Tag Archives: Sesame Seeds

Recipes: Sesame Seed Jaggery Sweet Powder

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A couple of months back, I had to make a sweet offering quickly and didn’t have the time to make something elaborate, so I thought of this recipe, which is not only very quick to put together but also hardly takes any time, uses just two ingredients, and has health benefits.

Sesame seeds are a powerhouse of nutrients, packed with healthy fats, protein, and fibre, which support heart health and digestion. They are an excellent source of calcium, promoting strong bones and teeth, especially for those who may not consume dairy. Rich in antioxidants and anti-inflammatory properties, sesame seeds help protect the body against oxidative stress and chronic diseases. Their high magnesium content is beneficial for regulating blood pressure and maintaining cardiovascular health. Additionally, sesame seeds contain lignans and phytosterols, compounds known for their cholesterol-lowering effects.

The second ingredient, jaggery, a traditional unrefined sugar, is a natural sweetener rich in essential minerals like iron, magnesium, and potassium. It helps improve digestion by stimulating the secretion of digestive enzymes, making it beneficial after meals. Jaggery is known for its blood-purifying properties, which can help detoxify the liver and cleanse the respiratory tract. Its iron content makes it an excellent natural remedy for combating anemia and boosting energy levels. Jaggery is also a source of antioxidants, which help fight free radicals and boost overall immunity.

Sesame Seed Jaggery Sweet Powder

Ingredients:

  • ½ cup white sesame seeds
  • ½ cup brown jaggery

Method:

  • In a warm pan, dry roast the sesame seeds until they turn brown and start to pop. 
  • Transfer to a plate and let it cool.
  • If using rock jaggery, powder the jaggery to ½ cup and keep aside.
  • Once the sesame seeds are cool, pulse the seeds in a mixer. Just one or two pulses should be enough. 
  • Remove the sesame seed powder to a mixing bowl and if using powdered jaggery, add that and mix well.
  • If using rock jaggery, powder the jaggery first and then pulse the sesame seeds. 
  • Mix well and transfer to a moisture-free container. This should last well for a week or so outside.

Chow Chow (aka Chayote) Kootu

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A kootu is another traditional South Indian food item. Kootus are generally vegetables mixed with a lentil or dal (usually moong, but can be others also) with a coconut/chilli gravy all mixed together. This is another example of Indian meals being complete meals as this kootu will have proteins from the lentils, plus fibre from the vegetables. This is usually eaten with a carbohydrate like rice or roti and you have all the important parts of a meal together.

Today’s recipe is Chayote or Chow Chow Kootu

Chayote is an edible plant belonging to the gourd family, being roughly pear-shaped and light green in colour. The skin is not used in Indian cooking and the flesh has a bland taste. This means it takes on any flavouring that is added to it. The seeds are generally not used in cooking.

Chow Chow Kootu

Ingredients:

  • 3 Chayotes (peeled, seeds removed and diced)
  • ½ cup Moong Dal
  • 3 tbsps Channa Dal
  • ½ tsp turmeric powder
  • salt to taste
  • ½ cup freshly grated cocounut (you can use frozen coconut if you don’t have access to fresh coconut. I have used frozen coconut in this recipe)
  • 4-5 fresh green chillies (this is what I used, but please adjust according to the intensity of the chillies and your spice tolerance level)
  • ½ tsp cumin seeds
  • ¼ tsp mustard seeds
  • 1 tsp oil
  • ¼ tsp urad dal
  • A small sprig of curry leaves
  • A pinch of asafetida

Method:

In a pressure cooker, cook the moong dal and 2 tbsps of the chana dal with ¼ tsp of turmeric powder. While the dals are cooking, peel the chow chow, remove the seeds and chop into small, bite-sized cubes. Cook the chow chow in a pan with very little water, ¼ tsp of turmeric powder and some salt.

In a mixer, add the coconut, cumin seeds and chillies and grind it to a fine paste without adding too much water. Some people prefer to add yoghurt here, but I don’t, preferiing to add water to provide the moisture to grind it.

Once the Chayote is cooked but firm, add the dal to it along with the coconut mixture. Adjust the salt and let it boil for a while, around 5-7 minutes. Then turn off the gas and start the tempering to finish the dish.

In a smaller skillet, pour 1 tsp oil oil and wait for it to heat up. Once heated up, put the mustard seeds and wait for it to pop. Once it pops, add the urad dal, curry leaves and asafetida and lightly stir. When the urad dal starts to brown remove from flame and add it to the kootu. Mix well and serve with rice or rotis.