Importance of sesame seeds in winter and 4 easy recipes that you can try

Black or white, these tiny, flat, oval-shaped seeds of the Sesamum indicum plant are not only one of the oldest known oilseeds but the healthiest as well. Being a native of India, sesame has an age-old connection with the country. It was during the Harappan period that its cultivation started in India and the country is one of the largest producers now. India is the third largest producer of sesame seeds. The rich nutty flavour and delicate crunch of sesame seeds make it quintessential to the Indian kitchen. Here are some of the most delicious dishes prepared using these tiny seeds. Take a look. (Images courtesy: Canva)

These tiny seeds were known to be quite important earlier. You would be surprised to know that sesame seeds were worth their weight in gold during the Middle Ages. Loaded with vital vitamins and minerals, these seeds are a great addition to a balanced diet. They are quite versatile and can be used to prepare any dish. Some of the common health benefits of using sesame seeds are: manages diabetes, balances low blood pressure, improves your heart, makes bone stronger, cures sleep disorders, boosts the health of your respiratory system, lowers inflammation in the body, assists in depression, and stress. There is so much to get from these small seeds.

Enriched with antioxidants and fibre, this chutney is the easiest way to include sesame seeds in your diet. Often made with peanuts or lentils like urad and chana dal, this is a creamy chutney and can be prepared with either black or white sesame seeds. Some people also add coconut while making this chutney. Due to the number of anti-inflammatory properties, thus chutney can also help in improving your bone health and normalizing your blood pressure. All you need to do is take 1 cup of any sesame seeds and roast them in a pan. Once done, let them cool down. Once cooled, add them to a mixer jar and grind them with 2 dry red chillies, 4-5 garlic cloves, salt to taste, 1/3 tsp asafoetida along with 1-2 tsp of cumin seeds. Once ground, enjoy with Dosa, Idli or even Cheela. (Image courtesy: Instagram/@rousfoodblog)

Loaded with omega-3 fatty acids, potassium and calcium; it’s a mouthwatering dish made in North Indian cuisine, where the boiled potatoes are cooked with powdered spices and coarsely grounded sesame seeds. This is a winter-special dish as sesame seed have a hot potency and helps keep you warm in the season. To make this dish, take 5-6 large potatoes and half-boil them in a pressure cooker. Once done, peel the potatoes and cut them into cubes on a clean plate. Next, put a pan over medium flame and lightly roast 4-5 tbsp of sesame seeds until brown in colour. Make sure to stir continuously so as to prevent them from burning. Take them off the heat and cool down. Add them to a grinder jar and grind them to a fine powder. Now, put the same pan back over medium flame and heat 2-3 tbsp of ghee in it. Add 2-3 pinches of asafoetida or heeng along with 1 tsp cumin seeds and 2-3 dry red chillies. Fry them all for a few seconds and then add the cubed potatoes in it. Next, add the sesame seeds powder along with 1-2 tsp coriander powder and salt to taste. Add a little water to the pan and stir well. Cook for about 5-7 minutes. Next, add 1 tbsp lemon juice and freshly chopped coriander leaves. Stir and serve with Paratha or Roti as you like. Make sure that the sabzi is dry and not watery. For more taste, you can also add a bit of amchoor powder and garam masala. (Image courtesy: Instagram/@tiffin.berlin)

This is one of the most amazing delicacies prepared during the winter season that can help improve blood circulation in your body while helping you keep your body warm. This is an amazing dish that even pregnant ladies and kids can enjoy for breakfast as it provides an immense amount of energy to sustain the whole day. To make this dish, make a soft and pliable dough with whole wheat flour and salt to taste, and let the dough rest for 10-15 minutes. Next, take a bowl and mix 2-4 tbsp of sesame seeds with 100 gms of jaggery powder. Squeeze a little amount of dough and dust some flour on the working space. Roll the dough and add 1-2 tbsp of til-jaggery mixture in the centre and close it just like you do with stuffed parathas. Using some more flour, roll the dough like a chapati gently. Next, put a tawa over medium flame and heat it well. Apply a little ghee over it and place the rolled roti on it. Cook it well using a little ghee and enjoy it with a cup of hot tea or milk. (Image courtesy: Instagram/@moodycravings)

It is the most delicious and healthy laddoo that you can enjoy in the winter season. Til Ke Laddoo not only keeps you warm during the chilly winter but provides a lot of energy throughout the day. There are two ways of making these laddoos, one is with khoya and another is with jaggery. While the jaggery one can be stored for a long duration, the khoya one does not have a large shelf life. This recipe is prepared with jaggery powder, as it overpowers the bitter taste of til or sesame seeds. To prepare Til Ke Laddoo, put a kadhai over medium flame and heat it well. Add about 1/2 cup of white sesame seeds to it and dry roast them until they pop and change their colour. This would take somewhere between 2-3 minutes. Once the colour changes and you smell a nice fragrance of til transfer them to a plate and let them cool down. Next, add about 50-70 gms of desiccated coconut and roast until golden in colour. Now, mix the roasted coconut with the sesame seeds’ plate and add about 1/2 tsp of green cardamom powder. Mix well and keep aside. Now, put the same kadhai over medium flame and add 1/2 cup of jaggery powder in it along with 3-4 tbsp water. Lower the heat and keep stirring until jaggery dissolves in the water. Once done, pass this jaggery syrup through a sieve to remove all the impurities in it. Put this syrup back over low flame and cook until it is thick. Turn off the flame and add the roasted coconut and sesame seeds mixture to it. Mix well and quickly. When the mixture is still hot, take a small amount of it and shape it into a ball. Make sure that the mixture is warm enough to give the shape, or else you will not be able to make the laddoo. Also, if it gets too sticky, take some ghee in your hands and apply well all over the palms and then make the laddoos. Enjoy!(Image courtesy: Canva)