The Power of Carob

I bet you’re all familiar with cacao as a superfood, but have you heard of Carob? In regards to microbiome health and microbial diversity, carob can actually be an even better option than cacao to fulfil your chocolate cravings. And just like cacao, it is incredibly versatile. Try using it in smoothies, brownies, energy balls, iced lattes and “hot chocolate.”

Lets do a comparison shall we?

Benefits of Cacao:

• Polyphenols feed our gut microbiota

• Contains micronutrients such as magnesium, iron, sulfur 

• Can stimulate mood enhancing neurotransmitters due to phenylethylamine

• Reduce risk of heart disease due to antioxidants

• Contains healthy monounsaturated and saturated fats

• Works with SIBO diet, low FODMAP, SCD diet, Ketogenic and Paleodiets 

Downsides of Cacao:

• The caffeine content can be overly stimulating for someone with hormone imbalance or chronic illness

• Unless the whole nibs are eaten does not contain fibre

• Can effect those with oxalate sensitivity

• Contains lectins, which limit absorption of the above mentioned minerals/micronutrients and can be a trigger for those with Leaky Gut

• Tyramine content can stimulate migraines in those predisposed to them 

Carob Benefits:

• Does not contain lectins or oxalates

• Good source of calcium

• Contains a type of tannins, which make it an effective remedy for diarrhea

• Caffeine free

• Contains antioxidants

• And most importantly, Carob is a great source of fibre (5g per 2 tsp!) for the microbiota

• Works with AIP Diet, but not suitable for Low Fodmap or SIBO diet restricted phases unless in small amounts

No-Bake Carob Brownies  Recipe

Ingredients

1/4 cup pureed pumpkin

• 1/4 cup blueberries

• 3 Tbsp coconut oil (melted)

• 4 Tbsp toasted carob powder

• 3 Tbsp coconut flour (for thickening // or sub almond flour)

• 1 healthy pinch sea salt

• 1/2 tsp vanilla powder

• Garnish with coconut flakes, chopped pecans, dried cranberries or topping of choice

Optional Medicinal Add-ins

• 1 1/2 Tbsp maca powder

• 1 tsp ground flax

• 1/2 tsp marshmallow root 

• 1/2 tsp red ginseng

*I’m all about levelling up recipes, the more diverse your ingredients the more diverse microbiota you will have!

Instructions

1. Add all ingredients to a food processor and blend to combine until completely smooth, scraping down sides as needed.

2. Taste and adjust flavor as needed, adding more carob powder for “chocolate” flavor or sweetness, maca for caramel flavor, salt for saltiness, vanilla for vanilla flavor, or coconut manna for creamy sweetness. If it appears too liquidy, add an additional 1 Tbsp coconut flour. You’re looking for a pourable liquid, but not too watery.

3. Pour into cupcake liner molds, a lined loaf pan, or silicone chocolate molds and let cool in refrigerator until firm. Then remove from molds and enjoy. 

4. Store in a sealed container in the refrigerator up to 2 weeks or in the freezer for 1 month or longer. Let thaw slightly before enjoying for best texture.