Winter Storage – Black Sesame Recipes

Submission to the New England Journal of Diet Therapy Column

(By Yinghua Wu, Licensed Acupuncturist and Herbalist in New Jersey and New York; former Internal Medicine and Emergency Physician at Futian Hospital, Shenzhen, Guangdong)

Keywords: medicinal cuisine, winter, preserving essence, black sesame, tonifying the kidneys, darkening hair, relieving constipation, replenishing blood.

Nourishing in Winter with Black Sesame: Three Therapeutic Recipes

According to Traditional Chinese Medicine, winter is the season of “storage,” where the Kidney Qi should be preserved and nourished. For this purpose, I’d like to recommend three medicinal food recipes based on black sesame seeds—a traditional tonic with wide-ranging health benefits.

Health Benefits of Black Sesame:

In TCM, black sesame, also known as zhi ma or hu ma, is considered a superior food. As recorded in the Shennong Bencao Jing (Divine Farmer’s Classic of Materia Medica):

“Hu ma is sweet and thermally neutral, non-toxic, and enters the Liver, Kidney, and Large Intestine channels. It treats deficiency and emaciation, strengthens the internal organs, replenishes Qi and strength, grows muscle, nourishes brain marrow, and promotes longevity with long-term use.”

From both modern nutrition and TCM perspectives, black sesame is rich in protein, healthy fats, calcium, iron, dietary fiber, and antioxidants. It can:

1. Tonify the Liver and Kidney, Nourish Blood and Essence: Useful for symptoms such as dizziness, lower back soreness, and knee weakness.

2. Moisten the Intestines and Relieve Constipation: High fiber and fat content promotes healthy digestion.

3. Darken Hair and Prevent Hair Loss: Rich in iron and B vitamins that nourish the scalp and hair follicles.

4. Support Cardiovascular Health: Contains unsaturated fatty acids and lecithin that help reduce cholesterol and maintain vascular elasticity.

5. Prevent Anemia: High iron content supports healthy hemoglobin levels.

6. Strengthen Bones and Teeth: Abundant in calcium, essential for bone health.

7. Improve Sleep Quality: Magnesium and calcium help relax the nervous system and promote restful sleep.

8. Boost Immunity: Rich in zinc and trace elements that modulate immune function.

He Shou Wu & Black Sesame Balls

Ingredients for Herbal Base:

He Shou Wu (Polygonum multiflorum) – 30g

Mulberries – 20g

Chuanxiong (Ligusticum) – 6g

Shu Di Huang (Prepared Rehmannia) – 30g

Chen Pi (Dried Tangerine Peel) – 5g

Soak all herbs in 500ml water for 30 minutes, then bring to a boil. Reduce to medium-low heat and simmer until liquid is reduced by about half to 250ml (about 1 hour). Strain and reserve the herbal extract.

 Note: These herbs are all Kidney and Blood supplementing and synergize well with black sesame for a more potent therapeutic effect. As with any TCM-based recipe, attention must be paid to the nature, taste, and meridian associations of the ingredients, and random mixing can negatively affect both taste and efficacy.

Additional Ingredients:

Red dates (seeded and chopped) – 200g

Black sesame seeds – 500g (lightly roasted and ground until oil begins to release)

Walnuts – 200g (roasted and chopped, leaving some texture)

Honey – to taste

Coconut oil – a small amount (as binder and flavor enhancer)

A dash of fresh lemon juice

Instructions:

1. Cook the herbal extract with honey until it thickens slightly and bubbles appear. Add a bit of lemon juice and coconut oil.

2. Mix in the chopped walnuts, red dates, and ground sesame seeds. Stir well until the mixture forms a cohesive dough that doesn’t stick to the hands.

3. Form into balls of your preferred size. Roll in shredded coconut. Refrigerate for at least an hour before individually wrapping.

4. Enjoy 2–3 pieces per day as a healthy snack or herbal supplement. Delicious and pleasantly mild in herbal flavor.

Creamy Almond & Black Sesame sweet congee

Ingredients:

Roasted black sesame – 250g

Sweet or bitter almonds – 30g

Roasted black glutinous rice (or purple rice) – 50g

Instructions:

1. Blend all ingredients with 1000ml water using a high-speed blender (e.g., Vitamix). Add a spoonful of coconut oil and some rock sugar to taste. If using a regular blender, blend in batches and strain the mixture through a fine mesh sieve or cheesecloth 2–3 times.

2. Transfer the strained liquid to a saucepan. Cook over medium heat, stirring constantly to avoid burning. The porridge will thicken as it cooks.

3. Once it begins to boil, reduce heat and simmer for 5 more minutes. Adjust sweetness if necessary, or add a bit of water if too thick.

4. Serve warm.

This sesame-almond congee is not only nourishing for the Kidneys and Liver but also benefits the Lungs and Spleen. Ideal as a breakfast or late-night snack. A beautifying tonic that also supports digestion and skin health.

Black Sesame & Brown Sugar Oat Mantou (Steamed Buns)

Don’t discard the leftover sesame-rice pulp from the congee above—it makes an excellent base for nutritious buns.

Ingredients:

Leftover sesame pulp

Warm milk – 250ml

Brown sugar – to taste

Yeast – 5g

Oat flour (ground oats) – 200g

Bread flour – 300g

Aluminum-free baking powder – 5g

Cooking oil – 1 tbsp

Instructions:

1. Mix all ingredients into a dough. Let rise until doubled in size.

2. Shape into small buns and steam until cooked through.

3. Optionally, fill with red date paste or sweet bean paste for a richer treat.

Soft, fragrant, and full of nutrients—these buns are perfect for breakfast or as a snack for kids and adults alike.

診所資訊 Clinic info： Natural Wellness Center 27 Mountain Blvd, suite 1, Warren NJ 07059