The benefits of carob flour
Carob flour: what is it?
Carob flour is obtained by grinding the pods of the carob tree (Ceratonia siliqua). Native to Mediterranean regions, this tree belongs to the large legume family. Once the flowers have faded, green pods 10 to 30 cm long appear: these fruits are called “carobs”.
Over the months, the carobs gradually change from green to brown. When they reach maturity, they are hand-harvested and used in various ways. The seeds can first be extracted which, once ground, will yield carob seed flour or carob gum. But it is also possible to grind only the fruit’s pulp to obtain carob flour or powder, the ingredient we are focusing on today.
A highly nutritious flour
Carob flour is a particularly nutritious superfood. Fiber, protein, vitamins, antioxidants, minerals, trace elements…: it is packed with beneficial nutrients for health and helps better meet the recommended daily requirements.
When it comes to fiber, carob flour is a champion! With 40 g of fiber per 100 g, it ranks far ahead of wheat bran (25 g per 100 g), chicory (29 g per 100 g) and even cocoa (33 g per 100 g).
Consuming carob flour is therefore ideal for relieving minor digestive transit issues, notably constipation or diarrhea. It acts as a natural laxative for improved intestinal and digestive comfort.
Its rich vitamin content is another major asset of carob flour. It is particularly rich in vitamin A and vitamin E. Vitamin A, or retinol, is notably involved in cell renewal, maintaining the health of the skin and eyes, and the functioning of the immune system. As for vitamin E, it is an antioxidant and anti-inflammatory. Carob flour also contains vitamins B2, E and D2.
Finally, to round out its already very rich composition, note the presence of minerals and trace elements such as iron, potassium, and calcium. A true cocktail of nutrients good for our health and our daily well-being!
A slimming ally
Thanks to its high soluble fiber content, carob flour is a very useful aid in weight loss. Indeed, fibers are natural components that, once in the stomach, take on a gel-like texture. This “gel” helps regulate intestinal transit by absorbing water and promoting a feeling of fullness.
Thus, like chia seeds or psyllium, carob flour is an excellent natural appetite suppressant that will help you curb snacking between meals.
This flour also has the advantage of preventing potential deficiencies caused by dieting or changes in eating habits.
How to choose your carob flour?
Carob flour or carob seed flour?
Be careful not to confuse carob flour with carob seed flour.
- The first is obtained by grinding the pod. It therefore contains the shell and the pulp — the carob’s yellow, sweet pulp.
- Carob seed flour, on the other hand, is obtained by grinding only the seeds contained in the pod. You can also find it under the name « carob gum ».
Carob flour and carob seed flour do not have the same properties or the same culinary uses.
Quality criteria
If you are looking for carob flour, you will find that today there is a wide range of products. However, not all flours are equal and there are large differences in quality.
We recommend choosing carob flour certified organic to avoid pesticide and chemical residues.
Also choose a flour that comes from fair trade to support the work of local farmers. Today, many farmers make a living from cultivating carob, as in Spain, Morocco, Italy or Portugal, the world’s 4th largest producing country.
How to cook with carob flour?
Carob flour and coconut cake
The sweet flavor of carob flour pairs wonderfully with coconut. You can make a delicious cake with a light texture that will delight the taste buds of both young and old.
To make this recipe, gather:
- carob flour
- grated coconut
- eggs
- butter
- plant-based milk
- cane sugar
- whole wheat flour
- cocoa powder
- baking powder.
For a lower-calorie cake, you can replace the butter with applesauce or hazelnut oil.
- Begin the preparation as with any cake recipe, with the dry ingredients. First mix the carob flour with the cocoa powder, the whole wheat flour, and the baking powder.
- In another bowl, vigorously whisk the eggs and sugar. Then pour the « flours/cocoa/baking powder » mixture into the beaten eggs.
- Place the butter in a saucepan and melt it over low heat. Add the milk and the melted butter to the previous mixture. Stir well with a wooden spoon until you obtain a smooth batter. All that’s left is to add a few pinches of grated coconut.
- For baking, pour your cake batter into a previously greased pan and bake for 30 minutes at 180°C. To finish, you can sprinkle your cake with grated coconut or with shavings of raw cacao.
Chocolate milkshake… without chocolate!
Carob flour has a delicious chocolatey flavor. That’s why it is often used as a substitute for chocolate in sweet recipes.
To make your carob flour milkshake, simply blend 1 tablespoon of flour with 2 cups of plant-based milk of your choice. To bind and thicken your drink, add 1 to 2 bananas depending on the desired texture. Blend everything one last time : your milkshake is ready !
Raw carob, cocoa and mandarin mousse
This recipe will delight all fans of raw food ! A raw mousse that combines the sweetness of carob flour and cocoa with the freshness of mandarin.
The ingredients for this recipe are as follows :
- 60 g of raw cacao
- 60 g of carob flour
- 125 ml of coconut milk
- 1 tablespoon of honey or, why not, carob syrup
- Mandarin essential oil
To begin, blend the carob flour with the coconut milk in a blender. Then add a spoonful of honey or carob syrup and a few drops of mandarin essential oil. Blend everything until you obtain a smooth, creamy mousse. Finally, pour your mixture into small serving glasses.
Let your raw mousses cool in the refrigerator for at least 4 hours. When serving, crumble hazelnuts on top or add a few goji berries, slightly sweet and tangy.
