Sesame seeds are rich in nutrients shown to improve blood pressure.
Fiber & Weight
Sesame oil has been linked to decreased bodyweight and BMI.
Sesame may reduce hyperglycemia and improve cardio complications.
You've heard of almond milk, cashew milk, and oat milk before, but what is sesame milk?
Sesame milk is the newest non-dairy milk craze. It's rich and creamy, very nutritious, and provides a good dose of healthy fats.
If you can't, or choose not to, drink cow's milk, sesame milk might be your new favorite alt-milk.
Here's everything you need to know about sesame milk.
What Is Sesame Milk?
As the name suggests, sesame milk is dairy-free and nut-free milk made from processed sesame seeds. To "milk" the sesame seeds, you must soak the seeds, blend them with water, and add a touch of sweetness – vanilla, honey, maple syrup, or dates.
The end product is delicious protein-filled milk high in calcium, vitamin D, and fiber. Currently, there aren't too many brands that make sesame seed milk. But that's all about to change as soon as oat milk takes a step back and TikTok "discovers" it.
Speaking of, the texture of sesame milk is similar to oat milk. It has a rich, creamy smooth texture that makes it ideal for adding to your morning coffee or over your bowl of Cap'n Crunch.
As far as taste goes, sesame milk has a distinct taste, more nutty than seedy. It's not overly sweet, so you may not enjoy it on its own.
However, you can currently buy sesame milk in vanilla, chocolate, and chocolate hazelnut flavors for your daily dose of sweetness.
- Sesame Milk Taste: Nutty and mildly sweet.
- Sesame Milk Texture: Rich and creamy
Sesame Milk Nutrition Facts
Let's take a look at the sesame milk nutrition facts:
Sesame Milk Nutrition Facts
The Benefits of Sesame Milk
Want to know the benefits of sesame milk? You asked for it; we supplied it.
Sesame Milk Is a Great Source of Fiber and Aids in Weight Loss
Sesame seeds are a good source of fiber which can improve digestive health and aid in weight loss.
Eating more fiber-rich foods can be an effective strategy to lose belly fat and prevent weight gain. Recent studies suggest that sesame oil significantly decreased body weight and BMI in trial participants.
While studies have shown promising results, further research is needed to understand the benefits of sesame milk and weight loss fully. Given its relative newness, sesame milk is yet to be explored in scientific research.
Sesame Milk Is a Good Source of Calcium and Magnesium
Sesame seeds contain calcium and magnesium that can assist in improving blood pressure. In addition, sesame seeds also contain lignans, vitamin E, and other antioxidants that may prevent plaque buildup in your arteries and help lower blood pressure.
Sesame Milk Is Rich in Antioxidants
Sesame milk is known to increase antioxidant activity in the blood. Recent studies suggest that some sesame seed varieties are superior to others, i.e., black sesame seeds.
Black sesame seeds provide a rich source of antioxidants that can protect the body and appear to boast more lignans than hulled white sesame seeds.
Lignans are polyphenolic compounds that can protect against cancer by blocking enzymes that assist in the growth and spread of tumor cells.
Sesame Milk May Help Diabetes
Consuming sesame has been linked with reducing hyperglycemia and improving cardiovascular complications in diabetic patients. Studies suggest that consuming foods with both poly and monounsaturated fats helps improve blood sugar control.
The good news is that sesame seeds contain good amounts of poly and monounsaturated fats.
The Downsides of Sesame Milk
Want to know the drawbacks of sesame milk? Look below.
Sesame Milk Can Cause Allergies
Sesame seed allergies are not uncommon and can cause serious reactions. Symptoms can occur up to one hour after sesame seed consumption.
Reactions can be as mild as abdominal pain and coughing or as serious as difficulty breathing and a low pulse rate.
Even if you're careful, it's easy to accidentally come into contact with sesame. Avoid sesame milk like the plague to avoid experiencing any of the above reactions.
Sesame Milk May Cause Bloating and Constipation
Sesame contains fiber necessary for weight loss, prevention of over-eating, and slowing down our digestion systems.
However, sesame seeds can cause bloating and pain when consumed in high quantities. In rare cases, you may experience a bowel obstruction.
To avoid this not-so-fun side effect, enjoy sesame milk in moderation.
How To Make Sesame Milk
Sesame milk is very simple to make at home from scratch. With limited sesame milk products currently on the market, it's easier (and cheaper) to make your own.
Making creamy homemade sesame milk is like eating Pringles; once you pop, you can't stop!
The following recipe is made with black sesame seeds. However, you can sub out black for white sesame seeds. Both colored seeds are popular ingredients in Asian cooking and offer the same great benefits.
- 3/4 cup of black or white sesame seeds
- 2 pinches of sea salt
- 4 cups of filtered water
- 1 Medjool date, pitted
- 1 tsp of vanilla extract (optional)
- 1 tsp of maple syrup (optional, honey would also work just as well)
- 1 large mixing bowl
- 1 fine mesh strainer
- 1 high-speed blender
- 1 nut milk bag or cheesecloth
- 1 sealed glass jar (or any sealed container large enough to hold milk)
Making sesame milk is just as easy as any other alternative milk. The process is similar, and the results are just as tasty.
Follow these easy steps, and you'll be drinking in no time.
Add sesame seeds into your mixing bowl, add a pinch of salt, and cover with warm water. Allow mixture to soak for 30 minutes.
