College of Ayurvedic Diet & Digestion

College of Ayurvedic Diet & Digestion

 

AYURVEDIC RECIPES

Sesame Bread


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How to Make Sesame Bread

PREPARATION OF THIS HEALTHY RECIPE

1. Make the Sponge First Rising (one hour)

1T Yeast
2T Honey
1c Absolutely lukewarm water
2c Spelt Flour

Mix the honey with the absolutely lukewarm water. Dissolve the yeast in the honey water to activate it. Wait until the yeast is bubbling and frothing up (about 20 minutes). Add the flour and whip the sponge with an egg beater, about 100 strokes. Cover and let the dough rise for 40 minutes, or until double in size. Covering is important because it helps the yeast hold its heat and quickens rising time.

Hint: Bread making is yoga: Right-handed folks should use their left hand and left-handed folks their right. The opposite hand balances the left and right hemispheres of the brain.

Caution: Cooked honey is considered sticky and toxic in Ayurveda, clogging the channels. We used honey here assuming it gets digested by the yeast. The safer option is agave syrup.

2. Complete the batter Second Rising (one hour)

1c Ground sesame seed (use a coffee grinder)
2c Spelt flour
2t Salt
2c Additional flour for kneading

Mix in the ground sesame, salt, and flour into the batter. Continue adding flour until the dough begins to pull away from the sides of the bowl. Strengthen the dough by following these important rules: 1) Knead the dough at least 10 minutes or until it is very springy; 2) Never cut or break the dough after step one above; 3) Always fold, knead, or stir in the same direction to lengthen the strands of protein.

To knead the dough: 1) If the dough is sticky, sprinkle the counter surface and dough completely with some additional flour. 2) Then, pull the far side of the dough over the near side, completely covering it plus some. 3) Push both wrists into the dough away from you. 4) Turn the dough by one quarter. Repeat these steps for at least 10 minutes or until very springy.

Clean the bread bowl and oil the surface. Place the dough in the bowl and cover. Let it rise for 40 minutes or until doubled in size.

3) Third Rising (one hour)
Punch the dough down. Cover and let rise another 40 minutes or until doubled in size.

4) Fourth Rising (one and a half hours)
Punch the dough down. Oil the muffin pan. I use muffin pans because the serving size is perfect and there are plenty of crispy edges. Fill the muffin holes half way. Preheat the oven to 350 F. Let rise for 20 minutes or until doubled in size. Bake in the oven for 20 minutes or until golden brown.

How Does This Ayurvedic Recipe Improve Wellness?

CLINICAL AYURVEDIC REVIEW

Bread is about sharing life. Autumn is a time of sharing, as people gather together to warm each other as the days get shorter and cooler. This nuturing bread recipe reminds us to revel in the togetherness of colder weather. Thanksgiving is on its way, and the joy and celebration of the winter holidays are right around the corner. Baking breads grounds us, easing the transition from the burn-out of late summer to the restful nature of the chilly months. If you can accept and embrace the flow of the seasons, there is no reason to fear the illnesses that come from rejecting the needs of our bodies during seasonal change. If you are able to digest grains, grains build ojas, which is the essence of all bodily tissues. Ojas is Ayurveda's word for nourishing. Ojas builds heartiness, which strengthens your resiliency to disease. Ojas gets depleted by the hot rays of the sun, which dry bodily tissues. Rebuilding ojas in the fall is a great way to prepare for winter.

Spelt flour is a special kind of wheat flour with less gluten, so it can be easier to digest than regular wheat. Sesame provides rich ojas-building oils and is warming for colder temperatures of the fall.

All breads are drying and soak up precious digestive juices in the stomach. We recommend hydrating this bread first by dipping it in a sambar soup, or a delicious seasonal soup of your choice. Or, generously slather the bread with ghee.

WHAT IS SESAME BREAD?

