The crunchy walnut adds interesting contrast to the smooth texture of this fragrant congee. You can take it for breakfast with toast or as a dessert.
Sesame and walnut both help to lubricate your skin, hair and intestines. This recipe is a tonic that strengthens the liver & kidneys according to TCM. Regular consumption helps to alleviate constipation and prevent premature greying of the hair. It is beneficial to the brain, heart, blood vessels and lungs due to omega oils. Omega oil optimizes neurological transmission and brain function leading to improved cognitive function and memory. Studies have shown omega oils lower total cholesterol and triglycerides in people with high cholesterol levels as well as fight hardening of the arteries. Sesame and walnut complements and support each other’s beneficial effects.
• 1 tbsp. sesame powder
• 1½ tbsp. rice powder as thickener
• 400 ml. water
• Sugar to taste
• A few toasted walnuts broken into smaller pieces.
1. Mix sesame powder and rice powder with a few spoons of cool water into a smooth paste.
2. Add in either hot or tepid water gradually into the paste, stirring all the while until everything is well mixed. (You can either add in sugar during mixing phase or after cooking.)
3. Cook over high heat and turn down heat to simmer after congee has boiled. Stir during the simmering phase until the congee has thickened to a smooth consistency.
4. Turn off heat and pour into a mug or bowl. Add in walnut.
Best taken warm.
I used sesame powder in my recipe for convenience and it has higher level of protein than whole seeds. However, its oil content is lower. Since my diet do not lack omega 6 fatty acid but would benefit from omega 3 found in walnut, I used whole walnut.
If you prefer to grind your own sesame seeds powder, stir-fry the seeds with raw rice grains in a pan without oil over low heat till fragrant. The rice absorbs the sesame oil during grinding so that it does not stick to the side of the grinder container.
My grandmother prefers the wet grinding technique using her manual stone mill. This method involves adding a little water to the toasted seeds and rice. They are grounded repeatedly until one gets a smooth consistency. The texture is much smoother than powder but have a very short shelf life.
BENEFITS OF SESAME
The Chinese believe consuming sesame gives one lustrous black hair and revitalize chi (vital energy).
It is a mandatory postpartum confinement food and is consumed daily by women after giving birth in china. When one examine its major nutrients, it is easy to understand why these tiny seeds and their oil are so favored.
• Each 100 gm. sesame comprises 60% recommended daily allowance (RDA) of iron, a mineral essential to replenish red blood cells lost during child birth.
• For strong bones and combat osteoporosis, it provides magnesium (97%), phosphorus (97 to 111%) and Calcium (13%) of daily needs.
• Zinc (117% RDA) is antioxidant and antimicrobial, an essential nutrient for strong immunity. A Study determined that zinc can be part of an effective treatment for age-related macular degeneration. Zinc deficiency has been associated with major depressive disorder and low immunity.
• Antioxidants protect us from premature aging. Besides zinc and Vitamin E, sesame has high levels of powerful antioxidants (sesamin, sesamolin, and sesamol). It contains water-soluble antioxidants (sesaminol glucosides) that provide added shelf-life to many products and the youthfulness of our skin.
• Vitamin B6 promotes Skin and nerve health.
• Both sesame and walnut have high levels of polyunsaturated fats and contain arginine, an amino acid is involved in many metabolic processes and contributes to heart health and moderates high blood pressure by making blood vessels more elastic. Arginine helps to improve circulation including to hair follicles, thus stimulating hair growth.
Sesame is high in omega 6 whereas walnut is high in omega 3 oil. They slow down blood platelets from clumping together as well as the formation of blood clots and plaque in the arteries.
• Amino acids in this recipe promote sleep, as they detoxify ammonia in the brain as part of the urea cycle. Amino acids also promote the formation of collagen, a type of connective tissue necessary for healthy, strong skin, hair, bones and organ structure.
To know about the benefits of walnut, check out
SOOTHING, LUBRICATING WALNUT – (New window)