While sesame seeds have been grown in tropical regions throughout the world since prehistoric times, traditional myths hold that their origins go back even further. Tan and black sesame seed varieties are roasted and used for making the flavoring gomashio. They also contain many vitamins and minerals such as calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Use the traditional macrobiotic seasoning, gomasio, to enliven your food. New York, NY: Prentice-Hall Press; 1988. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. The Whole Foods Encyclopedia. Sesame seeds Like nuts , seeds are a great source of healthy plant-based fats, antioxidants, minerals, fiber and even protein. Biol Pharm Bull 1995 Sep;18(9):1283-5. Once the seeds are hulled, they are more prone to rancidity, so they should then be stored in the refrigerator or freezer. Sesame seeds have natural oils that help to lower hypertension, strain of cardiovascular system and prevent the cardiac ailments. 1983. 3 Give your salad a nutty crunch with a pinch of sesame seeds. You'll get worthwhile amounts of the minerals copper, manganese, magnesium, iron, phosphorus, and zinc from a tablespoon of sesame seeds, but you won't get any of them from a tablespoon of sesame oil. Phillips KM, Ruggio DM, Ashraf-Khorassani M. Phytosterol composition of nuts and seeds commonly consumed in the United States. 5. 5. Sesamin has also been found to protect the liver from oxidative damage. In Lebanon, “The sesame seed is to the Lebanese what parmesan cheese is to the Italians: a must-have, an essential, a favorite flavor-maker.”(Abood paragraph 1) It is commonly seen on top of baked goods or in sauces. Pegus Press, Clovis, California. Sesame Seeds 101. Fortin, Francois, Editorial Director. Matsumura Y, Kita S, Morimoto S, et al. Sesame seeds are high in (healthy) oil content, and sesame oil contains many of the same nutrients found in the whole seeds. Sesame seeds add a subtle, satisfying, and healthy crunch to steamed broccoli, sauteed green beans, and a range of other side dishes. Sesame seeds are highly valued for their high content of sesame oil, an oil that is very resistant to rancidity. Protection against two-kidney, one-clip renal hypertension and cardiovascular hypertrophy. Sesame seeds have some of the highest total phytosterol content of seeds. 1988. Time and again we find ourselves rediscovering what wise men of earlier civilizations had discovered and documented. 2 At this time the seeds are ready to be pressed into light golden sesame oil. Any oil will be vastly different in terms of its nutrient content than the food from which it was derived. Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Tahini is a paste made from ground sesame seeds. Eating sesame seeds can provide you tyrosine which is an important amino acid for thyroid production. Black Beans ADVERTISEMENT. score: 86 of 100 (86%) required scores: 1, 79, 87, 92, 96 list stats ... Sesame Seeds 70. Premestrual syndrome study group. Sesame seed is known for it nutritional and medicinal values. Granted, I'm sure other people are different, but that's the only reason *I* came here. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. Novel antioxidative metabolites in rat liver with ingested sesamin. J Agric Food Chem 2003 Mar 12;51(6):1666-70. This article explains 15 health benefits of sesame seeds. That is because the oil is only an isolated portion of the whole food. Copper's effectiveness is due to the fact that this trace mineral is important in a number of antiinflammatory and antioxidant enzyme systems. Sesame seeds are also sprinkled onto some sushi style foods. The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or, Read more background information and details of our rating system, Vitamin A mcg Retinol Activity Equivalents (RAE), Vitamin E mg Alpha-Tocopherol Equivalents (ATE), Lowering high blood pressure, a contributing factor in heart attack, stroke, and diabetic heart disease, Preventing the trigeminal blood vessel spasm that triggers migraine attacks, Restoring normal sleep patterns in women who are experiencing unpleasant symptoms associated with menopause, Help protect colon cells from cancer-causing chemicals, Help prevent the bone loss that can occur as a result of menopause or certain conditions such as rheumatoid