Sesame & date porridge — a calcium-rich first food for strong bones (6–12 months)
Sesame quietly holds more calcium than almost any seed — ground into a soft, naturally sweet porridge for growing bones.
Why am I making this?
Bones lay down their strength in the early years, and they need calcium to do it. White sesame is one of the richest natural sources of calcium in the Indian kitchen — far more than most realise — and ground fine into a soft porridge with a sweet date, it becomes a gentle first food that quietly builds strong bones and teeth.
Ancient text
Sesame (til) is honoured among seeds as strengthening and nourishing to the body.
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 nourishing seeds. Reviewed by the Aayu Ahaar editorial team.
Modern research
White sesame seeds are among the richest plant sources of calcium (roughly 900–1,400 mg per 100 g), the mineral bones are built from; roasting and grinding them fine improves both digestibility and how much calcium a small body can absorb, and ragi adds still more calcium.
Indian Food Composition Tables, National Institute of Nutrition (ICMR), 2017 — sesame and finger millet calcium content. World Health Organization — complementary feeding and calcium needs in infancy.
How to make it
What you'll need
- 1 tbsp white sesame seeds (til)
- 1 tbsp rice, or ragi flour
- 1 soft date, deseeded and mashed
- ½ tsp ghee
- ¾ cup milk or water
- Dry-roast the sesame seeds on low heat until they just turn fragrant and pale gold, then grind to a completely fine powder — no whole seeds.
- Grind the rice to a coarse flour (or use ragi flour).
- Whisk both into the milk or water with no lumps. Cook on low, stirring, for 5–7 minutes until thick.
- Add the mashed date and ghee, cook 1 more minute, then cool to lukewarm. Check the temperature before feeding.
How to feed it
| Texture | Smooth, lump-free; loosen with milk or water |
| Quantity | 3–5 tablespoons as a meal |
| Frequency | A few mornings a week within a varied diet |
| First time | Offer a small amount and watch for any reaction |
What's inside
Grow this recipe with your child
| 6–8 months | Sesame ground completely fine, porridge thin and smooth |
| 8–12 months | A little thicker; stir in mashed banana for variety |
| 1 year+ | Use roasted sesame powder in ladoos, rotis and porridges |
What every mother asks
Are sesame seeds safe for a baby?
Isn't sesame an allergen?
Why roast the sesame?
Can I make it ahead?
A few honest notes
- Always roast and grind sesame completely fine — never whole seeds for a baby (choking and digestion).
- Sesame is a recognised allergen — introduce a tiny amount first; with a family history of allergy, check with your paediatrician.
- No honey under 12 months — the date sweetens it naturally.
- Serve lukewarm; check the temperature before feeding.
Storage & make-ahead
Keep roasted sesame powder in an airtight jar for a few weeks, so the porridge takes only minutes. Cook the porridge fresh and serve lukewarm; don't store cooked porridge overnight to reheat.
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.