I've had a vision of light, fluffy-fresh baked bread for several years, of wholesome goodness without the stickiness of high-gluten wheat flours. After many experiments, I finally spent a morning sunrise re-reading the famous Tassajara Bread Book looking for hidden hints I might have missed. It had been several years since the first time I thumbed through its contemplative reflections on folding hands & kneading dough. This recipe is modeled after Tassajara Bread Recipe #1.

September sesame bread recipe was also built with hints from many cooks from Virginia to New Mexico. For example, Frank Cook taught me to activate the yeast in honey. Two hidden hints from Tassajara were notablewhipping the sponge and strengthening the dough, explained below. Golden brown, breath, bread of lifebaking bread is a quiet act in embodying a spiritual life. Welcome.

Makes 6+ muffins. Takes one hour of work and six hours of waiting, meditating, or sitting on the porch.

AYURVEDA'S GUIDE TO VITALITY & WHOLESOME NOURISHMENT

Your Ayurvedic diet is tailored to your individual body and your specific imbalances. With an Ayurvedic diet you feel joy and satisfaction because what you are eating truly nourishes and balances you. Disease results from diets and lifestyles that are incompatible with your nature. By eating a personalized diet matched to your body, you experience optimal health. See How it Works.

Is Sesame Bread Good for My Ayurvedic Diet?

Find out by taking this free, easy quiz. You'll learn your body type, and whether 'Sesame Bread' is a good fit. Complete the basic quiz in 1 minute, or go deeper with additional quizzes at your own leisure to learn more about your body.

Metabolic Nature of Sesame Bread

See a complete list of all biocharacteristics.

METABOLIC NATURE

Metabolic Nature

Ayurveda assesses metabolic imbalances through 20 main biocharacteristics (gunas). Aggravating them weakens your body and causes imbalance. By knowing which biocharacteristics are habitually imbalanced in your body, you will be able to identify and correct metabolic imbalances before you get sick. Every biocharacteristic has an opposite which balances it (i.e. hot balances cold). You restore balance by favoring diet and lifestyle choices that increase the opposite biocharacteristic.

Find Out More

HEAVY

ABOUT HEAVY BIOCHARACTERISTIC

Heavy is identified by sedation, sluggishness, or increased weight.

LEARN MORE ABOUT HEAVY

HOT

ABOUT HOT BIOCHARACTERISTIC

Hot is identified by increased body temperature, metabolism, or inflammation.

LEARN MORE ABOUT HOT

EASY

ABOUT EASY BIOCHARACTERISTIC

Easy refers to anything easy to digest, or digests quickly.

LEARN MORE ABOUT EASY

OILY

ABOUT OILY BIOCHARACTERISTIC

In Ayurveda, oily refers to anything moistening. More specifically, oily refers to building substances that increases fat, or are themselves fatty. For example, sugar is Oily.

LEARN MORE ABOUT OILY

TASTES

The 6 Tastes

Taste is used to sense the most basic properties and effects of food. Each taste has a specific medicinal effect on your body. Cravings for food with certain tastes indicate your body is craving specific medicinal results from food. Taste is experienced on the tongue and represents your body's reaction to foods. Sweet taste causes physical satisfaction and attraction whereas bitter taste causes discomfort and aversion. Kapha should use less sweet taste while Vata and Pitta would benefit from using more sweet taste. One of the first signs of illness is that your taste and appetite for food changes. The six tastes are sweet, sour, salty, pungent, bitter, and astringent. Do you crave foods with any of the tastes below?

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SWEET

ABOUT SWEET BIOCHARACTERISTIC

Sweet refers to anything builds tissue, including macronutrients such as carbohydrates, proteins and fats.

LEARN MORE ABOUT SWEET

SALTY

ABOUT SALTY BIOCHARACTERISTIC

Salty refers to anything with salt, or high mineral content.

LEARN MORE ABOUT SALTY

DOSHAS

The Three Doshas / Body Types

Ayurveda is a metabolic theory of medicine that explains individual health, tendencies, and disease patterns through the concept of doshas, which can be understood as your metabolic patterns and tendencies.

