brown. (for about 10 min.)
  • When the color turns golden brown, turn off the heat, add the rest of the ingredients while it is still warm.
Keywordmarinade, Sauce

Japanese-style Asian dressing

The very popular dressing using sesame oil and soy sauce in Japan.


  • 3 tbsp vinegar (white or apple)
  • 1 tbsp soy sauce
  • 1/2 tbsp sesame oil (cold-pressed oil)
  • 1 tbsp sugar
  • 1 tbsp honey
  • 1 tsp Chinese bouillon powder or chicken flavor broth mix
  • Sesame seeds
  • Wasabi (powder or paste) *Optional


  • Put the ingredients in a bowl and mix. Adjust the amount to your liking.
Keyworddressing, sesame oil, sesame seeds

Rico’s Selected Sesame oil

Korean; Ottogi Premium Roasted Sesame Oil

In my life, this is THE BEST sesame oil so far!

I couldn’t forget my impression when I tasted this first, with its scent, aroma, and very rich flavor.

100% pure sesame oil, you will notice the dark roasted color more than any sesame oil first when you pour in the plate.

Japanese, Kadoya Sesame Oil

This is the “staple sesame oil” produced by “Kadoya Sesame Mills” (かどや製油), an cooking oil company founded in 1858. It is a nice mild and clear but remains rich flavor and sesame aroma that you can use for any dish as cooking oil or dressing oil.

Roast selected sesame seeds carefully with the unchanged own process for 160 years, it is attractive that the price is reasonable although it is pure sesame oil. Recommended as sesame oil for daily use.


How about taking daily 1 tbsp of sesame seeds or sesame oil for your health?

I realize how good health benefits sesame seeds have, so I start adding sesame seeds for the breakfast smoothie!

Enjoy adding salads, dressing, and peanut butter!

sesame seeds


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