The Carob Alternative
By Leisal Shepherd
Carob has long been regarded as a healthy substitute for chocolate. It has a unique
natural sweetness and nutritional value, and has been around for as long as
chocolate. In fact, it was used as a sweetener and digestive aid in Ancient Egypt,
around the same time the Aztecs were eating cocoa.
Low-fat, low-sodium, high-fibre, and calcium-rich, carob is made from the seeds or
beans of the carob tree (Ceratonia siliqua), which is actually a member of the legume
family. There are hundreds of varieties of these trees growing all over the world, but
the evergreen type found on the shores of the Mediterranean Sea produces the
most flavourful product. The pods of these carob trees are harvested and the
harvested and the pulp of the seedcases are broken into pieces called kibbles. The
kibbles are cooked for a short time, or roasted and then ground into ahigh protein
By Leisal Shepherd
Carob has long been regarded as a healthy substitute for chocolate. It has a unique
natural sweetness and nutritional value, and has been around for as long as
chocolate. In fact, it was used as a sweetener and digestive aid in Ancient Egypt,
around the same time the Aztecs were eating cocoa.
Low-fat, low-sodium, high-fibre, and calcium-rich, carob is made from the seeds or
beans of the carob tree (Ceratonia siliqua), which is actually a member of the legume
family. There are hundreds of varieties of these trees growing all over the world, but
the evergreen type found on the shores of the Mediterranean Sea produces the
most flavourful product. The pods of these carob trees are harvested and the
harvested and the pulp of the seedcases are broken into pieces called kibbles. The
kibbles are cooked for a short time, or roasted and then ground into ahigh protein
powder that is often used as an effective substitute for cocoa powder. Roasting the kibbles enhances the
chocolate-like flavour.
Carob vs Chocolate
Carob and chocolate have much in common. They look and taste similar and are both eaten as a sweet treat.
However, carob powder is free of the allergenic and addictive effects of caffeine and theobromine present in
cocoa.
Carob contains no cholesterol, less fat and more natural sugar than cocoa. This natural sweetness reduces the
need for big doses of additional sweeteners, as are often found in many products made from naturally-bitter
chocolate. Additionally, carob is a great chocolate substitute for a vegan.
While chocolate creates acidity in the body, carob is alkalizing and does not contain oxalic acid, which can have a
calcium-depleting effect on the body.
“About 3.5 ounces of carob offers almost a half of the daily calcium requirement,” says Jennifer Vimbor,
Registered Dietitian and founder of Chicago’s Nutrition Counseling Services.
“Being that carob has a significant amount of calcium, it will help build strong bones and teeth as well as regulate
several important functions in the body.
“Carob also has tannin, which increases the absorption of iron. This could be helpful for some one who has iron-
deficiency anemia.”
One of the biggest criticisms of carob as a substitute for chocolate is the claim that it just doesn’t taste as good
as chocolate. Like many consumers, health food companies can rely on the theory that ‘health food isn’t
supposed to taste as good’ and produce unpleasant carob. The companies that make the effort, however,
produce carob that is decadent, smooth and rich.
Carob doesn’t taste identical to chocolate, and lacks the caffeinated bite, but it can be used to make carob
brownies and cakes, and other chocolate-like desserts that are just as good as the original.
Health Benefits of Carob
There are a number of health benefits obtained by including carob in our diet. Along with up to 80% protein, it
contains magnesium, iron, phosphorus, manganese, and vitamins A, B, B2, B3, and D. It is rich in potassium and
is a good source of fibre. Carob also contains natural pectin, which may remove cholesterol and can be a good
colon cleanser.
Carob has many medicinal uses, including the treatment of coughs and conditioning bowels. It is known to halt
serious cases of diarrhea in adults, infants, and animals. Dissolve 1 tablespoon of carob powder in a cup of
liquid, or make a paste of carob powder and water. It is also known to help with nausea, vomiting, and an upset
stomach.
Nutritional teacher and author of Healing with Whole Foods, Paul Pitchford, suggests a remedy to calm a nervous
mind during withdrawal is to drink a couple of cups of carob tea daily (mix one or more teaspoons of carob
powder into a cup of hot water). Carob is also effective for this purpose when taken as an ingredient in food.
Cooking with Carob
Carob is versatile and has a distinctive and delicious taste of its own. The carob found in natural food stores is
generally in the form of a flour or powder. Carob powder can replace chocolate or cocoa, and is perfect for
adding to cakes, icings, smoothies and hot drinks, and ice cream. Jennifer also recommends adding carob to
flour when making pancakes.
