prawns covered in sesame seeds in a noodle spring onion salad and slices of lime

The latest series of Jamie’s Super Food, saw him head to South Korea to discover the nation’s healthy eating secrets.

South Korea has very low obesity rates – just 6%, compared to 25% in Britain. Nuts and seeds are a super-important part of a healthy, balanced diet, and Koreans eat five times as many sesame seeds than we do here in the UK.


These super seeds are a source of B vitamins which are good for keeping our metabolism healthy, and they contain phosphorus, which helps to maintain our bones and teeth. Seeds are also high in unsaturated fat, which helps to lower cholesterol. Replacing saturated fats with unsaturated fats, such as the kinds found in sesame seeds, could therefore help protect against coronary heart disease.

Tuck into these simple suggestions below for more ways to include beneficial sesame seeds in your diet. From baking to salads and dressings to seafood, these seeds are so versatile, and should be an essential in any kitchen store cupboard.


Miso, ginger, spring onions, noodles and prawns come together here in a beautiful, colourful, good-for-you dish.

Coat salmon fillets in sesame seeds before dry-frying them and serving them up on a bed of noodles, with a zingy tahini and lime dressing.

Roast a tray of kale leaves with a handful of sesame seeds for a tasty, healthy snack.


Sesame seeds on pretzelsLorraine Pascale’s delicious spelt flour pretzels are perfectly finished off with a generous sprinkling of sesame seeds.

Pack in extra goodness to your homemade loaf with mixed seeds. This protein bread is a brilliant start to the day.

This bright and fresh salad of squid, prawns and octopus tastes delicious tossed in the sharp yuzu, soy and sesame dressing.

For more tasty and nutritious meals for the family, head to Jamie’s Family Food hub.