Each dosha reflects a distinct metabolic nature and describes strengths & weaknesses in bodily function, and how these affect energy levels, digestion, susceptibility to disease, and many other tendencies.

Your metabolic nature not only affects your physical characteristics, but also influences your mental thought patterns, confidence, and enthusiasm.

Ayurveda balances these metabolic strengths & weaknesses to support your body's vitality and prevent recurrent disease cycles. This support is a critical aid, especially in chronic or incurable disease conditions.

The 3 metabolic body types (doshas), are Catabolic (Vata), Metabolic (Pitta), and Anabolic (Kapha).

Through dosha, Ayurveda empowers people to identify metabolic imbalances early, break repetitive patterns of disease, and cultivate habits that support long-term vitality and well-being.

Ultimately, these metabolic patterns also provide a framework for understanding yourself, including body, mind, and spiritual tendencies.

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PACIFIES
Vata pacifying
AGGRAVATES
Kapha aggravating Pitta aggravating

GREEK MEDICINE / TEMPERAMENTS

The Four Temperaments / Humors

Ayurveda & Greek Medicine were the dominant form of medicine along the Silk Road from England to China and South Asia. They work by assessing your metabolic type, patterns, and nature. Greek medicine recognizes 4 metabolic temperaments, Melancholic, Choleric, Sanguine, and Phlegmatic.

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PACIFIES
MELANCHOLIC

ABOUT MELANCHOLIC BIOCHARACTERISTIC

Cold and dry with a slow, variable or erratic metabolism. Colicky, tense. Withdrawn, pensive, anxious, and hesitant. Analytical, intelligent, detail oriented and creative. Prone to ojas depletion, dehydration, an overactive nervous system, and depression.

LEARN MORE ABOUT MELANCHOLIC

AGGRAVATES
CHOLERIC

ABOUT CHOLERIC BIOCHARACTERISTIC

Has a hot and dry metabolic nature. Enthusiastic, vibrant and bright. In excess burns up fluids and ojas, irritable. Corresponds to high bilirubin in the blood that irritates and heats up the body and liver.

LEARN MORE ABOUT CHOLERIC

PHLEGMATIC

ABOUT PHLEGMATIC BIOCHARACTERISTIC

Wet & cold. When out of balance becomes congested, stagnant, and overweight. Loving, trusting, and patient.

LEARN MORE ABOUT PHLEGMATIC

SANGUINE

ABOUT SANGUINE BIOCHARACTERISTIC

Hot and oily with a moderate metabolism and a well nourished body. Vigorous, vivacious, outgoing and generous, and prone to impulsivity and self indulgence. Bullish and intense when out of balance.

LEARN MORE ABOUT SANGUINE

Other

Crunchy

CRUNCHY

Makes an audible noise when you eat them. Can provide fun texture variation.

SEE ALL 'CRUNCHY' FOODS / HERBS

Medicinal Benefits, Uses & Herbal Actions of Sesame Bread
Experiences are Personal
Experiences vary according to the person and constitution. Individual results may vary. The list of herbal-actions below has not be approved by the FDA and should not be used to treat a medical condition.

(see all)
Nerve Relaxant Grounding

NERVE-RELAXANT-GROUNDING

Encourages feelings of stability and heaviness. Makes you feel settled, mentally relaxed. Mildly sedates the nervous system to ease stress. Can bring a spacey or anxious person back to earth. Reduces agitation, irritation, stress and racing thoughts.

SEE ALL 'NERVE-RELAXANT-GROUNDING' FOODS / HERBS

,
Makes You Tired

MAKES-YOU-TIRED

Induces drowsiness and promotes sound sleep.

SEE ALL 'MAKES-YOU-TIRED' FOODS / HERBS

,
Strengthens Resolve

STRENGTHENS-RESOLVE

Increases determination and courage by reducing stress and building strength.

