Recipe: Szechuan Sesame Pasta with Broccoli
In this nutrition Bite we share a wonderful new recipe from our colleague in health, Dr. Joel Fuhrman. It’s extra special because it centers around a teeny, tiny superfood that’s often overlooked!
Sesame, one of the oldest plants cultivated by humans, is believed to have originated in India or Africa, but is now grown all over the world. Tahini, a paste of ground sesame seeds, is a staple in the cuisines of the eastern Mediterranean and Middle East.
These little seeds are a goldmine of health benefits, and an excellent source of essential minerals such as calcium, iron, manganese, magnesium, selenium and copper.
Sesame seeds have the greatest amount of calcium of any food in the world, and these little treasures are abundant in vitamin E, a powerful anti-inflammatory nutrient.
Black sesame seeds are extremely rich in antioxidants.(1) The healthy fats in seeds and nuts are known to aid in the absorption of carotenoids when eaten with vegetables. (2)
Note that unhulled sesame seeds are rich in minerals, especially calcium, compared to the more common hulled seeds. These extraordinary seeds are also one of the few foods (along with flax and chia seeds) that contain lignans, phytochemicals with antioxidant and anti-estrogenic properties that are linked to a reduction in breast cancer risk. (3)
Szechuan Sesame Pasta with Broccoli
8 ounces bean pasta (see note), cooked according to package directions, rinsed under cold water and drained
2 pounds fresh or frozen broccoli florets, steamed
1 large red bell pepper, or 2 roasted red peppers, cut into strips
6 scallions, thinly sliced
Approx. 1 TBS unhulled (brown) sesame seeds for garnish
For the Sauce:
1/4 cup unhulled sesame seeds, lightly toasted
1 cup unsweetened soy, hemp or almond milk
6 Medjool or 12 regular dates, pitted
1/2 tablespoon minced ginger
2-3 cloves garlic, peeled
1 teaspoon red pepper flakes or to taste
3 tablespoons rice vinegar
1. In a high-powered blender, blend all of the sauce ingredients until smooth.
2. In a large bowl, toss the noodles, broccoli, red pepper and scallions with the sesame sauce until thoroughly coated.
3. Serve immediately or refrigerate until ready to use.
Note: To serve, divide among 6 plates and sprinkle with the sesame seeds.
One of the greatest benefits of superfoods and their antioxidant, protective properties is the way they positively affect how your body ages… And we can all use all the help we can get in that department, right!?
We hope you enjoy this recipe and feel FABULOUS as you incorporate it into your diet.
For MORE anti-aging superfood recipes from Dr. Fuhrman, nab a complimentary copy of his digital book, ”No Shots, No Drugs, No Sick Days: 10 Affordable Foods That Make You Age Backward, Reverse Chronic Disease, And Can Even Replace Your Medication.”