Dear Mark: How to Eat Blackstrap Molasses; Healthy Whole Grains Studies

DM Blackstrap Molasses FinalFor today’s edition of Dear Mark, I’m answering two reader questions. First, I answer a very specific question about blackstrap molasses, that nutrient-dense sweetener with the distinctive taste. How can a person who hates molasses work it into their diet? Next, I address concerns surrounding a set of healthy whole grain studies that I’m sure you’ve been hearing about. Are whole grains really healthy? Will they make you live long and prosper? Is there something unique to whole grains we’re missing out on?

Let’s go:

Hey Mark? Could you do something about how to incorporate blackstrap molasses into the diet? Everything I try is disgusting.

If you do dairy, mixing a tablespoon into a cup of milk is probably the most palatable. It’s downright delicious.

Add it to coffee, but only if you also add cream. Make sure not to add too much. Aim for slight sweetness. Once you start using blackstrap molasses to make foods taste sweet, you’re overdoing it. It gets gross fast.

A buddy of mine swears by a molasses smoothie: raw milk, molasses, crushed ice, instant coffee. He also agrees that you shouldn’t add so much molasses that it gets sweet, because that’s how you know you’ve gone too far.

Blackstrap goes well with winter squashes, highlighting the subtle nutty sweetness of a butternut, a delicata, an acorn. Drizzle thin ribbons, follow with salted butter, and you’re good to go.

This sounds weird, but trust me. Next time you have a handful of mixed nuts, add a little drizzle of blackstrap on top. It helps if the nuts are salted.

I’ll sometimes mix a tablespoon of blackstrap with a tablespoon of cider vinegar in a cup, fill it with ice, and add sparkling water. Quite refreshing and rejuvenating after a long hot hike or game of Ultimate.

Molasses ganache is nice. Melt 85% dark chocolate with a tablespoon of molasses in some heavy cream. Maybe a pinch of cayenne.

You might just have to tough it out, pour a tablespoon, and take it directly. Tell yourself that you’re getting 25% of the magnesium, 20% of the calcium, and 13% of the potassium you need for the day in that one tablespoon. You can handle having something gross in your mouth for few short moments.

Hi Mark:

I’m assuming that you are already planning on responding to this, but just in case, I’d love to see what you think about this recommendation – 90 grams of grains a day?!



Just like all the others, these findings and recommendations are based on observational studies: research which tracks correlations, not interventions.

And like all the others, it can’t make accurate recommendations. The same problems apply:

Lack of true control. We’re comparing whole grain eaters to refined grain eaters. Everyone who’s “normal” eats grains. As much as this movement has taken off, the vast majority of the population eats refined, not whole grains. “Across all age groups…the public exceeds recommendation intakes of refined grains.”  Does the analysis include a “Primal” group of people avoiding all grains—refined and whole—but eating tubers, vegetables, and fruit? The increase in mortality among the folks eating refined grains may be relevant for the folks eating refined grains, but that’s not you. That’s not my readership. I’d love to see that group pitted against healthy whole grain consumers.

Healthy user bias. “Everyone knows” whole grains are healthy. You’d imagine that people who choose whole grains are going to be following other healthy lifestyle and diet practices, right? Well, the authors of the study came to the same conclusion, admitting that “people with a high intake of whole grains might have different lifestyles, diets, or socioeconomic status than those with a low intake.”

The most believable explanation—and the only potential causal mechanism they explore in depth—is that the fiber grains provide has a beneficial effect on the gut biome, producing short chain fatty acids and reducing inflammation. I buy this, actually. For instance, most Americans get the majority of their paltry intake of resistant starch via whole grains, because for most Americans, eating green bananas and plantains, cooking and cooling potatoes, and making potato starch smoothies are rare behaviors (it is a little weird when you stop and think). If soluble, fermentable fibers like inulin and resistant starch are behind the supposed benefits of whole grains, shouldn’t the soluble, fermentable fibers found in non-grain, totally Primal foods work just as well?

The fact is that if you’re gonna eat grains, whole ones are healthier. If you’re going to obtain a large portion of your energy intake from grains, eating the ones with more micronutrients is better than eating the ones with none. That’s what this study says. It can’t say much about your Primal way of eating, though. We need direct comparisons to do that.

