Sesame Mylk. Packed with Plant-Based Calcium & Protein.
I used organic raw sesame seeds from Montreal’s Prana Bio, however you can use any non-roasted sesame seeds available.
Soak the sesame seeds for 8-hours. Do this overnight, or start soaking in the morning – so that’s ready to prep that evening.
You will need a high powered blender, soaked sesame seeds, and a cheesecloth.
Drain and rinse the soaked sesame seeds. Place them in your blender, with fresh water. I used 2-cups of seeds, to 3-cups of water (added more than seen here in the cup). This ratio creates a thicker, rich tasting mylk. If you prefer a lighter consistency, add less seeds, for example 1-cup or 1.5 cups to 3 cups of water.
The blended sesame seeds will look foamy and creamy already, but needs to be strained – to make the mylk smooth.
In the cheesecloth, strain the blended mix. Make sure there is enough cloth around the sides of your bowl, to keep it from getting messy. You can also place the cheesecloth in a colander, or mesh strainer – to provide some support and structure when straining over a bowl.
Squeeze the remaining liquid (mylk!) from the sesame pulp. Note: Please do not throw out the sesame pulp! see more below.
Pour the fresh sesame mylk into a jar, cover, and enjoy throughout the week!
Note: You can sweeten the mylk, to balance the slightly bitter seed – by blending in a couple tablespoons of maple syrup or a few dates. Store-bought ‘sweetened’ mylks are made with refined sugars, but making our own – allows us to control the quantity and quality of ingredients. You can also flavor the mylk with alcohol-free vanilla extract, or pure vanilla bean. For special occasions, create your own healthy ‘chocolate mylk’ – by blending a couple tablespoons of cacao to the sesame mylk base.
The leftover sesame pulp is a fantastic bi-product of this mylk making process! There are many ways to use it, however I blended it into a creamy ‘tahini’ or fresh sesame butter.
Added a pinch of salt to the sesame pulp, and blended until smooth.
This ‘whipped tahini’ can be used to make hummus, a creamy salad dressing, to enrichen soups etc. I made no-bake fudgy chocolate brownie bites out of it – using pure sesame pulp, cacao, dark chocolate, and maple syup!
We have seen almond milk take over the market in recent years, however there are many other milk alternatives we can enjoy – like sesame milk! This dairy-free product that has yet to hit store shelves in North America, but it is commonly found in Korea, and Japan – where sesame is a predominant part of the cultural diet. Thankfully, we can make our own plant ‘mylks’! using just two ingredients, and two key kitchen tools. I chose sesame, because of its high calcium content and protein density. As a Registered Nutrition Practitioner, my new clients are often concerned about obtaining sufficient levels of calcium – on a plant-based diet. While the food industry has led us to believe that the primary or ‘best’ source of calcium is milk and dairy, this is not scientifically valid. In fact, there are plenty of plant foods that provide as much, or more calcium than dairy – with sesame seeds being at the top of the list. Sesame seeds are also a more sustainable source of nutrients, compared to industrially produced cow’s milk and almond mylk – better for human health, and the earth!
- Raw sesame seeds, 2 cups – soaked
- Water, 3 cups
- Soak the sesame seeds in water for 8-hours. You can do this overnight, or start soaking in the morning, so that it’s ready that evening.
- Drain and rinse the soaked sesame seeds.
- Place the soaked sesame seeds in a high powered blender, along with 3 cups of water. Pour in the water gradually – so as not to cause the blender to overflow! Blend the mixture well.
- Place the cheesecloth in a colander or mesh strainer, and set this over a bowl. Strain the sesame mixture through the cheesecloth, to remove the sesame ‘pulp’. Using your hands, squeeze out all the residual liquid/mylk into the bowl.
- Sweeten or flavor your mylk at this stage, or simply add it to a clean jar to enjoy for the week!Note: Make small batches of fresh mylk at a time, as it only stays good in the fridge for about a week. If you make too much, you can always freeze it! after defrosting, blend the mylk again – to bring it back to life!
- Sesame seeds are packed with calcium, iron, magnesium, potassium, selenium, B vitamins, protein, heart-healthy unsaturated fats and fiber.
- Compared to cow’s milk, which is inherently high in sugars – with 5 grams of sugar found in 100 grams of 1% milk, sesame seeds are low glycemic – with just 0.3 grams of sugars, per 100 grams.
- Dairy products, that are naturally high in saturated fat and cholesterol, have been linked to an increased risk of disease, and inflammation – when consumed in large quantities. However, nuts and seeds, rich in monounsaturated, polyunsaturated and essential omega fatty acids – have been shown to reduce our risk of disease, and have anti-inflammatory benefits!
- The mass production of almonds, has caused an environmental backlash, especially in draught-sensitive California – where almonds are primarily grown. When there is a high demand for a specific food (aka food trends), we often see environmental and economic ramifications – as with quinoa, and now avocados.
- Nutritionally, the increased consumption of almonds, in every form (almonds/almond butter/almond milk), has contribute to almond sensitivity – something I’ve observation with my clients over the years. Overconsuming the same food can cause some people to develop a sensitivity to that ingredient, over time. This is one of the reasons why I advocate a balanced plant-based diet, composed of a wide spectrum of whole foods!