Gomasio - What it is and how to prepare it

Today we will talk about the gomasio: I am sure that many of us have already heard of "gomasio", wondering about the nature of this food. And I'm here to answer your questions.

What is Gomasio?
Gomasio is nothing more than a condiment based on sesame seeds and salt, sometimes enriched with hemp seeds and fragments of seaweed (Wakame or / or Nori). It is a preparation widely used in Japanese and Macrobiotic cuisine, which is gradually entering the Italian cuisine as well.

How is it used?
Gomasio is often used to enhance the flavor of cooked vegetables, salads, meats and (above all) to flavor boiled rice, as a valid alternative to pure salt.

What advantages does it offer?

• It allows to reduce the quantity of salt normally used to season dishes
• It is a source of essential fatty acids such as omega 6 (linoleic acid) and omega 3
• Gomasio is rich in mineral salts, such as phosphorus, iron and above all calcium: 100 g of sesame seeds provide 975 mg of calcium
• Gomasio is considered a protein food: in the amino acid profile we remember, in particular, methionine and tryptophan

• Gomasio is a highly caloric product, to be used in moderation (100 g of sesame seeds provide 573 Kcal)
• Being made up of sesame seeds, in Gomasio there are phytates and oxalates that negatively reduce the high intake of mineral salts (limiting the absorption of some minerals)

Video of the Recipe

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Identity Card of the Recipe

• 505 KCal Calories per serving

• Ingrediants

  • 80 g of sesame seeds
  • 4 g of salt
  • 1 small piece of nori seaweed

  Materials Needed

  • Dense mesh sieve
  • Large pan in steel or stone
  • Mortar and pestle
  • Scoop

  Preparation

  1. Pour the sesame seeds (brown, black and / or light) into a tightly meshed colander and wash them with a jet of water.

  Did you know that
  Washing the sesame seeds favors the elimination of chelating substances, such as phytates, responsible for reducing the absorption of some minerals.

  2. Allow the sesame seeds to dry in the colander, stirring them often to help eliminate the water.
  3. Toast the sesame seeds over very low heat. It is recommended to be very careful during the roasting phase: sesame seeds must not be burned to avoid the formation of substances potentially toxic to health. The toasting must be finished when the sesame seeds, taken in the hand, crumble between the fingers; moreover, the sesame aroma is clearly perceived.
  4. Pour the sesame seeds into a bowl and allow to cool.
  5. Meanwhile, also toast the salt (which will absorb the oil lost by the sesame seeds during roasting).
  6. At this point, you can proceed with the construction of the gomasio. Pour the toasted and cold sesame seeds into a mortar, add the salt and a few pieces of Nori seaweed. Grind the mixture, little by little, using the pestle. Instead, it is not recommended to grind with an electric blender to avoid overheating of the active ingredients contained in the sesame seeds. The gomasio must be grainy, not creamy like the tahini.

  Did you know that
  The ratio of salt to sesame seeds can vary from 1: 7 to 1:20. Most of the time, we prefer to reduce the amount of salt as much as possible, thus using 1 part of salt for 17-20 parts of sesame seeds.

  7. The gomasio is ready and can be stored in a tightly closed glass jar in the refrigerator. It will keep for a couple of weeks.

  Alice's comment - PersonalCooker

  In "salads or cooked vegetables, rice or pasta, gomasio seems to be a godsend both for the pleasant flavor it leaves in food, and for the health properties associated with its consumption. In short, from this video-recipe / video lesson we understood that gomasio is a healthy and valid alternative to table salt, to be used (like any other food) with moderation and common sense.

  Nutritional values ​​and Health Comment on the recipe

  Gomasio is a very caloric condiment but less energetic than oil. It mainly contains fats, but also the fractions of proteins (of medium biological value) and carbohydrates (complex) are very relevant. The breakdown of fatty acids is in favor of the unsaturated ones, with great importance of polyunsaturates; moreover, the fibers are quite abundant. It is a preparation to be used in small quantities (high use is not recommended in case of overweight), which is also suitable for nutrition against dyslipidemias. Gomasio's average is about 10-20g (50-100kcal).