Sesame seeds may be small and often overlooked, but they are slowly becoming a popular ingredient in many Kenyan households and restaurants.
Known locally in some markets simply as “ufuta”, these tiny seeds are packed with nutrition and can easily be added to everyday meals without changing familiar flavours too much.
They are rich in healthy fats, plant protein, calcium, magnesium, and antioxidants, nutrients that support bone strength, heart health, and general well-being.
Beyond nutrition, their nutty flavour and light crunch make them easy to incorporate into both local and international-inspired dishes.
11 simple ways to use sesame seeds in your kitchen
Salad topping: Sprinkle toasted sesame seeds over salads for added crunch and flavour.
Salad dressings: Blend it in for a nutty, aromatic base.
Stir-fry: Add at the final stage of cooking for texture and aroma.
Bread and pastries: Use as a topping for bread, buns, and crackers before baking. At the coast, to make mkate wa ufuta (Seaseme bread)
Tahini paste: Ground sesame seeds form tahini, used in dips and sauces.
Smoothies: Add a spoonful for extra protein and fibre.
Rice dishes: Mix into cooked rice or pilau-style dishes for depth of flavour.
Roasted vegetables: Sprinkle over roasted carrots, potatoes, or cabbage.
Chicken or meat coating: Use as a crust for grilling or pan-frying proteins.
Soups and broths: Add as a garnish to enhance texture and taste.
Desserts: Used in halva, cookies, and traditional sweets for a nutty finish.
Health benefits
Nutritionists note that sesame seeds are a good source of plant-based nutrients that support everyday health. They contain antioxidants that may help reduce inflammation, while their mineral content supports bone strength and energy production.
Regular consumption, when balanced with other foods, may also support heart health by helping manage cholesterol levels. However, experts advise moderation, as sesame seeds are energy-dense.
In Kenya, sesame seeds are becoming more visible in supermarkets, health food stores, and local markets. They are especially popular among people exploring healthier cooking options or adding variety to familiar meals.
Their affordability and versatility make them an easy ingredient to experiment with, whether in traditional dishes or modern fusion recipes.
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