Find out all about gomasio or sesame salt, a Japanese condiment rich in minerals and low in sodium, widely used in macrobiotics, which is used as a seasoning for rice, vegetables, and meats and is very easy to make at home.
With a long tradition in Japan and great importance in the macrobiotic diet, gomasio or gomashio is an enriching condiment due to its flavour and healthy properties. Easy to incorporate into our diet, replacing salt, it adds a juicy and toasted touch to all our dishes. Below, is everything about it: what it is, types, and health benefits.
What is Gomasio and what is it used for?
Gomasio, gomashio or sesame salt is a Japanese condiment made from salt and toasted sesame. Naturally gluten-free, suitable for vegans, and with very low amounts of salt, these properties make it a great ally in preventing hypertension while also seasoning countless dishes.
The traditional Japanese way of preparing gomasio is using a suribachi, a Japanese ceramic mortar, and pestle, which is accompanied by a surikogi, a wooden mortar. It is believed that this way the properties of the sesame and salt are better respected, and the fats from the toasted sesame are more harmoniously wrapped around the grains of salt. In any case, at home we can achieve acceptable results with a seed grinder, enjoying the advantage of consuming the mixture freshly made, which allows us to preserve a higher percentage of minerals.
In macrobiotic cuisine, this combination is considered a home remedy for headaches, fatigue, and dizziness. And the addition of other ingredients such as algae rich in calcium and iodine contributes to increasing its healthy properties.
Types of gomasio
There are different types of gomasio depending on the type of sesame, salt, and added ingredients that we wish to use. Wholemeal gomasio made with wholemeal sesame provides more fibre, black gomasio with black sesame has a higher amount of antioxidants. The use of Himalayan or sea salt increases the mineral profile of gomasio and the addition of seaweed such as nori seaweed results in a very enriching seaweed gomasio that takes care of bones and thyroid. A similar organoleptic profile that we can exchange to enhance one or other nutritional needs.
Nutritional values of gomasio
The nutritional value of gomasio or sesame salt is largely made up of the nutritional values of sesame, which is rich in fats, proteins, vitamins, and minerals easily representing between 80 and 95% of the total composition. The nutritional value may vary slightly depending on the type of gomasio, so below we have listed the approximate value of 100 g of common gomasio in a proportion of 1 tablespoon of salt with 7 of sesame.
- Energy : 562 kcal
- Carbohydrates : 10 g
- Fats : 50 g
- Of which saturated : 7.6 g
- Proteins : 19 g
- Fibra: 12 g
- Iron : 9 mg
- Calcium : 150 mg
- Magnesium : 350 mg
- Zinc: 5,3 mg
- Potassium : 450 mg
- Phosphorus : 620 mg
- Selenium : 49 mcg
- Folic acid : 96 mcg
- Niacin or Vitamin B3 : 4.5 mg
- Thiamine o Vitamin B1 : 0.7 mg
- Vitamin E : 2.3 mg
- Vitamina B6: 0,15 mg
These values indicate that by taking a tablespoon of gomasio a day we provide our body with up to 5% of the recommended iron, 1.5% of calcium, 6% of zinc, 9% of phosphorus and selenium, and 11% of magnesium. As for vitamins, we would be consuming 2.5% of the recommended daily amount of folic acid, vitamin E, and niacin (vitamin B3) and up to 7% of thiamine (vitamin B1).
Properties of gomasio
Gomasio has its roots in Japan, but it is a type of condiment that is easy to make all over the world and highly recommended for people who need to reduce their salt intake or who want to increase the amount of protein, minerals, and vitamins in their diets, such as vegans and vegetarians.
Source of vitamins
Gomasio is a source of vitamin E, folic acid, niacin and thiamine . This vitamin complex has multiple functions that help our body maintain a very active basal metabolism and also contribute to tissues such as skin, hair, and nails being strong and healthy.
Rich in protein and polyunsaturated fats
It is not so common to find plant-based foods, and especially condiments, that are a great source of protein. However, this is exactly the case with sesame salt, which provides up to 2 g of protein in quantities as small as a single tablespoon. This property is extremely valuable for vegetarian diets and for gaining muscle mass. As an added bonus, it is also rich in polyunsaturated fats, making it very filling and beneficial for the cardiovascular system.
