They are high in soluble and insoluble fiber and are rich in vitamins and minerals. Sesame oil has a distinctive aroma and nutty taste. Usually small amounts are added to dishes and marinades as flavoring. Sesame seeds are sprinkled in stir-fries and salads to add a slightly sweet, nutty flavor and crunchy texture. They are a good source of calcium and iron.
Soy sauce is a brown, salty sauce made from fermenting soy beans with wheat or barley.
A reduced-sodium soy sauce is also available that has about half the amount of sodium as regular soy sauce. Sun-dried tomatoes are intensely flavored and can be added to sauces, salads, or soups. Available dried or in oil. Sunflower seeds are rich in iron and low in saturated fat. They are good for snacks or in salads, cooked recipes, and breads.