Sesame seeds and tahini

Sesame seeds are small but surprisingly nutrient-dense. They offer calcium, magnesium, zinc, copper and plant protein, plus lignans, plant compounds with antioxidant activity. Tahini, the smooth paste made from ground sesame seeds, is the easiest way to eat more of them.

One of my favorite kitchen staples is a quick tahini sauce: whisk 1/4 cup tahini with the juice of half a lemon, a small grated garlic clove and a pinch of salt, then add water a spoonful at a time until it's pourable. It's lovely on roasted vegetables, grain bowls and falafel.

Try this: sprinkle toasted sesame seeds over tonight's stir-fry or salad, or swap your usual dressing for tahini sauce. Look for tahini with sesame as the only ingredient.