This super easy and iron-rich sesame seed milk contains two ingredients only: sesame seeds and water. Using sesame seeds to make this homemade sesame seed milk results in a beautifully creamy milk to use in soups, smoothies, with oatmeal or granola.
I was inspired to make a homemade sesame seed milk after finding out that sesame seeds are high in iron. My iron levels have been in the low normal range as a breastfeeding mom, so I was looking for some iron-rich vegetarian foods to include in my diet. According to nutritiondata.com the iron content in sesame seeds is 1.3 mg per tbsp or 7 % of the recommended daily intake. The sesame seed iron content in 1 cup of sesame seeds is 20.9 mg or 116 % of the recommended daily intake.
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Sesame seeds are also an inexpensive yet highly nutritious seed used to make vegan nut milk. I bought a big bag of sesame seeds from the local health food store, where they were a fraction of the price of almonds and cashews.
Sesame seed milk does have a bit of a bitter taste but is also perfectly creamy, and when combined with other foods such as smoothies, I can’t notice it.
You can substitute many kinds of nut milk in recipes and use sesame milk instead. Sesame seed milk has a beautifully creamy texture that I love. I have used sesame milk to substitute almond milk in my smoothies, chia puddings, homemade oatmeal, and this sweet potato soup.
How to make sesame seed milk
It is so easy to make this iron-rich sesame seed milk. All you need is sesame seeds, water, a nut milk bag, and a high-speed blender.
I use a ratio of ¾ cup sesame seeds with 4 cups water. Place the sesame seeds in a high-speed blender and blend for 1 minute. The optimum 9400 is a powerful blender that I purchased and use daily.
It only takes 1 minute of blending in a high-speed blender to yield a creamy, milky sesame seed milk. Depending on the quality of your blender, you may need to blend a bit longer, but in a high-quality blender, it only takes 1 minute.
Strain the sesame milk through a nut milk bag and into a large bowl. Ring out as much milk as you can from the sesame seeds inside the but milk bag before discarding the blended sesame seeds into the garbage.
Pour the sesame milk into a 1-liter glass jar with a lid in the fridge, where it will store for at least four days. Before using give it a little shake.
Tips for making various sesame seed milk recipes
This simple sesame seed milk recipe with just sesame seeds and water is excellent for soups or smoothies. If you want to make sesame milk to use with oatmeal, granola, or chia puddings, you can add some sweetener, cinnamon or create a sesame oat milk.
In addition to the sesame seeds and water, you can add 1 tbsp of honey or three dates as a natural sweetener that helps to but the bitterness of the sesame seeds.
I also love to spice the sesame seed milk with 1 tsp of cinnamon if I am going to use it with this oatmeal recipe or make chia puddings such as this apple pie chia pudding. Cinnamon is a wonderful spice for SIBO, insulin resistance, and reducing inflammation.
Another delicious variation is combining ½ a cup of sesame seeds with ½ a cup of rolled oats with 4 cups of water. Using oats combined with sesame seeds helps to reduce the bitterness yet yields creamy milk. I find pure oat milk not to be very milky and tastes watery, but oats combined with sesame seeds produce the best creamy vegan milk!
Sesame seed milk benefits
- Helps to boost magnesium levels – Magnesium is a common nutritional deficiency associated with all sorts of symptoms such as anxiety, tight muscles, obesity, and insulin resistance. Magnesium-rich sesame milk is a great way to prevent magnesium deficiency.
- Helps to build healthy bones – Sesame milk is an excellent source of magnesium and calcium, two essential nutrients to support bone health.
- May help support immune health – Sesame seeds are an excellent source of zinc, an essential nutrient for the immune system.
- Sesame seeds are great for breastfeeding moms as they are a great source of iron which is an essential nutrient required by growing babies both in utero and out.
Before becoming pregnant, my iron levels were excellent, but they had plummeted to the low range by the third trimester. Supplementing with iron helped to restore my iron levels. However, they were still just in range months after breastfeeding, so I researched iron-rich vegetarian foods and came across sesame seeds, which are an excellent source of iron and magnesium, calcium, and zinc.
Sesame seeds are a fantastic budget-friendly seed that is super nutritious and provides many health benefits. So grab your blender with sesame seeds, water, and a nut milk bag to make the best homemade sesame seed milk that is healthy, vegan, and creamy!
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Sesame Seed Milk – Creamy, Vegan and Iron-Rich
- High speed blender
- Nut milk bag
- ¾ cup sesame seeds
- 4 cups water
- Place the sesame seeds and water into a blender and blend on high for 1 minute.
- Strain the sesame seed milk through a nut milk bag and into a large bowl. Transfer the sesame milk to a glass jar and store in the fridge.