Encouraging Health

Can something the size of a pinhead help your heart? Sure, if it’s a simple sesame seed.

Eating the teeny seeds could help keep your ticker in top form by bringing down cholesterol and boosting blood levels of heart-cell-protective antioxidants.

Out with the Bad, In with the Good
In a study, postmenopausal women who took 50 grams (a little more than 3 tablespoons) of sesame seed powder daily for 5 days reduced their total and bad (LDL) cholesterol. But that’s not all. The women also had lower blood levels of substances linked to lipid peroxidation and oxidative stress (both of which cause cell damage) and higher levels of heart-protective vitamin E.

Impress your friends by buying some tahini paste (made from sesame seeds) from a health-food store and making some hummus.

Tagine with PomegranatesThe Moroccan word tagine, when translated simply as "stew," hardly does justice to this beautifully fragrant, succulent one-dish meal. (Tagine is also the name of the distinctive pot in which the meal is traditionally cooked and served.) Pomegranate juice lends a tart depth of flavor to the sauce; use bottled juice and skip the garnish when the fruit is not in season. Serve with whole-wheat couscous to soak up the delicious sauce.
Ingredients
1 1/4 cups fresh pearl onions, or frozen small whole onions
1 tablespoon extra-virgin olive oil
1 teaspoon ground ginger
1/8 teaspoon freshly ground pepper
1 1/4 pounds boneless, skinless chicken thighs, trimmed
1 1/2 cups pomegranate juice, (see Ingredient Note)
3/4 cup pitted prunes
1/2 cup dried apricots
15 sprigs cilantro, tied with kitchen string
1/2 teaspoon salt
2 tablespoons sesame seeds, for garnish
1 cup pomegranate seeds, (1 large fruit; see Tip) for garnish

Directions
1. Preheat oven to 350°F.
2. If using fresh pearl onions, cook in boiling water for 1 minute. Drain. Peel when cool enough to handle. If using frozen onions, rinse under warm water to thaw.
3. Heat oil in a Dutch oven over medium-high heat. Add ginger and pepper; cook, stirring, until fragrant and beginning to foam, about 1 minute. Add chicken and onions; stir to coat. Cook, stirring occasionally, until onions begin to turn golden, 5 to 8 minutes. Add pomegranate juice, prunes, apricots, cilantro and salt; bring to a simmer. Cover tightly with foil and then with a lid. Transfer to the oven and bake for 30 minutes.
4. Remove lid and foil. Discard cilantro. Return to oven and bake, uncovered, until the chicken is cooked through and tender, about 10 minutes longer.
5. Meanwhile, toast sesame seeds in a small dry skillet over medium-low heat, stirring constantly, until light golden and fragrant, 2 to 3 minutes. Transfer to a small bowl to cool.
6. To serve, spoon the tagine into a serving bowl or onto plates. Garnish with sesame seeds and pomegranate seeds.