It’s thick. It’s gooey. It’s gross.
At least that’s what I thought when I first tried blackstrap molasses. I discovered this superfood after researching ways to increase my iron levels during my menstruating phase. We all know the primary vegan food sources that pack a ton of iron like lentils, spinach, seaweed, cashews, and several different seeds. But did you know that blackstrap molasses contains several important nutrients, one of which is iron?
It’s a hidden superfood that no one talks about.
This type of molasses, which is low glycemic, is technically a byproduct of sugarcane. However, it’s unlike sugarcane because it contains iron, calcium, magnesium, and even potassium. Blackstrap molasses differs from regular molasses because the former is extracted at the final stage of processing. What could have been a waste product from the sugarcane industry is now this nutrient powerhouse. It’s not as sweet as sugarcane syrup or even regular molasses, but blackstrap molasses has several important health benefits.
One crucial health benefit is the absorbable iron it provides. Although necessary iron levels depend on age and gender, the range for most adults is 8–18 mg per day. Menstruating women need a lot more iron, and lately, more and more women (vegan or not) are becoming anemic due to low iron levels. Iron is important for the body, especially for our hemoglobin. Iron is critical for the body for cell function and growth as well. Without it, one can feel lethargic, dizzy, and suffer from heart palpitations.
There has been some heated debate among meat-eaters who believe veganism isn’t a healthy diet because of how much necessary iron is in animal-based diets. Heme iron, which is found in meat, is absorbed by the body faster than non-heme iron, found in plants. Vegetarians and vegans can still maintain adequate iron levels by consuming plant sources, making sure to be extra mindful of iron levels during one’s menstrual cycle.
It is recommended by doctors to take 2 tablespoons of blackstrap molasses a day to achieve one’s daily iron requirements, along with eating iron-rich plant foods. The nutrients in this wonderful syrup have been shown to help ease PMS symptoms, like bloating, water retention, acne, and cramps due to the high levels of magnesium. Blackstrap molasses can also help with constipation because of the magnesium it provides.
So if you’re trying to stay healthy, cut out sugar, and gain extra health benefits then this is the sweetener for you!
It does have a pretty distinct taste, one that might be best to mask. I personally like to drink it in a warm beverage or in baked goods, but I also mix it with warm water and take it like a shot when I’m in a pitch. You can buy blackstrap molasses at most grocery stores in the baking section where you’ll find other sweeteners, like regular molasses and honey. Not all brands are created equal though, and some have higher nutritional value than others. If you’re new to trying it, I would suggest using it in the recipe below. You get the benefit of having a classic warm beverage, along with the health properties of blackstrap molasses.
Recipes
Hot Cocoa Elixir
Ingredients:
- 1-2 cups of non-dairy milk (my favorite is oat milk!)
- 1 tablespoon of blackstrap molasses
- 1 tablespoon cocoa powder
- 1 teaspoon maca powder
- 1 teaspoon agave (or another sweetener of choice)
- ½ teaspoon ground cinnamon
Heat milk on the stovetop on medium until warm. Add cocoa powder, maca powder, agave, and cinnamon and whisk together. Then add blackstrap molasses and whisk well. Transfer to a mug. Add agave. You can also use a milk frother to create a frothy texture. Agave or maple syrup is used to counteract the bitterness of blackstrap molasses. Eventually, you can work up to 2 tablespoons of molasses when you’ve developed the taste for it. It’s very viscous and can be hard to drink, which is why it’s good to mix it with other liquids.
Blackstrap molasses works well with oatmeal too. Here’s a recipe adapted from Vegetarian Zen that’s worth trying.
Molasses Oatmeal
Ingredients:
- ½ cup oats
- 1 cup non-dairy milk
- 1-2 tablespoons blackstrap molasses
- 1 tablespoon ground flax seeds or chia seeds
- A handful of chopped nuts and/or fruit
- Maple syrup to taste
In a small saucepan, bring the milk to a boil. Add in oats, reduce heat to medium, and simmer for 5-10 minutes until oats are cooked thoroughly. Place in a bowl and add the rest of the ingredients and mix well. Add extra milk or water to thin oatmeal if necessary.
So next time that “time of the month” comes around, instead of just reaching for a chocolate bar, try this drink or the warming oatmeal dish. It may take some getting used to the flavor of blackstrap molasses but don’t fret. After some time, the taste will grow on you and you’ll be happy. Your body, and improved iron levels, will thank you.
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Photo: Sonika Agarwal on Unsplash
FAQs
To treat anemia with blackstrap molasses, you can consume it by mixing one to two tablespoons with warm water or milk daily. Alternatively, incorporate it into recipes such as smoothies, baked goods, or drizzled over oatmeal or yogurt to increase iron intake and improve blood health.