Don’t lose sleep over this one. If you’ve got a family member eating whole grains, and they appear to be healthy, they’re probably going to be okay.

That’s about it for today, folks. I hope these answers helped, and if you have anything to add (or ask), do so down below!

About the Author

Mark Sisson is the founder of Mark’s Daily Apple, godfather to the Primal food and lifestyle movement, and the New York Times bestselling author of The Keto Reset Diet. His latest book is Keto for Life, where he discusses how he combines the keto diet with a Primal lifestyle for optimal health and longevity. Mark is the author of numerous other books as well, including The Primal Blueprint, which was credited with turbocharging the growth of the primal/paleo movement back in 2009. After spending three decades researching and educating folks on why food is the key component to achieving and maintaining optimal wellness, Mark launched Primal Kitchen, a real-food company that creates Primal/paleo, keto, and Whole30-friendly kitchen staples.

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81 thoughts on “Dear Mark: How to Eat Blackstrap Molasses; Healthy Whole Grains Studies”

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  1. Thanks for the blackstrap tips!!!! I bought some but it is still sitting in the pantry unopened. In fact, I bought it after Mark posted a list (probably last year) of 10 foods that you probably aren’t eating much of. It included sardiness, chicken livers, sea vegetables and Brazil nuts. I remember I read the list and realized I was eating pretty much everything except the blackstrap molasses. Maybe I’ll dust off that bottle and give it a try!

    1. I started adding blackstrap molasses to my morning coffee after reading that article. Then, sometime later, after reading about collagen, I started adding collagen hydrolysate to my coffee. The two don’t mix well together, so I opted to drop the molasses.

  2. I like to evenly coat my roasts with a little blackstrap molasses. Rub in a mixture of powdered sage, black pepper, sea salt, mustard powder and garlic powder (and a dash of hot sauce) and throw it in the oven on 170 for about 2.5 to 3 hours.

    So frigging delicious

  3. Nice!! 25% of your daily magnesium intake in a tablespoon? That’s pretty epic. I’m going to grab a jar.

  4. I’m glad you addressed that whole grains article, Mark. I’m sure it must seem repetitive on your part, but when these new studies come out, people need a proper counterpoint. Thanks for all your do!

    1. It’s funny (in a not really funny kind of way) that whole grain and heirloom grain studies and trials never seem to include a “no grains” arm. And when they do, the results don’t get prominent news coverage (perhaps because it advances no advertiser’s agenda, and is insulting to government dietary dogma).

  5. Foods fall on a spectrum. Are whole grains healthier than processed grains? Sure. Because they at least contain some beneficial properties (e.g certain fibers, vitamins and minerals). Can you get all of those nutrients, in greater abundance, without the inflammatory/autoimmune/insulin deregulating properties of wheat (whole grain or processed)? Yes. I’ll take my nutrients from a source that has all the upsides (and then some) of whole grains but without all the downsides.

  6. Maybe it’s something of an acquired taste, but I’ve always liked blackstrap molasses. I don’t always have it on hand, but when I do I just eat it straight off the spoon.

      1. Love it since i was a kid thanks to my dad giving me a taste for molassas….Although, it’s been sitting on the shelf, i as of this week started eating it as i read it was great for fatigue….Love the taste! However I did buy the “blackstrap” molasses today …. stronger than my bottle it just says molasses but they’re both unsulfured…. between the molasses and the Kelp, there is a definite improvement this week and my energy level…. have not needed all the naps maybe just one in the morning a couple of days… The rest of the day I’m feeling good… Which is just not happened for a long time. Wish my dad were here to say well done….

  7. One thing that I’ve long wondered and have yet to reconcile is the impact of the nutritional consistency of our diets. Allow me to explain; take blackstrap, for instance. Even though a tablespoon allots a significant portion of your daily amount of vital salts, it is still a portion. So, I suppose, like one’s daily intake of water is begotten through food, if not outright drinking it, adequate nutrition obviously requires a whole diet approach. So what I wonder is how we ever get the proper amount of the myriad of nutrients that we require on a daily basis, much less weekly? If one has an otherwise healthy diet but doesn’t eat eggs or liver for a while, what are the implications of not consuming choline for a while? If one doesn’t eat any brazil nuts, what happens if our intake of selenium is non-existent? Even if one has a comprehensive diet, it appears as though it would be fairly easy to repeatedly miss out on nutritional requirements. With this in mind, how is it that someone who is on a nutritionally bereft diet (such as the SAD) doesn’t just break down altogether and abruptly so?

