This super easy sesame seed milk recipe 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, or with oatmeal and granola.
The main ingredients are sesame seeds and water, but some of my favorite additions to flavor this dairy-free milk are cinnamon, vanilla extract, a pinch of salt, and maple syrup! If you’re looking for a new non-dairy milk, you must try this delicious recipe that can be made in a regular blender.
The main reason I was inspired to make homemade sesame seed milk was after finding out that sesame seeds are a good source of 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 inexpensive yet highly nutrient-rich seeds 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.
The sesame milk recipe 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 traditional 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 white 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 if you have a regular blender, but in a high-quality blender, it only takes 1 minute.
Strain the sesame milk through a nut milk bag and into a large mixing bowl. Ring out as much milk as possible from the sesame seeds inside the nut milk bag before discarding the blended seeds into the garbage. The final result is your own plant milk that is super versatile, nutritious, and creamy!
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 it, 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 such as cinnamon or create a sesame oat milk.
In addition to the sesame seeds and water, you can add 1 tbsp of honey, maple syrup, or three dates as a natural sweetener that helps to counter the bitterness of the sesame seeds. This homemade date syrup is a great natural sweetener that can be added to the sesame milk recipe.
I love to spice the sesame seed milk with 1 tsp of cinnamon and vanilla extract 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.
To make a tasty drink mix the sesame milk with maple syrup and cocoa powder, then heat it up to make a hot chocolate to enjoy on a chilly day.
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 sesame 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 and is great for diabetic patients.
- 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, an essential nutrient required by growing babies both in utero and out.
- Sesame milk is great for anyone looking for plant-based milk or milk alternatives to cow’s milk or soy milk which many people have unknown food sensitivities to.
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, magnesium, calcium, and zinc.
Sesame seeds are fantastic budget-friendly seeds that are super nutritious and provide many health benefits. So grab your high-speed blender with sesame seeds, water, and a nut milk bag to make the best homemade sesame milk that is healthy, vegan, and creamy!
You may also like this creamy Brazil nut milk that is rich in selenium for the thyroid.
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Sesame Seed Milk Recipe – 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.