Drain and rinse sesame seeds through a fine-mesh strainer. Add to a high-speed blender along with filtered water, a pinch of salt, pitted date, vanilla (if using), and maple syrup (if using). Blend for around 1–2 minutes.
Strain the blended sesame seed mix through a nut milk bag or cheesecloth into a large bowl.
Transfer contents to a sealed glass jar (or any sealed container). Store in the refrigerator for 3–4 days or in the freezer for one month. You can consume sesame milk hot or cold.
Don't toss the leftover pulp. You can freeze it and add it to smoothies and baked goods!
Here's a video with some tips on how to use leftover pulp (it's not specifically for sesame milk, but you can reuse it in the same way).
Sesame Milk Recipes
Now that you've made your delicious sesame milk, you can drink it or use it in many sweet and savory recipes.
Because sesame milk is still relatively "new," the interweb's food bloggers and cooking kweens haven't completely delved into sesame milk's multitude of culinary uses.
With that being said, there are still some sesame milk recipes fluttering around the web that look as delicious as they sound.
Here are a few top picks.
Sesame Milk Hot Chocolate
There's nothing like a steamy cup of hot chocolate on a chilly winter night. This Black Sesame Hot Chocolate* recipe takes the humble hot chocolate up a notch.
With creamy sesame milk, cacao powder, and dark chocolate, you're getting many proven health benefits in one tasty drink.
Dark chocolate is nutritious, a powerful source of antioxidants, and can alleviate stress. At the same time, cacao powder can help reduce inflammation, promote better blood flow, and lower blood pressure.
At this point, you might as well call this a health drink. That is if you decide against serving it with marshmallows and whipped cream (which you won't).
Check out this super delish recipe here.
*Omit oat milk and black sesame paste. Replace with sesame milk.
Sesame Milk "Nog"
Enjoy the sweet, creamy custard-like texture of eggnog without the eggs or the dairy. Sound too good to be true?
It's not, thanks to good ol' sesame milk (and a can of coconut milk). As you know, sesame seeds are chock-full of protein, B vitamins, zinc, and other good things.
While this recipe technically calls for any dairy-free milk, give your almond milk a break and try your nog with sesame milk. You can be guaranteed it will be just as tasty and creamy (if not more).
For an adult-only nog, add a splash of whisky or bourbon. And if you're feeling festive, serve with a good swirl of coconut whipped cream and a sprinkle of cinnamon or nutmeg.
It's Christmas somewhere! Try out this festive little number here.
Black Sesame Latte
As you already know, black sesame milk froths like a champion. This is an uber-simple recipe that you can whip up in your to-go cup before you drive into peak-hour traffic.
If you already have your homemade sesame milk on hand, you're already two-thirds there.
Simply brew a shot of espresso as you would on any other day. Meanwhile, froth your sesame milk until creamy and hot.
If you don't own a milk steamer, add the milk to a saucepan and heat it medium until hot. Whisk for a frothy consistency.
Add the frothed milk to the espresso and sweeten to taste! Find this caffeinated recipe here.
Black Sesame Milk With Matcha Whipped Cream
Two trends collide – sesame milk and matcha! Rich, nutty, and flavorsome, this Black Sesame with Matcha Whipped Cream* recipe is quick and easy to make.
Matcha powder is a powerhouse form of green tea loaded with antioxidants and vitamins. It can improve attention, memory and has many anti-inflammatory properties. On its own, premium matcha has a slightly grassy bitterness with a sweet, subtle aftertaste.
This recipe amps up the sweetness by whipping matcha powder into heavy whipping cream until you get creamy, soft peaks. You can try this delicious recipe here.
*Replace oat milk with black sesame milk and omit black sesame seeds.
Sesame Milk FAQ
You wouldn't be human if you didn't have a question about sesame milk. That's why we've answered the top frequently asked questions, so you can make the best decision that's right for you.
Is Sesame Milk Healthy?
Sesame milk is a nutritious dairy-free alternative because it provides your body with a good dose of healthy fats to support your liver and heart. It's also packed full of protein and is a good anti-antioxidant source. So, yes, it is healthy.
What Are the Benefits of Sesame Milk?
Sesame milk is more environmentally sustainable to make; it's full of key nutrients such as vitamins E and D, magnesium, iron, and more. It contains high amounts of calcium that can assist in improving blood pressure. Sesame milk has also been linked to reducing hyperglycemia and improving cardiovascular complications in diabetic patients.
What Does Sesame Milk Taste Like?
Sesame milk has a distinct taste, more nutty than seedy. It has a rich, creamy smooth texture that isn't overly sweet. You can also buy vanilla, chocolate, and chocolate hazelnut sesame milk.
Where Can You Buy Sesame Milk?
Unfortunately, only a small handful of brands sell sesame milk for public consumption. Your best bet is to check out your local supermarket or buy online from Amazon. Alternatively, you can make your own.
Give Sesame Milk A Try Today!
Now you know what is sesame milk, it's time to give it a go!
Alt-milk often gets a bad wrap for its lack of environmental sustainability, but sesame milk avoids these problems. You could even call it one of the most planet-friendly protein-rich non-dairy milks on the market.
Use it in your morning coffee, pour it over your cereal, or use it as a baking ingredient. The world is your sesame seed!
Interested in learning about other types of non-dairy milk? Check out our other guides below!