Good seed

Sesame seeds. Sprinkled on breads and rolls, pressed for oil, ground into tahini paste and mixed with eggplant or hummus, or made into halva, these minuscule seeds are found in cuisine around the world but don’t always get the respect they deserve.

An ancient foodstuff, sesame contains vitamin E that helps strengthen the nervous system and the heart, as well as protein, calcium (especially in unhulled sesame seeds and whole tahini, though not fully absorbed because of oxalic acid in the hull), and impressive quantities of zinc, copper, and B vitamins, among others.

Here in Israel, we have access to three different types of sesame seeds, whole (golden brown), hulled (white) and black sesame, the latter used mostly for sprinkling on sushi and other Japanese dishes. Sesame oil is available both cold-pressed (for salads, cooking and even massage), and dark sesame oil, a pungent, full-flavored oil used for seasoning (but never for frying).

Although sesame-laden foods were once commonly recommended at all Tipat Halav mother-and-baby stations, it is now recognized that some babies are unable to digest the proteins in sesame and may suffer symptoms from rash to anaphylactic shock. Sesame allergies have skyrocketed to the top of international food allergy charts in recent decades, especially in Israel and Australia, so please check out sensitivity to sesame if you or any members of your family are prone to allergies. Unfortunately, sesame allergies are lifelong and also include allergic reactions to cosmetics and personal care products containing sesame oil.

As for working sesame seeds into your daily diet, they can always be toasted and sprinkled on a stir fry or salad. This recipe offers another method for including sesame seeds in your menu, in a quick meal that includes sesame oil as well as toasted and regular sesame seeds.

Korean omelette (or scrambled eggs) with vegetables (serves 4)

• 5 dried shiitake mushrooms
• 250 grams tofu
• 3 tablespoons coconut or canola oil
• 2 tablespoons sesame seeds
• 4 (whole) green onions, thinly sliced
• 2 tablespoons soy sauce
• 6 eggs

Sauce:

• 4 tablespoons soy sauce
• 2 tablespoons sesame oil
• 1 teaspoon sugar
• 1 tablespoon toasted and lightly ground sesame seed (easily done in a coffee grinder)
• Half green onion (white and green parts), thinly sliced
• ¼ teaspoon hot pepper (optional)

1. Soak shiitake mushrooms in boiling water that just covers, for 30 minutes until soft. Drain and save soaking water. Remove stems and slice.
2. Cut the tofu into 1.5 centimeter (about two-thirds of an inch) slices and place on two pieces of paper towels. Cover with two layers of paper towels and put a weight on top of the tofu (a filled teakettle or heavy pot would do the trick). Let stand for 30 minutes, then cut into tiny cubes.
3. Heat the oil in a large frying pan over medium-low heat and add the sesame seeds. Cook until they begin to pop, stirring frequently. Add the scallions and mushrooms and stir fry for 30 seconds. Add the tofu, sugar and soy sauce.
4. Beat the eggs in a bowl and pour over the tofu mixture. Cover and cook over low heat for five minutes. You can either continue to cook in the pan until the eggs are done, or slip under a grill until the top just turns golden. Cut into triangles and serve with the dipping sauce.
5. To make the dipping sauce, whisk all the ingredients together.