Carob is naturally sweet and requires much less sweetener when used in chocolate recipes. When replacing
cocoa with carob powder in a recipe, use an equal amount of carob powder, but remember to reduce the amount
of sugar in the recipe because of the natural sweetness of carob.
Carob Recipes
Carob Balls (vegan)
(Makes approx. 18 balls)
These little treats are packed full of goodness. They require no baking, and soaking the nuts and seeds makes
them more easily digestible.
1/2 cup raw almonds, soaked for 2 hours
1/2 cup sunflower seeds, soaked for 2 hours
1/2 cup dried pitted dates
1/4 cup tahini
1/4 cup carob powder
1 tsp vanilla extract
1/2 cup desiccated coconut
Soak almonds and sunflower seeds separately.
Place dates in a medium-size bowl and pour over enough boiling water to cover them. Leave to soak for around
10 minutes.
Grind almonds and sunflower seeds in a food processor. Place in a bowl. Add tahini, carob powder and vanilla.
Strain the water from the dates, then puree them in the food processor. Add to the carob tahini mixture and stir
to combine.
Take heaping teaspoons of mixture and roll into balls. If the mixture is a little dry, just add a little warm water to
bind and soften it. Roll the balls in the coconut and refrigerate. They will keep in the fridge for up to a week.
Carob Banana Cupcakes (vegan)
(Makes approx. 8 cupcakes)
Rich and moist, these healthy cupcakes have a brownie-like texture.
1/2 cup pure maple syrup
1/3 cup safflower oil
1 tsp vanilla extract
1 large ripe banana, mashed well
1 cup wholemeal plain flour or spelt flour
1 tsp baking powder
1/4 cup carob powder
1/4 tsp sea salt
1/4 cup soy milk
Preheat oven to 180C.
Combine oil, vanilla and maple syrup in a large bowl, mix well. Add banana, stirring well to combine. In a separate
bowl, combine flour, carob powder, baking powder, and salt, stirring well with a whisk. Add flour mixture to banana
mixture alternately with 1/4 cup soy milk. Mix gently after each addition, but be careful not to overmix.
Spoon the batter into 8 muffin cups lined with paper liners. Bake for 20 minutes or until cupcakes spring back
easily when touched lightly in the centre. Allow to cool and frost if desired.
Healthy Hot Carob Drink
(Serves 2)
A delicious alternative to hot chocolate. Try adding a pinch of cinnamon for extra spice.
3 cups soy milk (or rice milk)
3 tsp carob powder
1 tsp honey
1/2 vanilla bean (or 1 tsp pure vanilla extract)
Place carob powder and honey in a saucepan. Add about a 1/2 cup of soy milk and stir constantly over low heat
to dissolve the carob powder and honey. Add the remaining milk and vanilla bean (if using) and turn up the heat
a little. Stir constantly until milk is heated thoroughly, but do not boil. Take off heat and stir in vanilla extract, or
remove the vanilla bean. Serve.
chocolate-like flavour.
Carob vs Chocolate
Carob and chocolate have much in common. They look and taste similar and are both eaten as a sweet treat.
However, carob powder is free of the allergenic and addictive effects of caffeine and theobromine present in
cocoa.
Carob contains no cholesterol, less fat and more natural sugar than cocoa. This natural sweetness reduces the
need for big doses of additional sweeteners, as are often found in many products made from naturally-bitter
chocolate. Additionally, carob is a great chocolate substitute for a vegan.
While chocolate creates acidity in the body, carob is alkalizing and does not contain oxalic acid, which can have a
calcium-depleting effect on the body.
“About 3.5 ounces of carob offers almost a half of the daily calcium requirement,” says Jennifer Vimbor,
Registered Dietitian and founder of Chicago’s Nutrition Counseling Services.
“Being that carob has a significant amount of calcium, it will help build strong bones and teeth as well as regulate
several important functions in the body.
“Carob also has tannin, which increases the absorption of iron. This could be helpful for some one who has iron-
deficiency anemia.”
One of the biggest criticisms of carob as a substitute for chocolate is the claim that it just doesn’t taste as good
as chocolate. Like many consumers, health food companies can rely on the theory that ‘health food isn’t
supposed to taste as good’ and produce unpleasant carob. The companies that make the effort, however,
produce carob that is decadent, smooth and rich.
