Gomasio is a Japanese condiment traditionally made with unhulled sesame seeds (goma) and salt (shio). My rendition of this tasty topping includes nettle and hemp seeds too.
Sprinkling a bit of this gomasio over a snack or meal adds flavor and makes it even more nourishing (assuming you’re eating whole foods).
Sesame seeds are packed with antioxidants and nutrients, including vitamin B1, B3, B6 & E, calcium, magnesium, manganese, zinc, and copper. Though it is important to note that some of the minerals, calcium in particular, are contained in the hull, so unhulled seeds will not be as rich in these nutrients (McCulloch, 2019).
Nettle is rich in vitamins A, C, D, E and K, contains significant amounts of B vitamins (B1, B2, B3, B9) and is an excellent source of minerals, including iron, zinc, magnesium, calcium, phosphorus and potassium (Ait Haj Said et al., 2015).
Hemp seeds contain vitamin E and minerals, such as phosphorus, potassium, sodium, magnesium, sulfur, calcium, iron and zinc. They are also rich in essential fatty acids and high-quality protein (Bjarnadottir, 2018).
- 1 cup sesame seeds, unhulled
- 1/4 cup hemp seed powder
- 2/3 cup powdered nettle leaf
- 1 Tbsp salt
Makes about 2 cups of gomasio
Toast the sesame seeds by gently warming them in a cast iron pan over medium heat, while stirring constantly. When the seeds start to turn golden and release their oils, remove them from the heat. Be careful not to burn them!
Let the toasted seeds cool. Grind the seeds in a food processor or blender. Then mix all ingredients til well combined. Store the finished gomasio in a glass jar.
Enjoy this tasty, health boosting gomasio sprinkled on salads, roasted veggies, popcorn, or buttered toast. Little jars of gomasio also make lovely gifts!
Ait Haj Said, A., Otmani, I.S.E., Derfoufi, S., &
Benmoussa, A. (2015). Highlights on nutritional and therapeutic value of stinging nettle (Urtica Dioica). International Journal of Pharmacy and Pharmaceutical Sciences, 7(10), 8-14. Retrieved from https://www.researchgate.net/publication/283675999_Highlights_on_nutritional_and_therapeutic_value_of_stinging_nettle_Urtica_Dioica
Bjarnadottir, A. (2018). 6 Evidence-Based Health Benefits of Hemp Seeds. Healthline. Retrieved from https://www.healthline.com/nutrition/6-health-benefits-of-hemp-seeds
McCulloch, M. (2019). 15 Health and Nutrition Benefits of Sesame Seeds. Healthline. Retrieved from https://www.healthline.com/nutrition/sesame-seeds