Rich in minerals such as magnesium, phosphorus, selenium, and zinc
Gomasio or sesame salt is very rich in minerals. It is a source of calcium and iron, although it stands out for its high content of magnesium, phosphorus, selenium, and zinc, all of which are minerals related to a strong immune system, and of special interest to athletes, who require extra antioxidant power to counteract the increased production of free radicals resulting from physical exercise.
Low in sodium
Probably the most appreciated property of gomasio is its low sodium content. For all those people who need to reduce their salt intake but miss a seasoning that enhances their meals, sesame salt is the best solution. How effective is it? A tablespoon of gomasio barely provides 1% of the maximum recommended sodium per day, while the same amount of common salt would exceed the recommended doses by up to 150%. A great reason to always have some gomasio in the cupboard.
Benefits of gomasio
Gomasio stands out for its content of minerals that are beneficial for health. Adding it to our menu helps us prevent anemia, osteoporosis, hypertension and improve sports performance. Both for its flavor and its properties, it is a great substitute for salt without having to give up flavor.
Helps prevent anemia
The consumption of sesame salt helps prevent anemia due to its iron content, which ensures the transport of oxygen, and its folic acid content, responsible for the synthesis and proper functioning of red blood cells necessary to transport iron in the body.
Helps prevent osteoporosis
Osteoporosis develops due to three main causes: loss of bone density, lack of calcium, and/or lack of vitamin D, which is necessary to absorb calcium. Gomasio consumption prevents the onset of osteoporosis because it provides calcium, which is essential for bone synthesis, and zinc, a mineral of great importance for maintaining bone density and preventing fractures.
Helps prevent hypertension
One of the main causes of hypertension is excess sodium in the diet, which causes an increase in blood volume and consequently an increase in blood pressure, with the associated cardiovascular risks. Sesame salt, having a low sodium content of 40 mg per 100 g of gomasio, helps prevent hypertension and consequently take care of our heart.
Improves sports performance
How can a little sesame and salt improve athletic performance? By providing essential minerals for muscle action and development and vitamins to compensate for the excess of free radicals resulting from physical effort. Thus, the magnesium present in gomasio helps to maintain a constant heartbeat, reduce insulin resistance allowing efficient use of blood sugar, and together with phosphorus and calcium contributes to efficient muscle action. The antioxidant vitamin content, for its part, counteracts the oxidizing effect of free radicals generated by physical exercise.
Contraindications of gomasio
Unlike salt, which requires greater caution due to its high sodium content, gomasio is a very safe food. It is advisable to avoid giving it to children under 3 years of age if it still contains small pieces of whole sesame seeds, and of course, it should be avoided in case of allergy. Seaweed gomasio should also be considered with certain precautions if we are talking about people with thyroid disorders.
How to take Gomasio
Gomasio is eaten just like we would with salt or pepper. Just sprinkle small amounts on our main dishes, knowing that it combines especially well with rice, wheat, fish, and meat. It also adds a deep and interesting twist to simple roasted vegetables, such as grilled carrots on a bed of tahini.
As for the best time to consume gomasio, since it is a condiment, logic tells us that it is best to consume it at the beginning of meals. This option is also beneficial for two reasons: gomasio is rich in fiber and polyunsaturated fats, so taking it at the beginning of meals will help us feel full faster and for longer.
How to make gomasio
Homemade gomasio is very easy to make if we have the right machine, a mortar or a good seed grinder, and some quality ingredients.
Using a minimum ratio of 7 to 8 tablespoons of sesame seeds to 1 tablespoon of salt, we begin by toasting the sesame seeds in a pan, without oil or butter. When they begin to brown (they will give us the clue by their desire to jump out of the pan), we can move on to crushing them. Ideally, this step should be carried out in a suribachi ceramic mortar, but the truth is that with a seed crusher, leaving them crushed halfway, we get an excellent result.
Once we have our cloudy mass of toasted and crushed sesame, we can add the salt. It is a great idea to use flaky salt or quality sea salt that will provide an exceptional texture.
How to preserve gomasio
Once we have the homemade gomasio ready, we can store it in a glass container with an airtight seal in the refrigerator for a month. It should be noted that, being a ground seed, sesame will oxidize quickly, so it is best to prepare the quantities of gomasio that we want to consume every two weeks or every month to use it at its best.