SEE ALL 'STRENGTHENS-RESOLVE' FOODS / HERBS

Satisfies Stomach

SATISFIES-STOMACH

Provides a sense of gratification and fullness in the stomach.

SEE ALL 'SATISFIES-STOMACH' FOODS / HERBS

,
Stimulates Energy

STIMULATES-ENERGY

This category groups thyroid and adrenal stimulating herbs.

SEE ALL 'STIMULATES-ENERGY' FOODS / HERBS

,
Builds Stamina

BUILDS-STAMINA

Promotes strength, endurance and resistance in the body. Rebuilds weak tissues after a time of depletion.

SEE ALL 'BUILDS-STAMINA' FOODS / HERBS

,
Nutritive

NUTRITIVE

An herb that is strengthening and nourishing.

SEE ALL 'NUTRITIVE' FOODS / HERBS

Demulcent

DEMULCENT

Herbs that coat or form a soothing film over a mucous membrane, relieving minor pain and inflammation of the membrane.

SEE ALL 'DEMULCENT' FOODS / HERBS

Soothes Throat

SOOTHES-THROAT

Soothes throat discomfort, including from a sore or ticklish throat.

SEE ALL 'SOOTHES-THROAT' FOODS / HERBS

,
Flushes Sinuses

FLUSHES-SINUSES

An herb that relieves sinus congestion by flushing out mucus.

SEE ALL 'FLUSHES-SINUSES' FOODS / HERBS

Calms Heart

CALMS-HEART

An herb that literally calms the heart. These herbs are helpful in the treatment of anxiety, sadness, depression, or other emotional imbalances in the heart. Related to the Chinese Herbal Category 'calms spirit.'

SEE ALL 'CALMS-HEART' FOODS / HERBS

,
Blood Tonic

BLOOD-TONIC

An herb that produces more blood cells in the body, or otherwise improves blood cell quality or hemoglobin content. Helpful for anemia and other types of deficiency.

SEE ALL 'BLOOD-TONIC' FOODS / HERBS

Promotes Virility

PROMOTES-VIRILITY

Encourages virility and potency.

SEE ALL 'PROMOTES-VIRILITY' FOODS / HERBS

,
Builds Semen

BUILDS-SEMEN

Herbs that increase the production of semen, often by rebuilding fluids in general.

SEE ALL 'BUILDS-SEMEN' FOODS / HERBS

,
Promotes Fertility

PROMOTES-FERTILITY

An herb that promotes fertility. Generally used by women who wish to become pregnant. These herbs may also help with menstrual problems of deficiency, such as amenorrhea (lack of a period).

SEE ALL 'PROMOTES-FERTILITY' FOODS / HERBS

Muscle Tonic

MUSCLE-TONIC

Herbs that strengthen and tone muscle tissue. Helpful for people recovering from long term illness and debility, or after a sprain.

SEE ALL 'MUSCLE-TONIC' FOODS / HERBS

Constituents:
Medium Chain Triglycerrid,
Magnesium

MAGNESIUM

Helps muscles relax. Laxative.

SEE ALL 'MAGNESIUM' FOODS / HERBS

, Protein,
Iron

IRON

Iron is necessary for the transport of oxygen in red blood cells.

SEE ALL 'IRON' FOODS / HERBS

,
Phytates

PHYTATES

Phytates prevent absorption of nutrients. They are commonly found in all seeds, including nuts, grains, and beans. Sprouting greatly reduces phytate content, as well as long, slow cooking with vinegar.

SEE ALL 'PHYTATES' FOODS / HERBS

, Zinc,
Calcium

CALCIUM

Calcium nourishes bones and muscles. A muscle cell is activated when calcium enters the cell. It relaxes when the calcium is secreted.

SEE ALL 'CALCIUM' FOODS / HERBS

, Carbohydrate,
Inositol

INOSITOL

Inositol is an alcohol sugar made naturally in the human body from glucose. It is lipotropic (aiding fat metabilism in the liver). It affects a variety of hormones, neurotransmitters, steroid, growth factors and water.

