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All about creative ways to cook with cold pressed sesame oil

Sesame oil has been a staple in traditional Indian cooking for centuries, and for good reasons. Not only does it add a rich, nutty flavour to dishes, but it also has a range of health benefits. While there are several types of sesame oil available, cold pressed sesame oil is considered the highest quality and most nutrient-rich option.

Cold pressed sesame oil is made by pressing sesame seeds at low temperatures to extract the oil. This method of extraction ensures that the oil retains all of its nutrients and natural flavour, making it a popular choice among health-conscious people and people who just love food.

If you are someone who likes to explore different culinary combinations and just love food, this blog post is for all you foodies. 

We will discuss the best ways to use cold pressed sesame oil in everyday Indian cooking, with the most creative combinations. Let's look at a few salad and marinade recipes using sesame oil as a dressing that are inspired by Indian flavours:

  1. Chickpea Salad with Sesame Ginger Dressing

For the salad: 

I cup chickpeas (rinsed and drained),  1 onion (sliced), 1/2 cucumber (diced), 1/2 red bell pepper (diced), and ¼ coriander leaves (chopped)

For the dressing: 

2 tbsp sesame oil, 1 tbsp soy sauce, 1 tbsp rice vinegar, 1 tbsp honey, 1 tsp grated ginger, and 1 clove garlic (minced)

Toss all the salad ingredients together in a large bowl. Whisk all the dressing ingredients together in a separate bowl and drizzle over the salad.

  1. Tandoori Chicken Marinade with Sesame Oil

For the marinade: 

1/2 cup plain yogurt, 2 tbsp sesame oil, 2 tbsp tandoori masala, 1 tsp ground cumin, 1 tsp ground coriander, 1 tsp red pepper powder, 1 tsp garlic powder, and 1 tsp grated ginger.

Mix all the marinade ingredients together in a bowl. Place 4 chicken breasts in a large ziplock bag and pour the marinade over the chicken. Seal the bag and massage the chicken to ensure it's coated with the marinade. Marinate in the fridge for at least 2 hours, or overnight. Grill or bake the chicken until cooked through.

Sesame oil is a versatile oil that can be used for stir-frying, sautéing, tempering, and making curries and chutneys in Indian cooking. Here are some tips on how to use sesame oil for each of these cooking methods and what combination works best for Indian flavours.

  1. Sesame Oil For Stir-Frying:

Sesame oil has a high smoke point, which makes it perfect for stir-frying. To create a classic stir-fry dish, heat some sesame oil in a frying pan over high heat. Add your favourite vegetables, such as onions, peppers, and broccoli, along with some salt and spices, such as cumin, coriander, and turmeric. Stir-fry the vegetables until they are cooked but still crispy. Sesame oil adds a nutty flavour to the dish and complements the spices and flavours.

  1. Sesame oil for Sautéing: 

Sesame oil can also be used for sautéing vegetables, such as spinach or mushrooms. Heat some sesame oil in a frying pan over medium heat. Add the vegetables and some garlic or ginger and add some salt and pepper. Sauté the vegetables until they are wilted and tender. The sesame oil adds a depth of flavour to the dish and enhances the taste of the vegetables. 

  1. Sesame Oil For Tempering In Dal And Chutneys: 

Tempering or tadka is a cooking technique used in Indian cuisine to add flavour and aroma to daal and chutneys. To temper daal, heat some sesame oil in a small pan. Add some cumin seeds, mustard seeds, and curry leaves. Fry the spices until they are fragrant and then add them to the cooked dal. The sesame oil adds a nutty flavour to the dal, while the spices infuse it with a delicious aroma.

  1. Sesame Oil For Making Curries: 

Sesame oil can be used as a cooking oil for making curries. To make a delicious curry, heat some sesame oil in a saucepan. Add some onions and garlic and sauté them until they are golden brown. Add some spices, such as cumin, coriander, and turmeric, along with some tomatoes and cook until the tomatoes are soft. Add some protein, such as chicken or paneer, along with some coconut milk or yogurt. Cook the curry until the protein is cooked through and the sauce has thickened. The sesame oil adds a nutty flavour to the curry and enhances the flavours of the spices.

  1. Sesame Oil For Making Chutneys: 

Sesame oil can also be used in making chutneys. To make a sesame chutney, roast some sesame seeds in a dry frying pan until they are golden brown. Grind the sesame seeds along with some green chilies, ginger, garlic, and salt in a food processor. Add some sesame oil to the chutney and mix well. The sesame oil adds a nutty flavour to the chutney and enhances the taste of the sesame seeds.

Experiment with different combinations to find the one that works best for you and your taste preferences.

Not only does cold pressed sesame oil add flavour to dishes, but it also has a range of health benefits. For starters, it's rich in antioxidants, which can help protect the body against damage from free radicals. Additionally, it's a good source of healthy fats, including omega-6 and omega-9 fatty acids, which can help support heart health and reduce inflammation in the body.

Furthermore, cold pressed sesame oil contains compounds like sesamin and sesamolin. It helps the body burn fat and reduces body fat storage. Sesamin also helps maintain muscle mass when dieting, which can otherwise be lost. In addition, sesamin protects the liver and helps the body eliminate toxins.

When using cold pressed sesame oil in your cooking, be sure to start with a small amount and gradually add more to taste. It's also important to note that sesame oil has a strong flavour, so a little goes a long way.

Therefore it's safe to say that cold pressed sesame oil is a flavorful and nutrient-rich ingredient that can add a unique twist to your dishes while also providing several health benefits. Whether you're using it as a cooking oil or a salad dressing, it's a versatile and delicious addition to any kitchen.


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