    Any and all input would be greatly appreciated.

    1. Gotta bump this…anyone interested in my query? Anyone wish to offer some clarification?


      1. I am not an expert, but this is how I understand it:
        We don’t need all nutrients every day. Some we can store in our bodies and use them until they are depleted, so if you got a decent amount at some point you’ll be fine for a while. Others, like vit.C for example, are added to lots of otherwise unhealthy food. So people on SAD don’t get scurvy or break down all at once, but their health deteriorates slowly over time and they chalk it up to ageing or normal wear-and-tear.
        This is how the whole thing makes sense to me, at least. If anyone has more insight, I’d love to hear it, too!

        1. Thanks very much for the attempt at clarification..what you said makes plenty of sense to me but I’ve also wondered where these nutrients are stored. I imagine that the mitochondrion are responsible for much of that responsibility. It’s just that some nutrients such as selenium, choline, iodine, etc. are difficult to consistently come by and when one does, they’ve seemingly accounted for that day’s requirement or maybe even on into the next. Perhaps the question also lies withing the RDA and its standards…

        2. A lot of nutrients are stored in our fat cells, from where the body can easily access them. But in response to why people eating a SAD don’t just break down, it’s because their body is using up all of its reserves of vital nutrients bit by bit. It is constantly in a state of internal nutritional distress and sort of wastes away… mind you, not everyone- some people (very few) can handle eating that way. For example, when your body doesn’t meet its protein requirements (say you’re ill for a month and bed-ridden), you will experience muscle wasting: that is when your body consumes its own protein (to repair the most important parts). And yeah, critic acid is added to nearly every processed food, and most fresh fruits that SAD people eat probably have some vitamin C- and they eat meat, which prevents scurvy on its own but through different mechanisms- so they seem fine. But look a little closer…. look at the whites of their eyes, skin quality, dermal issues, they probably have IBS and think it’s normal, they probably get tired all the time and brain fog and emotional swings and think it’s all normal… there are signs and I notice them. Even body odours and the way the body packs on fat… so many telling signs that display at least a partial picture of a person’s health, even when they look otherwise fine.

          In the years to come, those of us who have remained primal or paleo 80/20 AND maintained some sort of self-care/exercise regimen will definitely be shining examples of vibrant health and how the human body truly can thrive under the right circumstances.

        3. … and just a random thought here. I have been tested before for nutrient deficiencies etc. and I’m fine on all counts. But I thought this was interesting: a co-worker of mine who is kind of vegan/ vegetarian who eats a lot of bread and spirulina and rice, no eggs or cheese and very occasionally some chicken always takes supplements, like B12 for example. I asked him if his urine is super neon and he said no, not really. So he is absorbing all of it because he needs it. But I really eat extremely well and have a super clean diet 95% of the time, lots of meat and fats and eggs and some fruit and veg. Well, he gave me one of his B12 supplements once as a sort of gesture of sharing something healthy, so I took it and didn’t think anything of it. Later when I went pee, my pee was SO NEON GREEN YELLOW that it shocked me and I was kind of freaked out- then I realized it was the B12 capsule (and of course I googled why and that was a frequent response). So my body didn’t absorb any of it… because my body has its stores at capacity.

          Just thought it was interesting. The body will absorb what it needs and discard what it doesn’t. Of course there are other issues at play- I’m sure some people might have absorption issues but I just thought it was neat that my nutrient levels are all normal and the capsule made my pee that colour, whereas his pee is apparently normal-coloured. Anyway that’s that.

