Sesame seeds have significant nutritional and health benefits, being rich in plant-based calcium. Many of us already use sesame seeds to add texture and a nutty flavor to salads, sushi, baked goods, stir-fries and many other dishes. But these seeds can also be used to make a delicious, healthy dairy free milk, which you can drink as it is or make it the base of your oatmeal, smoothies or chia pudding.
How to prepare sesame milk
You need one cup of sesame seeds, 4 cups of water, two dates, one teaspoon of vanilla extract and a pinch of Himalayan or sea salt. Soak the sesame seeds in water overnight. Drain the seeds and put them in a blender together with the 4 cups of water. Blend them for 60 seconds, then strain the milk through a cheesecloth. You can also use the sesame pulp in raw cookies or cakes.
Rinse the blender and pour the milk back, adding the rest of the ingredients. Blend again until you get a smooth consistency. You can keep the sesame milk in a glass jar, in the fridge for up to three days, but it would be better to prepare only the quantity you plan to consume.
You should drink a glass of 200-250 ml of sesame milk each day for 2-3 weeks. This wonderful drink invigorates the body, reduces fatigue and increases energy levels, boosts immunity, cures insomnia, relieves the symptoms of osteoporosis, arthritis, and migraines.
Benefits of sesame seeds
Sesame seeds are rich in copper, calcium, magnesium, dietary fiber, zinc, and Vitamin B1, and they offer the most nutritional value when you consume them unhulled. Each tablespoon of whole sesame seeds contains 88 mg of calcium, which means that just a quarter cup of these seeds (351 mg) has more calcium than the same quantity of non-fat milk (316.3 mg) or whole milk (291 mg). Although calcium is very important for the bones’ health, it also relieves migraines and provides relief from PMS symptoms.
Sesame seeds also contain zinc, which maintains the bone mineral density, preventing osteoporosis, and copper, which can reduce swelling and pain in rheumatoid arthritis and, at the same time, supports blood vessel and bone health. The fibers called sesamin and sesamolin can help prevent high blood pressure and can lower cholesterol.
The rich blend of minerals found in sesame seeds translates into the following health benefits:
- Protecting the DNA from radiation damage
- Supporting healthy hair and skin
- Preventing cancer thanks to their high quantity of magnesium, phytic acid, and phytosterols
- Cooper offers relief from rheumatoid arthritis
- Calcium helps prevent osteoporosis, migraine, colon cancer and PMS
- Magnesium supports respiratory and vascular health
- Zinc supports bone density and overall health
- Lowering the cholesterol level
Try to add raw sesame seeds to your daily diet and take advantage of their numerous benefits. Remember that by roasting and toasting the seeds, you will alter their nutritional value. Also, the calcium levels drop by 60% when you remove the hulls of the seeds.