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Sesame, or til, holds deep cultural and culinary significance in India, especially during festivals like Makar Sankranti. Considered sacred, sesame is often associated with purity and auspiciousness. It is a key ingredient in Sankranti rituals and offerings, symbolising warmth and nourishment during winter.
Traditional sweets like til ladoo and til chikki are made with sesame seeds and jaggery, embodying the spirit of sharing and togetherness. Sesame is also believed to ward off negativity and promote good health, as it is rich in nutrients and provides energy. Its inclusion in festive dishes reflects India's harmony of tradition and wellness.
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Sesame seeds are naturally warming, making them ideal for cold climates. They are packed with calcium, magnesium, zinc, and iron, which help strengthen bones and boost immunity. Sesame seeds are calorie-dense and provide sustained energy, which is crucial during the winter months. The healthy fats and vitamin E in sesame seeds keep the skin moisturised and prevent dryness. The fiber content in sesame seeds supports gut health and prevents constipation. Sesame seeds are rich in healthy fats and lignans, which help lower bad cholesterol levels. Sesame seeds contain sesamin and sesamol, which reduce inflammation and joint pain—common issues in winter.
Incorporating sesame seeds into your winter diet is both delicious and beneficial. It doesn’t have to be included in traditional Indian dishes only, it can be used in a variety of cuisines. From sweet treats like til ke ladoo to savory dishes like sesame crackers, these recipes are easy to make and packed with health benefits. So, stock up on sesame seeds this winter and enjoy their warmth, nutrition, and flavour.
Til Ke Ladoo
Til ke ladoo, made with sesame seeds and jaggery, is a traditional winter treat. Sesame seeds are rich in calcium and magnesium, which promote bone health, while jaggery is a natural sweetener that boosts iron levels and improves digestion. Roast sesame seeds until aromatic. Melt jaggery with a little water, mix with the roasted seeds, and shape into ladoos. These are perfect for a quick energy boost and are often made during festivals like Makar Sankranti.
Til Chikki
Til chikki is a crunchy snack made from sesame seeds and jaggery. It’s high in antioxidants and helps combat oxidative stress. The combination of sesame and jaggery also keeps the body warm and energised. Heat jaggery until it caramelizes, mix in roasted sesame seeds, and spread the mixture on a greased surface. Once cool, cut into pieces. It’s a great snack to munch on during chilly afternoons.
Sesame-Topped Bread Or Buns
Adding sesame seeds to bread or buns enhances their nutritional value. Sesame seeds are rich in healthy fats and proteins, making them a great addition to winter breakfasts. Sprinkle sesame seeds on top of bread or buns before baking. The seeds toast beautifully in the oven, adding a nutty flavour and crunch. Serve with soups or stews for a hearty winter meal.
Til Pitha
A traditional Assamese delicacy, til pitha is made with rice flour and a sesame-jaggery filling. This dish is a perfect balance of carbs and healthy fats, providing sustained energy in winter. Prepare a dough with rice flour, roll it out, and fill with a mixture of roasted sesame seeds and jaggery. Roll into cylindrical shapes and cook on a hot tawa. It’s a comforting treat during the winter season.
Sesame Halwa
Sesame halwa is a warm, indulgent dessert that provides instant energy. Sesame seeds are a rich source of zinc and selenium, which strengthen the immune system—essential during winter. Roast sesame seeds and grind them into a coarse powder. Cook with ghee, jaggery, and milk to make a creamy halwa. Garnish with chopped nuts for added flavour and nutrition.
Sesame Crackers
Homemade sesame crackers are a healthy alternative to store-bought snacks. Packed with fiber, these crackers aid digestion, which can slow down during winter due to reduced activity levels. Mix whole wheat flour, sesame seeds, and spices like cumin and chili flakes. Roll out the dough, cut into shapes, and bake until crisp. These crackers pair well with soups or dips for a cosy evening snack.
Sesame Oil Dishes
Cooking with sesame oil is beneficial during winter as it has warming properties and is rich in vitamin E, which nourishes the skin. It also helps improve circulation and reduce joint pain. Use sesame oil to stir-fry vegetables or drizzle over salads for a nutty flavour. It’s especially great for making dishes like sesame noodles or sesame-flavoured stir-fries.