arthritis, Help prevent migraine headaches in those who suffer from them, Reduce PMS symptoms during the luteal phase (the second half) of the menstrual cycle. Phytosterols beneficial effects are so dramatic that they have been extracted from soybean, corn, and pine tree oil and added to processed foods, such as "butter"-replacement spreads, which are then touted as cholesterol-lowering "foods." You will love this recipe for Sesame Scallops with Tangerines and Bok Choy. The first consideration when it comes to choosing a tahini is whether to purchase a product made from unhulled or hulled sesame seeds. Sesame seeds are known for their nutty flavor and delicate, crunchy texture. You'll also get vitamin B1, fiber, and the amino acid tryptophan from the seeds, but not from the oil. Refer to World’s Healthiest Foods (3) for more on these seeds and their oil. Sesame seeds are extracted from a pod approximately 2 to 8 centimetres (0.8 to 3.15 inches) in length on a plant that grows 50 to 100 centimetres (1.6 to 3.3 feet) in height. Unrefined sesame oil is a rich source of vitamin E, and contains magnesium, copper, calcium, iron, zinc and vitamin B6. Ogawa H, Sasagawa S, Murakami T, Yoshizumi H. Sesame lignans modulate cholesterol metabolism in the stroke-prone spontaneously hypertensive rat. Yes, sesame oil is nutritionally different from sesame seeds. Place the sesame seeds in frying pan until it look brown. Sesame seeds add a nutty taste and a delicate, almost invisible, crunch to many Asian dishes. Sesame seeds are an excellent source of copper, a very good source of manganese, and a good source of calcium, phosphorus, magnesium, iron, zinc, molybdenum, vitamin B1, selenium and dietary fiber. May 31, 2020 - Sesame seeds - General info health benefits selecting and storing how to enjoy-serving ideas. Speaking of cholesterol, sesame seeds … When the hulls are removed, this same tablespoon will contain about 37 milligrams (about 60% less). Sesame seeds fall into the “small but mighty” category. Hypocholesterolemic effect of sesame lignan in humans. Sesame seeds add a great touch to steamed broccoli that has been sprinkled with lemon juice. Given such a mixed list, we think it makes sense to broaden any recommendation to include most nuts and seeds, including the 4 nuts and 4 seeds belonging to our WHFoods Nuts, Seeds & Oils food group: almonds, cashews, peanuts, walnuts, flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds. Matsumura Y, Kita S, Ohgushi R, Okui T. Effects of sesamin on altered vascular reactivity in aortic rings of deoxycorticosterone acetate-salt-induced hypertensive rat. An article in WHFoods.com noted that sesame seeds are the main ingredients in tahini or sesame seed paste, and the popular Middle Eastern sweet called halvah. Clin Exp Pharmacol Physiol 1995 Dec;22 Suppl 1:S310-2. Vitamin B1, also known as thiamin, is classified as a B-complex vitamin. Wood, Rebecca. Sesame seeds, as it turns out, is the oldest seed oil condiment, first cultivated by man around some 5000 years ago. They’re full of manganese, copper, calcium, magnesium, iron, phosphorous, vitamin B1, zinc and fiber, according to whfoods.org. Simply mix together one part dry roasted sea salt with twelve parts dry roasted sesame seeds. Enjoy this Asian-style bowl. The Visual Foods Encyclopedia. Macmillan, New York. Biol Pharm Bull 2000 Sep;23(9):1041-5. While not among the top eight food allergen groups in the United States, sesame seeds are a food that researchers have found to be associated with an increased prevalence of food allergy. Ensminger AH, Esminger M. K. J. e. al. Sesame seeds are also a very good source of copper and manganese. - October 25, 2007 -- The nutrition content of Sesame seed is available thanks to this link in reference 3 of the main article:- Sesame oil can also be used for massage, including hair and scalp massage (but it may leave your hair slightly darker). Like supporting actors in movies, magnesium doesn't get the notoriety of other nutrients like calcium or sodium, but it quietly plays every bit as important a role in human health. 