Sesame Powder

Popularly known as Yellu Podi | Nuvvula Podi.

Spice level: Medium

           Sesame powder, also known as sesame seed powder or til powder, is a versatile ingredient in Indian cuisine, adding nutty flavor, texture, and nutritional benefits to various dishes. Here are some common ways sesame powder is used in Indian cooking:

1. 1. Chutneys and Dips: Sesame powder can be added to chutneys and dips to enhance their flavor and texture. It adds a nutty undertone and thickens the consistency. For example, you can mix sesame powder with roasted peanuts, garlic, chili, and tamarind to make a delicious sesame chutney.

   2. Curries and Gravies: Sesame powder can be incorporated into curry and gravy dishes to add richness and depth of flavor. It blends well with spices and other ingredients, enhancing the overall taste of the dish. You can sprinkle sesame powder over vegetable curries, lentil dishes, or meat gravies during cooking.

   3. Marinades and Rubs: Sesame powder can be used as a component of marinades and rubs for meats, poultry, and seafood. It adds flavor and helps tenderize the protein. Mix sesame powder with yogurt, spices, garlic, and ginger to create a flavorful marinade for kebabs or tandoori dishes.

   4. Breads and Flatbreads: Sesame powder can be added to bread dough or flatbread dough to impart a nutty flavor and enhance the texture. You can knead sesame powder into the dough for bread, roti, paratha, or naan before shaping and cooking.

   5. Snacks and Appetizers: Sesame powder can be used to coat snacks and appetizers, adding crunch and flavor. For example, you can coat potato or vegetable fritters with sesame powder before frying, or sprinkle it over roasted chickpeas or nuts for a tasty snack.

   6. Rice and Pilafs: Sesame powder can be mixed with rice or pilaf dishes to add flavor and nutrition. It can be stirred into cooked rice along with spices and herbs, or mixed with cooked grains like quinoa or millet for a wholesome side dish.

   7. Sauces and Dressings: Sesame powder can be used as an ingredient in sauces and dressings for salads, noodles, and vegetable dishes. Combine sesame powder with soy sauce, vinegar, garlic, and honey to make a flavorful dressing for Asian-inspired salads or noodle dishes.

   8. Sweets and Desserts: Sesame powder can be used in Indian sweets and desserts to add a nutty flavor and texture. It can be mixed with jaggery or sugar syrup to make sesame seed balls (til ladoo), brittle (til chikki), or halwa.

Nutritional Benefits :

1. 1. Rich in Nutrients: Sesame seeds are packed with essential nutrients such as protein, fiber, vitamins (B vitamins and vitamin E), minerals (calcium, iron, magnesium, zinc, and copper), and antioxidants. These nutrients play vital roles in various bodily functions, including energy production, bone health, immune function, and antioxidant defense.

   2. Heart Health: The high content of monounsaturated and polyunsaturated fats in sesame seeds, especially oleic acid and linoleic acid, can help lower levels of harmful LDL cholesterol while increasing levels of beneficial HDL cholesterol. This, in turn, may reduce the risk of heart disease and stroke.

   3. Bone Health: Sesame seeds are an excellent source of calcium, magnesium, phosphorus, and zinc, all of which are essential for maintaining strong and healthy bones. Regular consumption of sesame powder may help prevent osteoporosis and improve bone density, especially important for aging populations.

   4. Digestive Health: The fiber content in sesame seeds aids in digestion by promoting regular bowel movements and preventing constipation. Additionally, sesame seeds contain compounds like lignans and sesamin, which may have prebiotic effects, promoting the growth of beneficial gut bacteria.

   5. Blood Sugar Regulation: Some studies suggest that sesame seeds and their extracts may help improve insulin sensitivity and regulate blood sugar levels. The fiber and protein in sesame seeds slow down the absorption of carbohydrates, preventing spikes in blood sugar levels after meals.

   6. Anti-inflammatory Properties: Sesame seeds contain compounds like sesamin and sesamol, which have anti-inflammatory properties. These compounds may help reduce inflammation in the body, potentially lowering the risk of chronic diseases like arthritis and cardiovascular disease.

   7. Skin and Hair Health: The vitamin E and zinc in sesame seeds contribute to healthy skin by promoting collagen production, maintaining skin elasticity, and protecting against oxidative damage. Additionally, sesame oil, derived from sesame seeds, is often used topically to moisturize and nourish the skin and hair.