DessertsEasyGluten-FreeDairy-Free

Black Sesame Pudding

Silky pudding with deep nutty flavor from black sesame paste. At 2g fiber per serving, this dessert suits remission but requires caution with strictures. Provides calcium many of us miss when avoiding dairy.

Black Sesame Pudding
Total Time
180m
Servings
4
Calories
245
Fiber
2g
Protein
4g
Carbs
32g
Fat
12g
Best ForSafe for Crohn's & UC
RemissionPost-Op (Late)

Watch Out For

black sesame pastemoderate

Contains fine seed particles that may cause mechanical issues. Case reports document sesame seed bezoars in patients with strictures.

Tip: Avoid entirely if you have strictures. Even ground paste carries risk—discuss with your gastroenterologist before trying.

coconut milkmild

High fat content (about 12g per serving) may affect gut motility and worsen loose stools during flares

Tip: Try a half portion first or substitute half the coconut milk with lactose-free milk for lower fat content.

white sesame seedsmild

Whole seeds can be difficult to digest and may irritate damaged intestinal tissue

Tip: Omit garnish entirely. The pudding is complete without it.

Ingredients

  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Moderate FODMAP
  • Low FODMAP
  • Low FODMAP
  • Low FODMAP

Instructions

  1. Whisk cornstarch with 2 tablespoons of the water in a small bowl until completely smooth with no lumps. Set this slurry aside.

    Equipment: small bowl, whisk
  2. Combine coconut milk, remaining water, sugar, and salt in a medium saucepan. Whisk to combine.

    Equipment: medium saucepan, whisk
  3. Add black sesame paste and whisk vigorously until fully incorporated and no streaks remain. The mixture should be uniformly gray.

    Tip: Black sesame paste tends to clump—vigorous whisking is essential for smooth results
  4. Heat over medium, stirring constantly with a wooden spoon or whisk, until small bubbles form around the edges and the mixture begins to simmer.

    medium heat
  5. Reduce heat to low.

  6. Give the cornstarch slurry a quick stir, then pour it into the saucepan while whisking constantly to prevent lumps.

    Tip: The slurry may have settled—give it a quick stir before adding
  7. Cook, stirring constantly in a figure-8 motion, for 3-4 minutes until the mixture thickens enough to coat the back of a spoon. When you run your finger through the coating, it should leave a clear trail.

  8. Remove from heat and let cool for 2 minutes, stirring occasionally to release steam and prevent a skin from forming.

  9. Pour the pudding evenly into 4 small serving cups or ramekins, dividing equally.

    Equipment: 4 serving cups or ramekins
  10. Press plastic wrap directly onto the surface of each pudding to prevent a skin from forming.

    Equipment: plastic wrap
    Tip: Direct contact prevents the dreaded pudding skin
  11. Refrigerate for at least 3 hours until fully set and chilled. The pudding will firm up considerably as it cools.

  12. Before serving, remove plastic wrap and garnish with a light sprinkle of white sesame seeds if desired. Omit the garnish if you're avoiding whole seeds.

Notes

Storage

Refrigerate covered for up to 4 days. The pudding will firm up more over time—this is normal. If it becomes too thick, let it sit at room temperature for 10-15 minutes before serving.

Sesame paste sourcing

Look for jars labeled "black sesame paste" or "black tahini" in Asian grocery stores or online. Pre-made paste ensures smooth texture. Brands like Yuki or Kadoya work well. Avoid products with added sugar if you want to control sweetness.

Grind your own

To make paste from scratch: Toast 1/2 cup black sesame seeds in a dry skillet over medium-low heat for 3-4 minutes until fragrant (you'll smell a nutty aroma), then grind in a high-powered blender or food processor with 1-2 teaspoons neutral oil until smooth.

Coconut milk type

Use full-fat canned coconut milk, not the carton beverage kind. Light coconut milk will result in a thinner, less creamy pudding. Shake the can well before opening.

Sweetness adjustment

This recipe is moderately sweet. Reduce sugar to 1/4 cup for less sweetness, or increase to 1/2 cup if you prefer sweeter desserts.

Make-ahead

This dessert needs time to set, making it ideal for advance preparation. Make it the morning of serving or even the day before for best results.

Serving suggestion

Top with a drizzle of coconut cream or a small dollop of lactose-free whipped cream for extra richness. A few fresh berries also complement the nutty flavor.

IBD Considerations

Diet Protocol Compliance

How this recipe fits common IBD dietary approaches