Seeds, sesame seeds, whole, dried

Whole sesame seeds have a delicate crunch and a toasty, nutty flavor that deepens considerably when dry-toasted in a pan before use. They're scattered over stir-fries, breads, and bagels, ground into tahini or gomashio, pressed for oil, or mixed into halva and sesame candy. Toasting them for just a minute or two, shaking the pan until they turn fragrant and lightly golden, makes a noticeable difference compared to using them raw and untoasted. Coated over crackers, encrusted on a seared piece of fish, or pressed into a bread crust before baking, they add crunch that survives cooking better than most seeds of similar size.

Buy them in small quantities from a shop with good turnover, since their oil content means they can turn rancid faster than drier pantry staples; keep them in an airtight container in the refrigerator or freezer for longer storage. A full cup weighs 144 g and carries 573 calories, 11.8 g of fiber, and 17.7 g of protein, with magnesium at 84% DV, iron at 81% DV, and calcium at 75% DV per 100 g, so a spoonful sprinkled over a finished dish adds fiber and minerals along with texture. Even a light dusting over a salad or noodle dish contributes meaningfully to that per-100-g mineral profile.