1986. Information on sesame seed allergy from an expert board certified allergist. According to Dr. Axe, Sesame Seeds Benefit the Heart & Lower Cholesterol, sesame seeds contain about 50 to 60 percent of two lignans, sesamin and sesamolin, are a great source of cholesterol-lowering phytosterols, and contain heart healthy fats.Sesame oil is rich in linoleic and oleic acids, and the amino acids lysine, tryptophan, and methionine. avg. 200 g black sesame seeds 60 g cocunut oil a pinch of stevia Heat up on 100C in thermomix the speeds for 8 minutes. Although osteoporosis is often thought to be a disease for which postmenopausal women are at highest risk, it is also a potential problem for older men. You will always receive superior nutrition from whole, unprocessed foods—one of the main reasons I emphasize them so heavily in my book, The World's Healthiest Foods. Currently, the largest commercial producers of sesame seeds include India, China and Mexico. It is believed to be the oldest oil seed in the world. Not only are sesame seeds a very good source of manganese and copper, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. Their article explaining the health benefits and nutritional profile of sesame seeds is no exception. Simply sprinkle on raw or toasted sesame seeds right before serving—that way, the seeds will retain their crunch. Given such a mixed list, we think it makes sense to broaden any recommendation to include most nuts and seeds, including the 4 nuts and 4 seeds belonging to our WHFoods Nuts, Seeds & Oils food group: almonds, cashews, peanuts, walnuts, flaxseeds, pumpkin seeds, sesame seeds, and sunflower seeds. Sprinkle the toasted seeds on just about any vegetable dish, salad, rice dish, or dessert. Sesame seeds are a staple of cooking in cuisines worldwide, from Korea to Lebanon. #improvecholesterol Effects of dietary sesaminol and sesamin on eicosanoid production and immunoglobulin level in rats given ethanol. Pumpkin seeds are one of the most commonly consumed types of seeds… Open sesame—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. II. Sesame seeds are known for their nutty flavor and delicate, crunchy texture. Sirato-Yasumoto S, Katsuta M, Okuyama Y, et al. Sesame seeds health benefits are numerous. Hands’ down, my favorite website to reference on a particular food’s nutritional impact is WHFoods. Sesame seeds and sesame seed oil are also good sources of the essential fatty acid, omega-6 (linoleic acid). They are also a good source of iron, phosphorus, vitamin B1, zinc and dietary fiber.” ( whfoods ) Koreans often eat black sesame seeds jook after surgery to regain their strength and to also to help with constipation. The cruciferous vegetables, broccoli and napa cabbage add an additional powerhouse of nutrients to your WHFoods Meal Plan. Sesame seeds have sesamin and sesamolin — two lignans that lower cholesterol and protect the liver from damage, whfoods.org says. 1995. Sesame oil has a mild flavor that is suited to a wide range of uses, and also has a high smoke point, which makes it ideal for high-temperature cooking like stir frying. Their article explaining the health benefits and nutritional profile of sesame seeds is no exception. PMID:11770. One of them is that they contain high quality protein which makes up 20 percent of the seed. In addition, copper plays an important role in the activity of lysyl oxidase, an enzyme needed for the cross-linking of collagen and elastin—the ground substances that provide structure, strength and elasticity in blood vessels, bones and joints. PMID:11760. Turn off the heat and add the sesame seeds and pistachios. Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. According to Assyrian legend, when the gods met to create the world, they drank wine made from sesame seeds. Magnesium is a key mineral in human metabolism, and found in small to medium amounts in many of the World's Healthiest Foods. You'll get worthwhile amounts of the minerals copper, manganese, magnesium, iron, phosphorus, and zinc from a tablespoon of sesame seeds, but you won't get any of them from a tablespoon of sesame oil. They are available throughout the year. Sesame seeds may be the oldest condiment known to man. Good sources of copper include peppermint, tomatoes, sunflower seeds, ginger, green beans, potato, and tempeh. Nakai M, Harada M, Nakahara K et al. seeds Cinnamon, ground Cloves Cumin seeds Dill Ginger Mustard seeds Oregano Parsley Peppermint Rosemary Sage Thyme Turmeric Natural Sweeteners Blackstrap molasses Cane juice Honey Maple