Carob doesn’t taste identical to chocolate, and lacks the caffeinated bite, but it can be used to make carob
brownies and cakes, and other chocolate-like desserts that are just as good as the original.
Health Benefits of Carob
There are a number of health benefits obtained by including carob in our diet. Along with up to 80% protein, it
contains magnesium, iron, phosphorus, manganese, and vitamins A, B, B2, B3, and D. It is rich in potassium and
is a good source of fibre. Carob also contains natural pectin, which may remove cholesterol and can be a good
colon cleanser.
Carob has many medicinal uses, including the treatment of coughs and conditioning bowels. It is known to halt
serious cases of diarrhea in adults, infants, and animals. Dissolve 1 tablespoon of carob powder in a cup of
liquid, or make a paste of carob powder and water. It is also known to help with nausea, vomiting, and an upset
stomach.
Nutritional teacher and author of Healing with Whole Foods, Paul Pitchford, suggests a remedy to calm a nervous
mind during withdrawal is to drink a couple of cups of carob tea daily (mix one or more teaspoons of carob
powder into a cup of hot water). Carob is also effective for this purpose when taken as an ingredient in food.
Cooking with Carob
Carob is versatile and has a distinctive and delicious taste of its own. The carob found in natural food stores is
generally in the form of a flour or powder. Carob powder can replace chocolate or cocoa, and is perfect for
adding to cakes, icings, smoothies and hot drinks, and ice cream. Jennifer also recommends adding carob to
flour when making pancakes.
Carob is naturally sweet and requires much less sweetener when used in chocolate recipes. When replacing
cocoa with carob powder in a recipe, use an equal amount of carob powder, but remember to reduce the amount
of sugar in the recipe because of the natural sweetness of carob.
Carob Recipes
Carob Balls (vegan)
(Makes approx. 18 balls)
These little treats are packed full of goodness. They require no baking, and soaking the nuts and seeds makes
them more easily digestible.
1/2 cup raw almonds, soaked for 2 hours
1/2 cup sunflower seeds, soaked for 2 hours
1/2 cup dried pitted dates
1/4 cup tahini
1/4 cup carob powder
1 tsp vanilla extract
1/2 cup desiccated coconut
Soak almonds and sunflower seeds separately.
Place dates in a medium-size bowl and pour over enough boiling water to cover them. Leave to soak for around
10 minutes.
Grind almonds and sunflower seeds in a food processor. Place in a bowl. Add tahini, carob powder and vanilla.
Strain the water from the dates, then puree them in the food processor. Add to the carob tahini mixture and stir
to combine.
Take heaping teaspoons of mixture and roll into balls. If the mixture is a little dry, just add a little warm water to
bind and soften it. Roll the balls in the coconut and refrigerate. They will keep in the fridge for up to a week.
Carob Banana Cupcakes (vegan)
(Makes approx. 8 cupcakes)
Rich and moist, these healthy cupcakes have a brownie-like texture.
1/2 cup pure maple syrup
1/3 cup safflower oil
1 tsp vanilla extract
1 large ripe banana, mashed well
1 cup wholemeal plain flour or spelt flour
1 tsp baking powder
1/4 cup carob powder
1/4 tsp sea salt
1/4 cup soy milk
Preheat oven to 180C.
Combine oil, vanilla and maple syrup in a large bowl, mix well. Add banana, stirring well to combine. In a separate
bowl, combine flour, carob powder, baking powder, and salt, stirring well with a whisk. Add flour mixture to banana
mixture alternately with 1/4 cup soy milk. Mix gently after each addition, but be careful not to overmix.
Spoon the batter into 8 muffin cups lined with paper liners. Bake for 20 minutes or until cupcakes spring back
easily when touched lightly in the centre. Allow to cool and frost if desired.
Healthy Hot Carob Drink
(Serves 2)
A delicious alternative to hot chocolate. Try adding a pinch of cinnamon for extra spice.
3 cups soy milk (or rice milk)
3 tsp carob powder
1 tsp honey
1/2 vanilla bean (or 1 tsp pure vanilla extract)
Place carob powder and honey in a saucepan. Add about a 1/2 cup of soy milk and stir constantly over low heat
to dissolve the carob powder and honey. Add the remaining milk and vanilla bean (if using) and turn up the heat
a little. Stir constantly until milk is heated thoroughly, but do not boil. Take off heat and stir in vanilla extract, or
remove the vanilla bean. Serve.
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