Sesame and histamine: How well tolerated are these little seeds?

 

Sesame is a plant that is primarily grown in tropical and subtropical regions of the world. The small seeds of this plant are not only delicious but also extremely healthy. In the following blog article, you will learn more about the diverse ways sesame can be used and its suitability for a low-histamine diet.

Sesame in general: Origin, appearance and taste

The lush and bushy sesame plant reaches a height of about 60 cm. The sesame capsules develop from its pretty white or pink flowers. These each contain countless flat seeds. Depending on the variety, the small seeds are whitish, yellow, reddish or almost black and are enclosed by a thin, edible shell. They have a very distinct, typical nutty taste. 

Nutritional content of sesame: These are the health benefits

Sesame seeds contain a great deal of magnesium, potassium, iron, calcium, copper, zinc, vitamin B1, vitamin B2, vitamin B6 and folic acid. They are also rich in important dietary fiber and the fat they contain consists of 82% unsaturated fatty acids, 38% of which are monounsaturated and 44% polyunsaturated fatty acids.

Histamine and sesame: Everything important about tolerance

• low-histamine diet
• low-fructose diet
• gluten-free diet
• lactose-free diet
• low-sorbitol diet

• low-salicylate diet
• low-nickel diet

Buying and storing sesame for histamine-sensitive individuals

The various uses of sesame in everyday low-histamine life

The use of sesame is extremely diverse. The best-known form is probably sesame oil, which is used in many Asian dishes. It gives the food an aromatic taste and is suitable for both frying and refining salads.

But the seeds themselves can also be used in many ways in low-histamine cooking. They are excellent as a topping for bread or pastries and give them a crunchy note. Furthermore, they can be processed into tahini, a paste made from ground sesame, which can be used as a dip, among other things.
In addition to culinary use, sesame also has a long tradition in naturopathy. In Ayurvedic medicine, for example, sesame oil is used for massage to nourish and regenerate the skin.

Enjoying Asian cuisine – even with histamine intolerance

Sesame is particularly suitable for refining Asian-inspired dishes. If you are also looking for the right seasoning, our Organic Asia Sauce is a delicious alternative to classic soy sauce.

It consists of only three ingredients: coconut blossom nectar, water and sea salt. The Organic Asia Sauce is suitable for a low-histamine diet, gluten-free, lactose-free, vegan and soy-free, consists of 100% organic ingredients and contains no unnecessary additives.

Whether for vegetables, rice, bowls or as a dip, you can easily add a spicy Asian note to your dishes with the Organic Asia Sauce.

Delicious low-histamine recipes with sesame

In keeping with the theme of sesame, we have put together three delicious recipes for you below that you can excellently use sesame for.

Date-nut cookies:

• 10 Medjool dates
• 1 handful of chopped pistachios
• 1 handful of sesame seeds (1)
• 1 handful of chopped almonds (1)
• 1 handful of chopped macadamia
• 1 handful of chia seeds

Pan-fried focaccine with spring onions:

• 200g spelt flour
• 110ml hot (not boiling) water
• 1 tsp olive oil for frying
• Salt
• 4 small spring onions (1)

• 4 tbsp HistaFood Organic Asia Sauce
• 1 tsp sesame seeds (1)

Cucumber and carrot salad:

• 1 cucumber
• 2 carrots
• 1 onion (1)
• A little sesame (1)
• A little fresh parsley
• 2 tbsp HistaFood Organic Asia Sauce
• 2 tbsp olive oil
• Salt

Enjoying a low-histamine diet – from morning till night

Would you like to bring even more variety to your low-histamine diet? With our HistaStarter Set, you can try out various HistaFood products and have suitable companions for your everyday life right at hand – from breakfast to a quick sauce.

The included products are suitable for a low-histamine diet, gluten-free, lactose-free and vegan. In addition, we rely on organic quality, avoid unnecessary additives and have our products regularly tested in the laboratory.

This way you can easily get to know the variety of HistaFood and integrate low-histamine enjoyment into your everyday life.