SEE ALL 'INOSITOL' FOODS / HERBS

, Fats, Sodium,
Coumarin

COUMARIN

Moderately toxic, vascular tonic, hypotensive, and anti-inflammatory.

SEE ALL 'COUMARIN' FOODS / HERBS

,
Aromatase Inhibitor

AROMATASE-INHIBITOR

Blocks estrogen synthesis by inhibiting conversion of progesterone and testosterone into estrogen.

SEE ALL 'AROMATASE-INHIBITOR' FOODS / HERBS

Foods with a Similar Nature to Sesame Bread

  • Sesame Seeds

    Sesame Seeds has these Actions in Common

    Blood-tonic, Muscle-tonic, Promotes-fertility, Stimulates-energy, Builds-semen, Nerve-relaxant-grounding, Promotes-virility, Builds-stamina, Nutritive, Satisfies-stomach

    LEARN MORE

  • Tahini

    Tahini has these Actions in Common

    Builds-semen, Nerve-relaxant-grounding, Promotes-virility, Builds-stamina, Nutritive, Satisfies-stomach, Blood-tonic, Muscle-tonic, Promotes-fertility, Stimulates-energy

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  • Buffalo Milk

    Buffalo Milk has these Actions in Common

    Makes-you-tired, Promotes-fertility, Soothes-throat, Builds-stamina, Nerve-relaxant-grounding, Promotes-virility, Demulcent, Nutritive, Satisfies-stomach

    LEARN MORE

  • Almonds

    Almonds has these Actions in Common

    Builds-stamina, Nutritive, Stimulates-energy, Blood-tonic, Muscle-tonic, Promotes-virility, Builds-semen, Nerve-relaxant-grounding, Satisfies-stomach

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  • Lamb

    Lamb has these Actions in Common

    Makes-you-tired, Nutritive, Blood-tonic, Muscle-tonic, Satisfies-stomach, Builds-stamina, Nerve-relaxant-grounding, Strengthens-resolve

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  • Pork

    Pork has these Actions in Common

    Blood-tonic, Muscle-tonic, Satisfies-stomach, Builds-stamina, Nutritive, Strengthens-resolve, Makes-you-tired, Promotes-virility

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  • Sesame Oil

    Sesame Oil has these Actions in Common

    Promotes-virility, Builds-semen, Nutritive, Stimulates-energy, Builds-stamina, Promotes-fertility, Blood-tonic, Muscle-tonic

    LEARN MORE

  • Whole Wheat Flour

    Whole Wheat Flour has these Actions in Common

    Calms-heart, Nutritive, Demulcent, Promotes-virility, Builds-stamina, Makes-you-tired, Satisfies-stomach

    LEARN MORE

  • Cream of Wheat

    Cream of Wheat has these Actions in Common

    Demulcent, Promotes-virility, Builds-stamina, Makes-you-tired, Satisfies-stomach, Calms-heart, Nutritive

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  • White Flour (wheat)

    White Flour (wheat) has these Actions in Common

    Demulcent, Promotes-virility, Makes-you-tired, Satisfies-stomach, Calms-heart, Nutritive

    LEARN MORE

  • Eggs

    Eggs has these Actions in Common

    Builds-stamina, Promotes-virility, Muscle-tonic, Satisfies-stomach, Builds-semen, Nutritive

    LEARN MORE

Herbs & Supplements with a Similar Nature to Sesame Bread

  • Bala

    Bala has these Actions in Common

    Muscle-tonic, Nutritive, Promotes-fertility, Promotes-virility, Stimulates-energy, Builds-semen, Builds-stamina, Demulcent

    LEARN MORE

  • Shatavari

    Shatavari has these Actions in Common

    Demulcent, Muscle-tonic, Nerve-relaxant-grounding, Nutritive, Promotes-fertility, Soothes-throat, Builds-semen, Calms-heart

