Delicious Homemade Sesame Seed Bread Recipe
Sesame seed bread isn’t a common choice, but it has more health benefits than traditional bread recipes do. It can provide essential nutrients to the diets of athletes, children, and teens. Of course, similarly to white bread, you shouldn’t eat your main meals with it.
Sesame seeds have a high nutritional density. More and more people are eating them, especially because of their lipid profile. Also, their essential micronutrients apparently guarantee good body function. Are you keen to try this home recipe?
Benefits of sesame seed bread
Let’s get started by talking about the health benefits of sesame seed bread, from a scientific point of view. But, bear in mind that we recommend that you eat this bread as part of a balanced diet.
Help look after your health
Sesame seed bread provides a large number of antioxidants. And, among those vitamin E stands out. This is an element that’s capable of contributing to the prevention of chronic illnesses, as noted in an investigation published in the International Journal of Molecular Sciences.
This element neutralizes the formation of free radicals. An accumulation of these in your tissues can cause harmful inflammation in the body and increase the risk of mutations in the transmission of genetic material.
Find out more: Types of Antioxidants: Properties and Uses
Improve your lipid profile
Sesame seeds stand out for their unsaturated fatty acids. Among these, the most noteworthy ones are the omega 3 lipids that have a positive impact on the body’s lipid profile.
Also, as an investigation published in the International Journal of Molecular Sciences explains, they protect against developing cardiovascular illnesses.
Provide energy
Don’t forget that this bread has a high carbohydrate content. This nutrient provides the low-level energy your body needs to carry out high-intensity or strength-based activities.
Additionally, it can contribute to the recuperation after you’ve exerted a great effort as specialists have noted that consuming it can help to resynthesize muscle and liver glycogen after finishing a workout.
You may also be interested in: Nutrition and Management of Type 2 Diabetes: Recommendations and More
Sesame seed bread recipe
Sesame seed bread is a nutritious option you can use to improve the quality of your diet. According to data published in Pharmacognosy Reviews, it’s a source of protein, vitamin B1, and dietic fiber. In addition to that, it provides minerals like phosphorus, iron, magnesium, calcium, and zinc. Keep reading to discover how to make this bread at home!
Ingredients
- 6 liquid oz. of room temperature water
- 2/5 oz. of fresh yeast for bread
- 12 1/3 oz. of strong flour
- 1 1/3 liquid oz. of extra virgin olive oil
- Salt
- Sesame seeds
Step by step
- The first step requires you to dilute the yeast in 3 1/3 liquid oz. of room temperature water until it almost completely dissolves.
- Secondly, mix the flour (sift it first), the remaining water, the diluted yeast, the oil, and one or two spoonfuls of salt. Knead the dough until you have an elastic, well-blended, smooth result.
- After about 10 or 15 minutes of kneading, cover the bowl with a cloth and put it in a warm and dark place to allow it to prove. Keep it there for at least 1 hour, although you can leave it longer to allow it to rise more.
- After this time has passed, coat the top of the dough with water and cover it in sesame seeds.
- Put the dough in the oven for 30 mins at 390°F. Make sure you preheat it first!
- Once this time passes, the bread should have a fantastic color and a spongey interior. It’s now ready to eat!
Make a sesame seed bread
As you’ll have seen, it’s not at all difficult to make sesame seed bread. Even though that’s true, it’s important you make sure you have enough time because the dough needs to prove on two separate occasions.
It’s important to do this calmly, as rushing through it can negatively impact the final result. In fact, the more love you put into it, the spongier it’ll be.
Remember that although you can include bread in a healthy diet, it isn’t the best food with a high carbohydrate content. Flours always contain a significant grade of refinement, which can impact your blood glucose levels.
We recommend you eat bread early, and before or after exercising. This way, you’ll take advantage of its nutritional value.
All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.
- Lloret A, Esteve D, Monllor P, Cervera-Ferri A, Lloret A. The Effectiveness of Vitamin E Treatment in Alzheimer’s Disease. Int J Mol Sci. 2019 Feb 18;20(4):879. doi: 10.3390/ijms20040879. PMID: 30781638; PMCID: PMC6412423.
- Pathak N, Rai AK, Kumari R, Bhat KV. Value addition in sesame: A perspective on bioactive components for enhancing utility and profitability. Pharmacogn Rev. 2014;8(16):147-155. doi:10.4103/0973-7847.134249
- Innes JK, Calder PC. Marine Omega-3 (N-3) Fatty Acids for Cardiovascular Health: An Update for 2020. Int J Mol Sci. 2020 Feb 18;21(4):1362. doi: 10.3390/ijms21041362. PMID: 32085487; PMCID: PMC7072971.
- Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018 Feb 23;10(2):253. doi: 10.3390/nu10020253. PMID: 29473893; PMCID: PMC5852829.