Creamy Sesame Milk: 5-Minute Homemade Recipe (Vegan & Calcium-Rich)
As someone who’s always on the lookout for new, healthy alternatives to traditional dairy, I’m excited to share my latest discovery: homemade sesame milk! This creamy, nutty beverage is not only delicious but also packed with essential nutrients like calcium, iron, and healthy fats. It’s perfect for those following a plant-based diet or anyone looking to add variety to their milk options. Let’s dive into this simple, wholesome recipe that’s become a staple in my kitchen.
Nutritional Information
The ingredients and nutrients in homemade sesame milk can indeed benefit skin health, hair health, and the immune system in several ways:
Skin Health:
- Sesame seeds are rich in zinc, which is crucial for collagen production and skin repair. Zinc also helps regulate oil production in the skin, potentially reducing acne.
- The seeds contain vitamin E, a powerful antioxidant that protects skin cells from oxidative stress and UV damage, promoting a healthy, youthful appearance.
- Sesame oil has been shown to have anti-inflammatory properties, which can help soothe skin conditions like eczema and psoriasis.
Scientific explanation: The antioxidants in sesame seeds, particularly sesamin and sesamolin, have been shown to neutralize free radicals that can damage skin cells and accelerate aging.
Hair Health:
- Sesame seeds are a good source of iron, which is essential for hair growth and preventing hair loss.
- The high protein content in sesame seeds provides the building blocks for strong, healthy hair.
- Sesame oil has been traditionally used to nourish the scalp and promote hair growth due to its rich nutrient profile.
Scientific explanation: The omega-3 and omega-6 fatty acids in sesame seeds help nourish hair follicles and improve hair elasticity, potentially reducing breakage.
Immune System:
- Sesame seeds contain copper, which is crucial for the production of white blood cells, a key component of the immune system.
- The zinc in sesame seeds plays a vital role in the development and function of immune cells.
- Sesame seeds are also a good source of selenium, another mineral that supports immune function and acts as an antioxidant.
Scientific explanation: Studies have shown that the lignans in sesame seeds, particularly sesamin, have immunomodulatory effects, potentially enhancing the body’s immune response.
Additional benefits:
- The calcium in sesame seeds (about 9-10% by weight) can contribute to bone health.
- The healthy fats in sesame seeds, including monounsaturated and polyunsaturated fats, support heart health and may help reduce inflammation in the body.
- The fiber content aids in digestive health and can contribute to a feeling of fullness, potentially supporting weight management.
By making sesame milk at home, you’re able to preserve these nutrients without the need for additives or preservatives often found in commercial plant-based milks. The soaking process used in the recipe can also help increase the bioavailability of some nutrients by reducing phytic acid, an anti-nutrient that can interfere with mineral absorption.
Nutritional Information
To provide a detailed nutritional breakdown for this homemade sesame milk recipe, I’ll calculate the nutrients based on the ingredients and assume the recipe yields about 4 cups (32 fl oz) of sesame milk. Let’s consider one serving as 1 cup (8 fl oz).
Nutritional breakdown per 1 cup (8 fl oz) serving:
Macronutrients:
- Protein: 3-4 g
- Total Fat: 7-8 g
- Saturated Fat: 1 g
- Monounsaturated Fat: 3 g
- Polyunsaturated Fat: 3 g
- Carbohydrates: 3-4 g
- Dietary Fiber: 1-2 g
- Sugars: 1 g (slightly more if dates are added)
Micronutrients:
- Calcium: 280-300 mg (28-30% of Daily Value)
- Iron: 2-2.5 mg (11-14% of Daily Value)
- Magnesium: 30-35 mg (7-8% of Daily Value)
- Phosphorus: 100-120 mg (8-10% of Daily Value)
- Zinc: 1-1.5 mg (9-14% of Daily Value)
- Copper: 0.3-0.4 mg (33-44% of Daily Value)
- Manganese: 0.2-0.3 mg (9-13% of Daily Value)
Vitamins:
- Vitamin B1 (Thiamin): 0.2-0.3 mg (17-25% of Daily Value)
- Vitamin B3 (Niacin): 0.4-0.5 mg (2-3% of Daily Value)
- Vitamin B6: 0.1-0.2 mg (6-12% of Daily Value)
- Vitamin E: 0.1-0.2 mg (1-2% of Daily Value)
Other beneficial compounds:
- Sesamin and sesamolin (lignans with antioxidant properties)
- Phytosterols: 50-60 mg
The sesame milk is particularly rich in calcium, iron, and healthy fats, making it a nutritious plant-based alternative to dairy milk.
This homemade sesame milk is low in saturated fat and contains no cholesterol. It’s a good source of essential minerals and provides small amounts of various B vitamins. The presence of lignans and phytosterols may offer additional health benefits, such as antioxidant and cholesterol-lowering properties.
Creamy Sesame Milk: Homemade Recipe (Vegan & Calcium-Rich)
Cuisine: MediterraneanDifficulty: Easy4
servings15
minutes70
kcalIngredients
1 cup raw sesame seeds
4 cups filtered water
1-2 pitted dates (optional, for sweetness)
1/4 tsp vanilla extract (optional, for flavor)
Pinch of salt
Directions
- Soak the sesame seeds in water for 4-8 hours or overnight. This softens the seeds and makes them easier to blend.
- Drain and rinse the soaked sesame seeds thoroughly.
- Add the rinsed sesame seeds and 4 cups of fresh filtered water to a high-speed blender.
- If desired, add the pitted dates, vanilla extract, and a pinch of salt for extra flavor.
- Blend on high speed for 1-2 minutes until the mixture is smooth and creamy.
- Place a nut milk bag or fine-mesh strainer lined with cheesecloth over a large bowl.
- Pour the blended mixture into the bag or strainer and gently squeeze to extract all the milk. The remaining pulp can be used in baking or composted.
- Transfer the strained sesame milk to a clean glass bottle or jar.
- Refrigerate and consume within 3-5 days. Shake well before each use, as separation is natural.
Tips:
- For the creamiest texture, use a high-powered blender and blend on high speed for the full 1-2 minutes recommended in the recipe.
If you don’t have a nut milk bag, you can use a fine-mesh strainer lined with cheesecloth or even a clean, thin cotton cloth to strain the milk.
To prevent waste, save the leftover sesame pulp after straining – it can be used in baking, added to smoothies for extra fiber, or mixed into homemade energy balls.
This homemade sesame milk is incredibly versatile. Use it in your morning coffee, pour it over cereal, add it to smoothies, or enjoy it on its own. The subtle, nutty flavor complements both sweet and savory dishes, making it a fantastic addition to your culinary repertoire.
By making your own sesame milk, you’re not only treating yourself to a nutritious beverage but also reducing packaging waste and avoiding any unnecessary additives. It’s a small step towards a healthier lifestyle and a more sustainable kitchen. Enjoy!