    LEARN MORE

  • Vidari

    Vidari has these Actions in Common

    Soothes-throat, Builds-semen, Calms-heart, Demulcent, Muscle-tonic, Nerve-relaxant-grounding, Nutritive, Promotes-fertility

    LEARN MORE

  • Ashwagandha

    Ashwagandha has these Actions in Common

    Builds-stamina, Muscle-tonic, Nerve-relaxant-grounding, Nutritive, Promotes-virility, Strengthens-resolve, Blood-tonic, Builds-semen

    LEARN MORE

  • Damiana

    Damiana has these Actions in Common

    Nerve-relaxant-grounding, Promotes-fertility, Promotes-virility, Stimulates-energy, Strengthens-resolve, Builds-stamina

    LEARN MORE

  • Oats, Fresh Milky Seed

    Oats, Fresh Milky Seed has these Actions in Common

    Promotes-virility, Blood-tonic, Muscle-tonic, Nerve-relaxant-grounding, Nutritive, Promotes-fertility

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  • Punarnava

    Punarnava has these Actions in Common

    Builds-stamina, Nerve-relaxant-grounding, Promotes-virility, Stimulates-energy, Blood-tonic, Builds-semen

    LEARN MORE

  • Balarishta- Vitality Tonic

    Balarishta- Vitality Tonic has these Actions in Common

    Builds-stamina, Muscle-tonic, Nerve-relaxant-grounding, Stimulates-energy, Strengthens-resolve

    LEARN MORE

  • Ashwagandha Arishta

    Ashwagandha Arishta has these Actions in Common

    Promotes-virility, Blood-tonic, Builds-semen, Builds-stamina, Muscle-tonic

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  • Vata Shirodhara Oil

    Vata Shirodhara Oil has these Actions in Common

    Nerve-relaxant-grounding, Nutritive, Strengthens-resolve, Calms-heart, Demulcent

    LEARN MORE

  • Chyavanprash Nutritive Jam

    Chyavanprash Nutritive Jam has these Actions in Common

    Promotes-virility, Stimulates-energy, Blood-tonic, Muscle-tonic, Nutritive

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Joyful Belly is a recognized college of biocharacteristics medicine.

View Other Healthy Recipes for Autumn-Winter

This recipe is recommended for Autumn-Winter. Check out these other Autumn-Winter recipes here.
VIEW ALL AUTUMN-WINTER RECIPES MORE VATA RECIPES
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About the Author

John Immel, the founder of Joyful Belly, teaches people how to have a healthy diet and lifestyle with Ayurveda. His approach to Ayurveda is clinical, yet exudes an ease which many find enjoyable and insightful. John also directs the Joyful Belly College of Ayurveda, offering professional clinical training in Ayurveda for over 15 years.

John's hobbies & specialties include advanced digestive disorders, medieval Catholic philosophy, & botany. He holds a bachelor's degree in mathematics from Harvard University. His wife and family of 7 kids live in Asheville, NC.

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Comments & Impressions of 'Sesame Bread'

Do you like 'sesame bread'? Why or why not? What makes it unique? Is there something else you'd like to know about 'sesame bread'?

(4.50 out of 5 stars) 4 ratings, 190 likes
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“You may leaven bread with baking powder, soda, etc - however bread in general aggravates candida, including gluten free options..."
Patti Cochran Walnut creek, CA
2013-09-24
“I want to be gluten free so I will be trying this with a gluten free flour combo made from several different flours: rice, tapioca, quinoa, amaranth. I like the idea of the sesame seeds in the recipe so I will try it."
Kimberly Kubicke Asbury park, NJ
2019-08-05
“Yeast is ok in Ayurveda. In general, everything has the potential to be medicine in Ayurveda, just as everything has the potential to be poison. We always ask - for whom, when and how much to determine when something is medicine vs poison."
Katie Clinton Ferndale, sligo, AL
2022-05-05
“Hi Erin, great question! This list might be helpful: https://bit.ly/3seU4Hf :)"
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