How to Eat Sesame Seeds for Health Benefits: Top 3 Recipes

A super seed and a staple in many countries, sesame seeds are known for its multi-nutritional benefits. When we read sesame seeds, the oval shaped seed makes an appearance in our head, a seed that is a powerhouse of health welfare. 

Sesame comes from the plant, Sesamum indicum L. is an oil crop known as sesame. There are some super quick and easy ways to include sesame seeds in your diet. Here are a few recipes that 

Health Benefits of Sesame Seeds

For generations, sesame seeds are the talk of the town for its low sugar properties. Sesame seeds serve as an alternate source for calcium. It’s a nutrient rich seed with fibre, magnesium, protein and vitamins.

Sesame seeds are given importance because of its health benefits. Known for protecting against heart diseases, diabetes and various other ailments, sesame seeds are the seed to go-to! Some of the ways in which sesame seeds work its magic are:

• Reduces cholesterol and high blood pressure
• Helps in slowing down the fast sugar absorbed from different foods
• Stronger and healthier bones 
• Antioxidant and antibacterial characteristics
• Speeds up healing of wounds 

How to Eat Sesame Seeds for Health Benefits: Top 3 Recipes

Sesame seeds have been used in different forms for consumption since our ancestral period. The people in your homes call it til. When we say this, the first dish that pops up in my head is til ka laddu.  From til ke laddu as a festive snack to being used as a part of our diet to being used as an oil for cooking, sesame comes in its different forms. 

The sesame seeds are the ingredient that adds the nutty flavour to the food. A condiment that indulges the ‘crunch’ in our foods. Here are some recipes that help in making the mighty sesame seed a part of your food. 

1. Til ke laddu 

Til ke laddu is a traditional Indian sweet that is both delicious and nutritious. 

Ingredients:

White sesame seeds

Peanuts

Jaggery

Instructions:

• Lightly dry roast the sesame seeds on low flame. 
• Dry roast the peanuts in a separate pan, ensure to separate the skin. 
• Grind the peanuts to a powder along with jaggery. Do it in small batches. 
• Shape your laddoos from the mixture. 

Health benefits

Til ke laddu are a good source of calcium, iron, magnesium and vitamins. It helps in lowering blood pressure and adding dietary fibre. It aids in easy digestion and promotes good gut health. 

Read Also: Health Benefits of Til Ke Laddu: 12 Reasons to in Your Winter Diet

2. Gajak 

A winter delight, Gajak is a traditional Indian sweet that adds warmth to the body. 

Ingredients:

White sesame seeds

Jaggery

Water

Ghee

Instructions:

• Lightly roast the sesame seeds on low heat until golden brown. 
• Prepare the jaggery syrup – melt jaggery with a little ghee and water until it forms a thick, sticky syrup. 
• Quickly add the roasted sesame seeds to the syrup. 
• Pour mixture onto a greased surface. 
• Cut in the shape you please!

Read Also: Gajak Recipe: How to Make Gajak at Home (Gajak Banane ki Vidhi)

Health Benefits

Gajak is a sweet that is rich in jaggery and sesame seeds, this helps in serving as an energy booster. Jaggery helps in digestion by activating digestive enzymes. It is a good source of fibre and contains an adequate amount of iron content. 

Read Also: Gajak Benefits: Reasons to Eat This Healthy Winter Sweet

3. Til Gud Rewari 

Til Gud Rewari is a crispy, nutty and crunchy Indian traditional sweet. 

Ingredients

White sesame seeds

Grated/ crushed Jaggery

Water

Cardamom powder

Rose water (optional)

Ghee 

Instructions:

• Lightly roast the sesame seeds on low heat until golden brown and aromatic. 
• In another pan, add ghee and chopped jaggery with rose water until it melts. 
• Add cardamom powder and some sesame seeds and mix well. 
• Turn off the heat and let it cool very slightly.
• Then roll them into balls, flatten them for the shape. Coat them with leftover sesame seeds. 

Health Benefits

Rich in vitamins and minerals, Rewari adds warmth to the body. It is nutritious and aids in regulating blood sugar levels. It enhances overall health and sustains energy levels throughout the day!

FAQs about How to Eat Sesame Seeds for Health Benefits

Sesame seeds are a powerhouse of nutrients. They support holistic wellness and are known for its benefits since our ancestors’ time.  

Q1. Can sesame seeds help with weight loss?

Sesame seeds are rich in fibre, keeps you feeling full for longer, reducing overall calorie intake. The protein source boosts metabolism and promotes fat burning. 

Q2. Do sesame seeds improve heart health?

Sesame seeds are rich in heart-healthy fats, antioxidants, and lignin’s that help lower plaque build-up in the arteries supporting healthy blood pressure. It aids in reducing inflammation, and improves overall cardiovascular health.

Q3. How can sesame seeds be used in smoothies and salads?

Sesame seeds are loaded with fibre, adding them to your smoothies and salads gives it the crunchy and nutty flavour. In salads, they can be used as a topping or mixed into dressings for an extra crunch and nutritional boost.

Q4. Can I eat sesame seeds during pregnancy?

During pregnancy, sesame seeds can be a nutritious source of calcium and iron, supporting both maternal and foetal health. However, it’s advisable to eat them in moderation and in case of allergies, refrain from eating them and consult with a healthcare professional. 

Q5. Can sesame seeds aid in digestion and reduce constipation?

Sesame seeds are high in dietary fibre, which promotes healthy digestion and helps relieve constipation.

Conclusion

Sesame seeds are the seeds of the season. If you’re looking for a guilt-free indulgence, sesame seeds are nutritious. It can be consumed roasted, crushed or sprinkled over salads or made into a perfect snack! Choose your snack and make it your way. Happy snacking!

Savour Shahi Foods Products, Gwalior Authentic Gajak and Chikki – Shop Today!

Indulge in the flavours of tradition at Shahi Food Products, Gwalior. Experience our authentic selection of traditional sweets, including our renowned Gajak and Chikki. At Shahi Food products, we are dedicated to preserving the culinary heritage through exceptional quality and time-honoured recipes. 

Visit Shahi Gwalior Flagship Store City Center, Gwalior, or order online to have Shahi’s delectable sweets, Gajak, Chikki and more. 

Disclaimer: It’s important to note that sesame seeds, oil, or their supplements may cause allergic reactions in certain individuals. If you experience any allergic symptoms after consuming sesame seeds, it's advisable to consult your doctor.