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Carob fruit in Hakishon Park, Haifa, Israel.
When I was a child, I had a close friend who had a chocolate allergy. Whenever we would go somewhere together, which was quite often, he would take carob snacks with him. That was my first exposure to the carob plant and its subtly sweet, nutty and caramel-like flavor.
In the summer of 2019, I visited Israel and spent some time in Haifa. While I walked in Hakishon Park alongside the Haifa Harbor on the outskirts of Haifa, I saw tons of wild carob trees. Picking and eating the ripe carob pods brought back those childhood memories from more than three decades ago.
In addition to the familiar taste and texture, I was struck by two aspects of this fruit: how truly versatile it is as a food – and its tie-in to the Jewish festival of Lab Ba'omer.
Today is Lag Ba’Omer. As a minor Jewish festival, it commemorates the cessation of an ancient plague that befell thousands of Rabbi Akiva’s students for not treating each other with respect. This occurred during the Bar Kochba revolt against the Romans. The plague ceased on the 33rd day of the Omer period that falls between Passover and Shavuot. As a result, the semi-mourning that is observed during the Omer period is replaced on this day with festive dancing, singing and bonfires.
Once the revolt ended, Rabbi Shimon Bar Yochai, one of Rabbi Akiva’s surviving students, continued to act in defiance of the Roman authorities. As a fugitive, he was forced to flee and hid away in a cave outside Meron in Northern Israel with his son, Eleazar, for 13 years. According to the legend, they were nourished by water from a spring and fruit from a carob tree that miraculously appeared by the cave’s entrance while they studied and prayed all day. As a result, a number of communities around the world incorporate carob into their Lag Ba’Omer food customs.
Carob is indigenous to the Mediterranean region, including Israel. It tolerates the hot, arid and drought-prone climate and grows well among olives, grapes and nuts. It was once used as a source of sugar before sugarcane became widely available beginning in the 1600s.
Botanically, carob is a legume. The fruit grows in brown, seed-filled pods. Nutritionally, Carob is an excellent source of vitamins E, D, C, Niacin, B6, and folic acid, while it contains lower amounts of vitamins A, B2 and B12. It is also rather high in natural sugars (glucose, sucrose and fructose) and fiber (particularly in the seeds).
On a more macro level, carob satisfies the health criteria of modern consumers, as it is gluten-free, caffeine free, high in fiber and a natural sweetener. These characteristics make it an excellent ingredient in many other foods. Carob may even have certain health-promoting qualities and reduce risk for specific chronic diseases. In addition to treating diarrhea symptoms, carob may also confer blood sugar-stabilizing effects on diabetics, as it contains specific antioxidants, polyphenols and lots of fiber. On the other hand, carob does not contain nearly the amount of antioxidants that make cacao the darling of the health food world.
Carob is often used as a substitute or replacement for chocolate. It contains no cocoa, sugar or caffeine and does not taste much like chocolate. Instead, it has a pleasing nutty flavor, without the bitterness of raw cacao. Its also has a natural sweetness that derives from a combination of sucrose, glucose, and fructose. Some people who are allergic to chocolate are often, in fact, allergic to the milk, nuts and trace amounts of gluten from wheat in chocolate and cocoa products. Other people are sensitive to the cocoa, the amino acid tyramine or the caffeine and theobromine in the cacao.
There are many ways to incorporate carob into your diet. In addition to eating it fresh out of the pod, carob may be packaged in a variety of ways:
As a powder Roast or dehydrate the pods (remove the seeds) and grind the pulp in a Vitamix, in a spice grinder or with a mortar and pestle. Carob chocolate bars can be made from a combination of the powder with carob syrup and several additives.
As chips and drops Carob chips can be used as a substitute for chocolate chips. Advantages are that they do not require added sweetening, as they are naturally sweetened; and they melt differently than chocolate.
As a syrup Boil the whole pods. This can be used as a substitute for maple syrup or chocolate syrup.
Carob is also used a component of industrial food production, as a food additive in the form of locust bean gum. (I had no idea that locust bean gum came from carob!) Locust bean gum is derived from the seeds of the carob tree. It is added to products like ice cream, cream cheese, salad dressings and vegetable-based, gelatin-like desserts as a thickening agent and water binder. Locust bean gum is often used in conjunction with carrageenan, xanthan gum and guar gum.
Carob is a terrific way to satisfying those chocolate cravings. Contrary to my childhood bias that it was merely a chocolate substitute, it’s also full of bonafide health benefits. Perhaps it’s time to experiment a bit more with this versatile food.
Chag Lag Ba’omer!
blood oranges with Cara cara oranges
Have you ever thought about where your fruits come from and why they look the way they do?
Growing up in L.A., we mostly ate navel oranges. I can’t remember what other types we had, but they all looked the same: they were orange inside and out!
But my kids are more sophisticated with their fruits. They go through phases with their citrus. A few months ago, they were eating Satsuma mandarins by the boatload. Then Cara cara navel oranges. This month they are addicted to blood oranges. We have a whole drawer full of them in our fridge!
Today, we got curious. And this is what we discovered:
Blood oranges get their distinctly “bloody” maroon color from the high amount of anthocyanin polyphenols, which are antioxidants, common in many fruits like blueberries, raspberries and Concord grapes but very unusual in citrus. They are native to Italy and the Southern Mediterranean, where they have been cultivated since the 18th century.
What does a blood orange taste like? It tastes a bit like raspberry with a hint of tartness in addition to the orange flavor.
In addition to being divine when eaten by itself, it also goes well with sliced fennel, olive oil and a little apple cider vinegar.
What’s your favorite variety of orange? Leave a comment!
Kosher food can be both tasty and nutritious. It need not be filled with cheap refined carbs, sugar, salt, preservatives or filler. The purpose of Consciously Kosher is to teach people how to eat a kosher diet rich in nutritious, predominantly unprocessed whole foods. The recipes and meal hacks are simple and quick, to accommodate parents juggling careers and multiple kids.
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