syrup Other Green tea Soy sauce (tamari) Water FAQs about the World's Healthiest Foods Additionally, since they have a high oil content and can become rancid, smell those in bulk bins to ensure that they smell fresh. Kidney Beans 76. Please read some… Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Although the seed hulls provide an additional 51 milligrams of calcium per tablespoon of seeds, the calcium found in the hulls appears in large part to be found in the form of calcium oxalate. Add sesame seeds into the batter the next time you make homemade bread, muffins or cookies. "Open sesame"—the famous phrase from the Arabian Nights—reflects the distinguishing feature of the sesame seed pod, which bursts open when it reaches maturity. The latter has also been known to protect the liver from toxins. 5 Benefits of Sesame Seeds 1. Nuts/Seeds. I believe that sesame seeds, tahini, and sesame butter are healthy foods to include in a Healthiest Way of Eating regardless of their hull status (hulled or unhulled). From India, sesame seeds were introduced throughout the Middle East, Africa and Asia. Sesame seed is an annual flowering plant that is cultivated for seeds. The seeds also contain some omega-3 (alpha-linolenic acid) as well. The benefits of sesame seeds also provide good sources of tryptophan, calcium, magnesium, iron, phosphorus, zinc, vitamin B1, and fiber. Sesame seeds are highly honored as an affordable food that deeply nourishes the body on many levels. They come in a host of different colors, depending upon the variety, including white, yellow, black and red.Sesame seeds are highly valued for their high content of sesame oil, an oil that is very resistant to rancidity. PMID:15220. Sesame seeds are generally 3 to 4 millimetres in length (0.1 inches) and can be a variety of colours including cream, tan, black, grey, red and gold. And black sesame seeds are known to have even higher fiber and calcium content than regular sesame seeds. J Agric Food Chem 2001 May;49(5):2647-51. You can either purchase gomasio at a health food store or make your own by using a mortar and pestle. A quarter cup of sesame seeds provides 73.5% copper, 44.5% manganese, and 35.1% calcium of RDA (recommended daily allowance), and good quantities of phosphorous, zinc, and selenium. Sesame Osteoporosis Osteopenia Remedy. Sesame seeds may also help reduce inflammation and oxidative stress. The scientific name for sesame seeds is Sesamun indicum. Biol Pharm Bull 1995 Jul;18(7):1016-9. 1995. Both of these substances belong to a group of special beneficial fibers called lignans, and have been shown to have a cholesterol-lowering effect in humans, and to prevent high blood pressure and increase vitamin E supplies in animals. A 100 gram serving of watermelon seeds can provide you with 10 mg of zinc and 0.69 mg of copper . Forest Whole Foods Ltd, Unit 11, 12 Airfield Road, Airfield Industrial Estate, Christchurch, Dorset BH23 3TG Company Number 10177426, VAT Number 248 1512 15 4. The benefits of sesame seeds also provide good sources of tryptophan, calcium, magnesium, iron, phosphorus, zinc, vitamin B1, and fiber. Kamal-Eldin A, Pettersson D, Appelqvist LA. 2001. Hands’ down, my favorite website to reference on a particular food’s nutritional impact is WHFoods. Biosci Biotechnol Biochem 1997 May;61(5):836-9. Sesame seed is also known as BENNI SEED. Yet flaxseeds are also nutritionally unique and offer us health benefits not found across the board within the seeds food group. Sesame seeds are generally available in prepackaged containers as well as bulk bins. Mix well but don’t beat it. PMID:11720. Freelance blogger Paula Widish wrote about her hankering for sesame seeds in her post Craving Sesame: Cover Your Buns with Vitamin T, where she also recaps some of the health benefits mentioned in an article by Royal Lee published in 1955 titled Sesame Seed – An Important Food. In addition to these important nutrients, sesame seeds contain two unique substances: sesamin and sesamolin. Good source of Fiber Fiber is well known for supporting digestive health. Start cooking rice a few minutes before you begin cooking the meal. It is like peanut butter but made from sesame seeds. Optional: You can prepare 1/2 cup brown rice for this meal. In fact… Sesame seeds may also help reduce inflammation and