Sesame & jaggery ladoo — the traditional calcium treat for strong bones (2–5 years)
The winter til ladoo grandmothers swore by — one of the richest calcium treats there is, and kids love it.
Why am I making this?
Generations of Indian grandmothers gave til ladoo through winter for a reason — sesame is one of the richest plant sources of calcium there is, and jaggery adds iron. It tastes like a festival treat, so children happily eat what is quietly one of the best bone foods in the kitchen. Tradition and nutrition in one small, sweet ladoo.
Ancient text
Sesame (til) is honoured among seeds as strengthening; paired with jaggery, a classic winter strength-food.
Sesame (tila) holds a long and prominent place in the classical scriptures as a strengthening, nourishing food — one of the most discussed of all seeds in the ancient texts.
Charaka Samhita, Sutrasthana — the sections on sesame (tila) and sugarcane products (Ikshu varga). Reviewed by the Aayu Ahaar editorial team.
Modern research
White sesame is among the richest plant sources of calcium (roughly 900–1,400 mg per 100 g), the mineral bones are built from; roasting and grinding improve how much a body absorbs, and jaggery contributes iron — making this traditional treat genuinely nutrient-dense.
Indian Food Composition Tables, National Institute of Nutrition (ICMR), 2017 — sesame calcium and jaggery iron content. World Health Organization — calcium needs for bone health in children.
How to make it
What you'll need
- 1/2 cup white sesame seeds (til)
- 1/4 cup grated jaggery (gur)
- 1 tsp ghee
- A pinch of cardamom
- Dry-roast the sesame seeds on low until fragrant and pale gold. Cool slightly, then coarsely grind (fine for younger children).
- Melt the jaggery with the ghee on low heat until just syrupy — do not harden.
- Mix in the ground sesame and cardamom quickly.
- While warm, shape into small ladoos. Keep them soft for young children so they're easy to bite; serve seated and supervised.
How to feed it
| Texture | Soft ladoo for young children; sesame ground finer for 2–3 year olds |
| Quantity | One small ladoo a day |
| Frequency | A daily treat, especially in cooler months |
| Serve | Seated and supervised |
What's inside
Grow this recipe with your child
| 2–3 years | Sesame ground fine, ladoo kept soft and small |
| 3–5 years | Slightly coarser; add a few ground peanuts or coconut |
| 5–8 years | Firmer ladoo; a perfect lunchbox treat |
| 8 years+ | The classic firm til ladoo — a recipe they can roll themselves |
What every mother asks
Are sesame seeds a choking risk?
Isn't sesame an allergen?
Isn't jaggery just sugar?
Why is this better than a biscuit?
A few honest notes
- Grind the sesame and keep ladoos soft for young children; serve seated and supervised.
- Sesame is a recognised allergen — introduce a small amount first; with a family history of allergy, check with your paediatrician.
- Jaggery is a sweetener — one small ladoo a day, and not before age one.
- Peanut/coconut additions are also allergens — introduce carefully.
Storage & make-ahead
Store in an airtight container at room temperature for up to two weeks. For young children, keep a softer batch and remake every few days so they stay easy to bite.
A gentle, honest note — this is one nourishing food among many, not a complete meal on its own. Aayu Ahaar walks beside the doctor's care, never in its place.