We all know and love chocolate, that's almost a universal truth, but sitting a bit over in the health food section is little old carob. Carob is sometimes seen as a bit of a sad alternative to cacao, probably because their powders and products look similar and have a similar mouth-feel (though a completely different taste). However, there are less subtle differences between them than taste and appearance, so let’s look at why you might choose one over the other.

Cacao/chocolate's enduring popularity is valid. It is a beautifully nutrient dense food, very heart-healthy, mood-lifting and choc-full (pardon the pun) of fibre, antioxidants, minerals (especially iron, zinc, copper, calcium and magnesium) and even some protein. So far, so healthy, but it contains some compounds – theobromine, caffeine and oxalic acid that, for some, make it not so perfect.

The presence of oxalic acid means that cacao is not a good source of calcium (even though there is plenty in there) because oxalic acid inhibits calcium absorption. Bummer. And theobromine and caffeine are central nervous system stimulants, which for some people (including kids) can make them feel stimulated and jittery. Interestingly, the stimulant effect is attributed more to theobromine than to caffeine, but caffeine may exert some effect. (BTW, it is the theobromine content in chocolate that makes it toxic to dogs and some other mammals, including cats, and the darker the chocolate, the more toxic it is.)

Now, carob (which is a legume) has many of the same nutrients as cacao (notably calcium, potassium, and magnesium), but in lower quantities so it doesn’t pack the same nutritional punch. However, it contains neither theobromine nor caffeine (nor oxalic acid, for that matter), so is perfect for those gentle souls who react to or are stimulated by cacao.

Carob can be used as a direct substitute for cacao, but because it is less bitter/sweeter than cacao, you may need to adjust the sweetener in your recipe – it will depend on the recipe and your taste. It works beautifully with banana, in my opinion - and, best of all, their respective sweetness means you really don't need to add any other sweetener. Win!

Keen to try it out?  We recommend The Carob Kitchen's Banjo the vegan carob bears for a quick treat - we love them!

- Elise (@and.one.more.thing)