What is the best way to use blackstrap molasses? ›
Blackstrap is best used when you want a deep and robust flavour in stews, marinades, baked beans , BBQ sauces and much more. In these recipes, you can substitute blackstrap molasses for fancy molasses using a 1-to-1 ratio. Adjust to your taste preferences and don't hesitate to experiment by adding more if desired.
Is a spoonful of molasses a day good for you? ›
A single tablespoon of blackstrap molasses contains 10% of the calcium you need each day. Adults with higher levels of calcium tend to have better bone density and are less likely to develop osteoporosis. It can help your digestion.
How to prepare blackstrap molasses at home? ›
The most popular way to make molasses is to use sugarcane. Strip each cane of its leaves with a knife, then crush the cane to produce a thick, light green juice. Next, strain the juice through a cheesecloth and pour it into a boiler pan. Bring the liquid to a boil, then reduce the heat and simmer it for 6 hours.
Can blackstrap molasses reverse gray hair? ›
And, yes, it may even turn premature grey hair back to its original color. Most folks who use blackstrap molasses for an ailment (or to remove greys) usually either take it by mouth, dissolve it in water or milk, or drizzle over oatmeal.
Does blackstrap molasses need to be refrigerated? ›
Except for the unsulfured variety, molasses does not need to be refrigerated after a person opens the jar. They can store it in a cool, dry place. To prevent fermenting, a person should refrigerate unsulfured molasses.
Why would a recipe say not to use blackstrap molasses? ›
Use blackstrap molasses in your cooking with caution. While light and dark molasses can be used fairly interchangeably, blackstrap molasses can overpower your baking with off-putting flavors. Until you're familiar with it, look for recipes that specifically call for blackstrap molasses.
Can you eat blackstrap molasses straight? ›
Some people (including myself, when I first learned of the power of blackstrap several years ago), simply take it by the tablespoon-full. I remember the first time I tasted the sticky black stuff. I thought it tasted like licorice. It wasn't horrible, but it definitely took some getting used to!
What is the difference between black molasses and blackstrap molasses? ›
It's the number of times the juice is boiled that makes all the difference. Light or regular molasses is produced after the second boiling. Blackstrap molasses is what comes from a third boiling, and it's very bitter. You'll usually see it used in baked beans or barbecue sauce.
Does molasses help you sleep? ›
“I swear by the power of blackstrap molasses, on the advice of my nutritionist,” he says. “It's full of magnesium, calcium, and vitamin B6, which boost serotonin levels in the brain. One spoonful helps with sleep and fuels your body the next day when you train.
Molasses: Blackstrap molasses acts as a great agent for relieving chronic constipation. The vitamin, magnesium and mineral content of the molasses make them a perfect solution for the digestive tract.
Is grandma's unsulphured molasses the same as blackstrap? ›
Unsulphured molasses can be light, dark or blackstrap, as long as it hasn't been treated with sulphur dioxide. Most commercially produced molasses is unsulphured.
Can you put blackstrap molasses in your hair? ›
To reap the benefits of molasses for good hair health, you can simply mix a small amount of blackstrap molasses with a regular shampoo. Use this mixture to wash your hair as usual.
Does molasses have to be refrigerated? ›
Molasses is best kept at room temperature between 10°C to 21°C (50 – 70°F). The shelf life of molasses is generally 18 months when kept below 21°C and under reasonably steady conditions of temperature and humidity. Refrigeration or freezing may crystallize the natural sugars and therefore is not recommended.
Why is it called blackstrap molasses? ›
With further boiling, molasses can be concentrated even more, allowing thermal decomposition to carbonize its remaining sugars into a black, bitter, and downright salty sludge. This, my friends, is blackstrap.
How many tablespoons of molasses per day? ›
How much blackstrap molasses should I take daily? A. The ideal intake of molasses is one tablespoon or 20 grams per day. Though blackstrap molasses is rich in iron, vitamins, and copper, you should consume it in moderation each day to avoid side effects like diarrhoea.
What are the warning warnings on unsulfured blackstrap molasses? ›
Click here for recipes and other information about blackstrap molasses. WARNING: Consuming this product can expose you to chemicals including lead and acrylamide, which are known to the State of California to cause cancer and birth defects or other reproductive harm.
What does blackstrap molasses do for your body? ›
Blackstrap molasses is a nutritious byproduct of sugarcane production. Unlike refined sugar, it's naturally rich in antioxidants, iron, calcium, magnesium, potassium, phosphorus, and vitamin B6. As such, it may relieve constipation, help treat anemia, and support bone and hair health.
