Better Nutrition September2020

Photo: adobestock.com
make it!
Asian Sliders
Makes 8 Sliders
Putting away food for fall and winter?
Any uncooked turkey burgers can
be frozen for up to three months.
To prepare frozen patties, thaw
overnight in the refrigerator and
follow the baking instructions.
1 egg
2 Tbs. hoisin sauce
1 Tbs. Dijon mustard
1 Tbs. minced ginger
1 clove garlic, minced
1 tsp. salt
1 lb. lean ground turkey
½ cup whole rolled oats
¼ cup thinly sliced scallions
¼ cup black sesame seeds (or
white)
1. Preheat oven to 375°F. Spray large
cookie sheet lightly with olive oil,
and set aside.
2. Place egg, hoisin sauce, Dijon,
ginger, garlic, and salt in large
bowl, and whisk to combine. Gently
fold in turkey, oats, scallions, and
sesame seeds, and mix well with
clean hands, being careful not to
overwork meat.
3. Use ice cream scoop to form
8 small, even patties. Arrange on
prepared baking sheet, and bake
about 15 minutes, until inserted
meat thermometer reads 170°F.
Per serving: 160 cal; 13g prot; 8g total fat
(2g sat fat); 7g carb; 65mg chol; 450mg
sod; 1g fiber; 1g sugar
Featured Ingredient:
Black Sesame Seeds
The sesame seed has been around a long time, at least since the days of The
Thousand and One Arabian Nights. In fact, sesame is the oldest known plant
grown for its seeds and oil, and is especially valued in Eastern, Mediterranean,
and African cultures. Sesame seeds are about 50–60 percent oil, and much
of that oil contains sesamin and sesamolin, two important members of the
lignan family of polyphenols (plant chemicals that are really good for you).
When the seeds are refined (as in the making of sesame oil), two other
phenolic antioxidants—sesamol and sesaminol—are formed.
But you don’t need to know all the technical names of the lignan family to
understand that these plant chemicals have major health benefits. Sesame seed
lignans—including the aforementioned sesamin and sesaminol—enhance
vitamin E’s absorption and availability, improve lipid profiles, and help normalize
blood pressure. Animal studies show that sesame lignans enhance fat burning
by increasing the activity of several liver enzymes that break down fatty acids.
CHOLESTEROL AND SESAME SEEDS
If you’re familiar with my book The Great Cholesterol Myth, you know that I’m not a
fan of using cholesterol as the ultimate marker for heart disease risk. So I’m loath to
tout the “cholesterol-lowering” properties of any food or supplement because I’m not
at all sure that lowering cholesterol is the same as lowering the risk for heart disease.
That aside, it’s worth noting that sesame lignans do help reduce cholesterol.
In a study published in the Journal of Lipid Research, sesamin lowered both serum
(blood) and liver cholesterol levels. The researchers suggested that sesamin deserves
further study as a “possible hypocholesterolemic agent of natural origin.” And in
a study in the Journal of Nutrition, 50 grams of sesame seed powder taken daily
for five weeks improved total cholesterol, LDL (“bad”) cholesterol, cholesterol ratio,
and antioxidant status in postmenopausal women. The researchers noted some
improvements in sex hormone status as well, and suggested a benefit of sesame
for postmenopausal women.
NUTRIENT PROFILE
Sesame seeds are very high in calcium, but much of it is bound to oxalic acid,
making it less bioavailable than other forms of calcium. In parts of Japan, whole
sesame seeds are prepared as a condiment known as gomasio, made by toasting
whole sesame seeds with unrefined sea salt at high temperatures. This process
may improve the assimilation of calcium by getting rid of the oxalates.
Calcium aside, sesame seeds are a rich source of minerals, fiber, and protein.
Two tablespoons of seeds contain 35 percent of the Daily Value for copper, 2 grams
of fiber, and 3 grams of protein—more protein than any other nut or seed—plus
other nutrients including iron, magnesium, phosphorus, potassium, and manganese.
You can really enhance the nutty flavor of sesame seeds by toasting them in a dry
skillet over medium heat until they’re golden brown. They come in shades of black,
brown, and yellow as well as the more common beige variety. The black seeds have
the strongest flavor.
Tahini is made from hulled sesame seeds and is, therefore, a more refined product,
though still delicious. Other traditional sesame-based dishes include hummus, a
Middle Eastern appetizer made of ground chickpeas, garlic, and tahini; and baba
ghanoush, which has a base of roasted eggplant seasoned with tahini, lemon juice,
garlic, and salt.
SEPTEMBER 2020 • 45