If you're new to a gluten free diet or contemplating starting one, then knowing which foods you can and cannot eat can be confusing. While many grain based ingredients, like whole wheat flour, contain gluten, most seed based products do not. Because sesame seeds are often combined with gluten-containing ingredients, many people wonder if these seeds contain gluten themselves. While sesame seeds do not contain gluten, you'll want to check the entire ingredients list when purchasing premade sesame seed based products. Read on to learn more about sesame seeds and how you can begin incorporating them into your gluten free diet.
What Are Sesame Seeds?
Sesame seeds are tiny seeds that grow on the pod of the Sesamum indicum plant. Typically sold in two forms, unhulled sesame seeds are those that have the outer, edible husk intact, whereas hulled seeds have the husk removed. Sesame seeds are rich in healthy fats, offer many health benefits, and are a good source of plant based protein.
What Is Gluten?
Gluten is a protein typically found in wheat, rye, barley and triticale. In recipes, gluten is a binding agent that holds the ingredients together. Though gluten is not harmful to those who can tolerate it, people with gluten intolerance, celiac disease and gluten sensitivity should avoid eating gluten and seek foods that are gluten free.
Do Sesame Seeds Have Gluten?
Because sesame seeds are a type of seed, they do not contain gluten, and can be enjoyed freely when following a gluten free diet. That said, when purchasing sesame seeds for a gluten free recipe, you'll want to stick with natural, unflavored ones. Many flavored nuts and seeds can contain seasonings that are not gluten free. If you have Celiac disease, it’s also important to confirm that the seeds you buy have been produced in a gluten free facility, to prevent cross contamination. You’ll also want to avoid buying them from bulk bins, where they may have been inadvertently mixed with gluten-containing ingredients.
How to Incorporate Sesame Seeds Into a Gluten Free Diet
Now that you know that sesame seeds can be enjoyed on a gluten free diet, it's time to start enjoying them! Read on to learn more about the many ways that you can create gluten free sesame based snacks.
Make a Protein Packed Treat
If you're following a busy schedule, ensuring that you get adequate amounts of protein daily can be tricky. One way to sneak more protein into your diet is by making bite sized protein packed treats like these Chocolate Sesame Oatmeal Bites. These no bake oatmeal bites are the perfect snack, post workout refuel, or after dinner dessert. And because they are naturally gluten free, they can be enjoyed by everyone. In these bites, the delicious nutty flavor of tahini pairs perfectly with the sweetness of dates and the crunchiness of sesame seeds.
Turn Sesame Seeds Into Crackers
Healthy homemade crackers are the perfect snack to have on hand to curb hunger cravings throughout the day and sesame seeds make an excellent cracker ingredient. To make homemade crackers that taste better than anything you find on shelves, make these Savory Gluten Free Crackers. Made without corn, wheat, yeast, milk, or egg, they are excellent for individuals with dietary restrictions and food allergies.
Make a Gluten Free Appetizer
One thing that appetizer tables often lack is a gluten free treat. If you're planning a get together and want to ensure that everyone invited can enjoy the great snacks you make, opt for an appetizer like these Gluten Free Pigs in a Blanket. This treat tastes just like traditional pigs in a blanket, except that it is gluten free and paleo friendly. To make these bite sized snacks, wrap cocktail sausages or hot dogs in a buttery, slightly sweet dough made with a combination of cassava flour and garnish with sesame seeds.
Create a Homemade Sesame Based Granola
One of the best ways to use nuts and seeds is by combining them to create delicious homemade granola. Though it may sound time consuming, making granola at home is simple. Granola can be used as a topping on salads, parfaits and oatmeal, or it can be enjoyed as a cereal. For a sweet and crunchy sesame based granola recipe that is also gluten free make this Buckwheat Granola. Found on the bags of Organic Buckwheat Groats, it's a recipe that everyone in the family can enjoy.
Sesame seeds are a fantastic gluten free ingredient that can be used to make all sorts of meals and baked goods. So start using sesame seeds in your kitchen and try out one of the recipes above. We're confident you won't be disappointed. From the Bob's Red Mill family to yours, have a healthy and happy day!
Do you cook with sesame seeds regularly? Share your favorite sesame seed creations with us in the comments below.