oxidative stress. Sesame seeds are loaded with minerals about 25% of daily requirement. The above nutritional rules apply to all whole foods (versus isolated food parts, like oils). In Greece seeds are used in cakes, while in Togo, seeds are a main soup ingredient. Sesame seeds are tiny, flat oval seeds with a nutty taste and a delicate, almost invisible crunch. Sesame seed is known for it nutritional and medicinal values. Effect of sesame seeds rich in sesamin and sesamolin on fatty acid oxidation in rat liver. These minerals lead to improved health in all areas, from bone density to heart health to cholesterol levels. A few days ago, my dear friend Nautre Kahlon posted a traditional Punjabi recipe on Facebook group Healthy Recipes by Homemakers.This sweet delicacy called Kullar, a true delight for many in Punjab and north India, made from sesame seeds (Til in North India) and jaggery (Gur) has been used by our grandparents to stay warm and get rid of debilitating joint pain during the cold winter days. Using tahini or adding Sesame seeds to salads or in cooking may be useful for those of us wanting to increase bone density. Sesame Seed Consumption and Food in the Arab Diet: Sesame seeds are a huge part of diets all over the Arab world. Sesame seed is an annual flowering plant that is cultivated for seeds. Yamashita K, Nohara Y, Katayama K, Namiki M. Sesame seed lignans and gamma-tocopherol act synergistically to produce vitamin E activity in rats. When the hulls remain on the seeds, one tablespoon of sesame seeds will contains about 88 milligrams of calcium. Sesame seeds are the main ingredients in both tahini and the Middle Eastern sweet treat, halvah. It contains approximately 50% oil and 25% protein. In a study in the Journal of Agricultural and Food Chemistry, researchers published the amounts of phytosterols present in nuts and seeds commonly eaten in the United States. Sesame seeds are used in salads and in cooking. Lipids 1995 Jun;30(6):499-505. Am J Obstet Gynecol 1998;179(2): 444-52. Add sesame seeds to a sauce or make a sauce with tahini. Atherosclerosis 1996 Apr 26;122(1):135-36. Optionally, grind the seeds in a food processor, liquidizer, or mortar and pestle if you prefer the less crunchy powder, or if you want to blend the seeds into a smoothie. Sesame seeds grows in pods. From WHFoods.org (Love this site!) For example, sesame oil does contain the fatty acids found in sesame seeds as well as the vitamin E, phytosterols, and (sometimes) lignans, but it doesn't contain any of the other vitamins, minerals, or amino acids that sesame seeds contain. Each sesame seed is protected by an outer shell that naturally opens when the seed ripens (giving rise to the phrase “Open Sesame”.) If you aren’t familiar with all sesame seeds have to offer, I encourage you to Google it and do some research. Also, many of us use Tahini which is made with sesame. For all the information in this artcle, there is no laymen's breakdown of the nutritional value of sesame oil. In this context, it might seem odd that deficiency of vitamin B1 is among the more common nutrient deficiencies in the U.S. Food for Health: A Nutrition Encyclopedia. Eat sesame seeds in hypothyroidism diet. Today I sprouted a mix of raw Flax seeds, raw sesame seeds, raw pumpkin seeds and raw sunflower seeds.We have been working on a new product based on this mix which is also the mix we are using to make our raw chocolate sprouted seed Very good sources of copper include chard, spinach, sesame seeds, mustard greens, kale, summer squash, asparagus, eggplant, and cashews. Chickpeas 75. Zinc, iron, copper, folate, magnesium are contained in these seeds in good amount. Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. made by Musiclover25am. Ellu/Sesame Seeds. From a practical standpoint, you're not likely to find tahini in a neighborhood grocery that has been made from unhulled seeds. Phytosterols are compounds found in plants that have a chemical structure very similar to cholesterol, and when present in the diet in sufficient amounts, are believed to reduce blood levels of cholesterol, enhance the immune response and decrease risk of certain cancers. Almost 30% of hip fractures occur in men, and 1 in 8 men over age 50 will have an osteoporotic fracture. Includes list of foods to avoid for a diet free of sesame seeds. Sesame seed is also known as BENNI SEED. It seems I am not alone in my love of sesame seeds. Dried Peas 74. Sesame seeds provide a number of vital minerals, including copper, manganese, magnesium, calcium and iron, according to The World's Healthiest Foods. 