Sesame

Sesame is a small, oil-rich seed used whole, toasted, ground into paste and pressed for oil. A sesame allergy is a reaction of the immune system to proteins in the seed, and it can be severe. Toasting and cooking do not make sesame safe for someone who is allergic to it. A doctor should diagnose the allergy and give you a plan.

Substitutes

• Tahini: sunflower seed butter, if seeds are safe for you. It works in dressings and hummus, though the flavor is different.
• Seeds on bread and buns: poppy seeds, rolled oats or pumpkin seeds.
• Toasted sesame oil: a neutral oil with a little toasted garlic or chili, for flavor rather than an exact match.

Check every substitute against the other allergies of the person you cook for.

Common mistakes

• Missing tahini in hummus, baba ghanoush, halva and many dressings and sauces.
• Missing sesame in spice blends such as za'atar, dukkah and furikake.
• Assuming sesame oil is safe. Most sesame oil used in cooking still contains sesame protein.
• Trusting old habits in the US. When sesame became a major allergen, some makers added a small amount of sesame to products and labeled it, rather than keep sesame out. Check labels on foods you used to buy.
• Forgetting burger buns, bagels, breadsticks, crackers and sushi rolls, which are often coated in seeds.

In recipes

Sesame is labeled in both the EU and the US:

• In the EU and the UK, sesame seeds are one of the 14 allergens and must be emphasized in the ingredients list.
• In the US, sesame became the ninth of the major food allergens on January 1, 2023. Since then it must be named in the ingredients or a "Contains" statement. Older labeling could cover it with words such as "spices" or "flavorings".

Sesame is common in Middle Eastern, East Asian, Indian and Mexican cooking, both as seeds and as paste or oil. If you have a sesame allergy, read labels every time you buy, ask in restaurants how dishes are made, and talk to your doctor about what to do if you eat sesame by accident.