1995. Small package of almonds (about 50 grams by weight) Small package of ground flaxseeds (or 1-1/2 tsp scooped from bulk food bin) Small package pumpkin seeds (or 1/3 cup scooped from bulk food bin; Small package toasted sesame seeds (or 2 TBS scooped from bulk food bin) Small package sunflower seeds (or ½ cup scooped from bulk food bin) Eat sesame seeds in hypothyroidism diet. Sesame Seeds health benefits includes good hair growth, rich source of protein, protection from many forms of cancers, treats diabetes, prevent heart diseases, cure anemia, reliefs rheumatoid arthritis, treat respiratory disorder, protects from radiation damages, improves digestion, and … The seeds of most plants are rich in nutrients and can provide us with health benefits. According to Dr. Axe, Sesame Seeds Benefit the Heart & Lower Cholesterol, sesame seeds contain about 50 to 60 percent of two lignans, sesamin and sesamolin, are a great source of cholesterol-lowering phytosterols, and contain heart healthy fats.Sesame oil is rich in linoleic and oleic acids, and the amino acids lysine, tryptophan, and methionine. These seeds were thought to have first originated in India and were mentioned in early Hindu legends. Not only are sesame seeds an excellent source of copper and a very good source of manganese, but they are also a good source of calcium, magnesium, iron, phosphorus, vitamin B1, zinc, molybdenum, selenium, and dietary fiber. Kita S, Matsumura Y, Morimoto S, et al. Sesame seed contain a good bit of dietary fiber, supporting a healthy colon. They are also the main ingredients in tahini (sesame seed paste) and the wonderful Middle Eastern sweet call halvah. So even though a person would be likely to get more calcium from sesame seeds or sesame seed butter that contained the hulls, there is a question about how much more calcium would be involved. Whole seeds are found in many salads and baked snacks as well in Japan. It is also called sesame paste or sesame butter. Moreover, magnesium acts as a vasodilator. The scientific name for sesame seeds is Sesamun indicum. PMID:15210. Hirata F, Fujita K, Ishikura Y, et al. Sesame seeds—in depth nutritional profile. Small package of almonds (about 50 grams by weight) Small package of ground flaxseeds (or 1-1/2 tsp scooped from bulk food bin) Small package pumpkin seeds (or 1/3 cup scooped from bulk food bin; Small package toasted sesame seeds (or 2 TBS scooped from bulk food bin) Small package sunflower seeds (or ½ cup scooped from bulk food bin) A study of 396 men ranging in age from 45-92 that was published in the American Journal of Clinical Nutrition found a clear correlation between low dietary intake of zinc, low blood levels of the trace mineral, and osteoporosis at the hip and spine. Any oil will be vastly different in terms of its nutrient content than the food from which it was derived. A 100 gram serving of watermelon seeds can provide you with 10 mg of zinc and 0.69 mg of copper . I. Today I sprouted a mix of raw Flax seeds, raw sesame seeds, raw pumpkin seeds and raw sunflower seeds.We have been working on a new product based on this mix which is also the mix we are using to make our raw chocolate sprouted seed 2003. Consuming sesame seeds as many health events such as: lowering cholesterol and possibly prevent cancer, and increases bone, and cardiovascular health. 73. 1996. Sesame seeds and sesame seed oil are also good … Some of the ways that sesame seed oil was used to cure the sick and resolve ailements by the arab physicians were:.laxatives.Increase in fertility.Ear aches.Body aches and pains It's a meal-in-one! Ready to eat and it is delicious. Sesame Osteoporosis Osteopenia Remedy. Hyun T, Barrett-Connor E, Milne D. Zinc intakes and plasma concentrations in men with osteoporosis: the Rancho Bernardo Study. They are highly valued for their oil which is exceptionally resistant to rancidity. PMID:11710. Because of these characteristics, sesame seeds have long been a part of the Asian culinary arsenal.
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