    2. I am with you on this very mystifying thing about people on a consistent diet of foods lacking in any kind of nutrients. I once wrote to Mark asking his input but never heard back.
      I am a teacher and see what most kids eat for breakfast and lunch. The majority of it is nutrient devoid junk food.. pop tarts, Eggo waffles and junk like that for breakfast. For lunch it can be fake pizza, chicken nuggets fried in oxidized rancid vegetable oil, boiled-to-death canned veggies, potato chips, cookies, fake puddings etc. If they eat this junk at school, the are probably not eating nutrient dense foods at home. As a matter of fact, many of them stop at McDonald’s or other fast food restaurants on the way home for dinner. I have been trying to find out for years how children can grow up to adulthood and survive on little to no nutrients and harmful preparation methods!!! This is more a mystery to me that anything religion can come up with. How it is possible to grow a body and brain on the SAD diet! Help!!!

      1. When you find out or even uncover the slightest clue to it, please fill me in. The “secret” has to be in the storage of vital minerals/vitamins/phytonutrients etc…otherwise, even those on healthier comprehensive diets would struggle to keep their myriad of biological systems functioning on a weekly basis, let alone the incidences when ancestral peoples went into longer periods of no doubt, involuntarily imposed IF.

        In this respect, I’d like to know, for instance, how long an egg fulfills our requirements for choline or vitamin A. To go full circle, what makes this notion complicated is the black strap example; this is reputed to be rich in vital salts, yet a table spoon is sufficient for a portion of the day???? Now, it’s not the only source of magnesium, potassium and the like but how many more food items (and calories) need be consumed in order to measure up to the daily allowance? ..and that’s just for salts, which are much more abundantly encountered in the diet than say, selenium….

        1. …and of course, minerals like selenium aren’t required to the extent that others are but the perplexing fact remains that there are many nutrients like choline, for example, whose inclusion into foods is extremely exclusive.

        2. Trust me when I tell you that it is impossible to figure this out. I can understand adults breaking down over years on the SAD diet, but how children can grow larger organs, a brain, and everything else it takes to become an adult on a consistent diet of little or no nutrients doesn’t make any sense to me. The only logical thing I can come up with is that all those “daily requirement” numbers are completely wrong, and no one truly knows what nutrients the human body needs daily, weekly or yearly.
          I can tell you that it seems impossible to me that a young human can eat processed “Frankenfood” day in and day out and still be able to grow up into an adult. Many of them who are consistently chowing down on a bag of Doritos and chasing it with a coke are athletes on a football or soccer team! HOW!!!

        3. There is much that nobody knows or understands about the human body. The RDA requirements are basically just a WAG. Too many people think the body needs an overload of vitamins and minerals to be healthy. Since that’s probably not true for most of us, why even worry about it? Just eat real nutrient-dense food 80 to 90 percent of the time and you’ll likely be covering all the necessary bases.

        4. Given all the processes in the human body, I think it comes down to even crappy food being broken down, mixed with hormones, enzymes, whatnot and transformed into something good enough for the highest level needs to operate. What a lot of science seems to be telling us at this point is how many illnesses and things that were considered just average health or behavioral issues are contingent on diet. Yeah, a kid may grow and pass his classes, but that class has been dumbed down so his brain can answer the questions while riding a glycemic roller-coaster. I think we see a lot of getting by, and not a lot of maximized potential.

      2. It works because it’s adequate. Good enough. Gets the job done. It’s not binary, either/or. There’s a long gray zone between Optimal and Deficient.

        SAD is sub-optimal, but it is not exactly killing you within months.

        1. I think this is similar to cows. They eat grass. How can they grow so big and then provide food for humans that is so nutrient dense?

      3. A child’s body will grow with adequate calories, but if they are eating the SAD diet, they will almost certainly not be truly healthy. I grew up eating junk most of the time and completely lacking fat soluble vitamins. I have horrible eyesight and had extensive orthodontic work. The human body grows because it’s just in our genes to do so, but it will still produce suboptimal health eating junk food.

  8. I liked your analysis of the studies on whole grains. Initially, with your comments on lack of a true control, I was afraid you were going to just attack the methodology, which seems common in today’s dialogue (generally, not this site specifically) to undermine what could be reasonable conclusions, but I think you gave a great summary, and kept good perspective with some helpful insights at the end. Thanks!

  9. I make a tasty “teriyaki” sauce with blackstrap molasses. Mix in about a tablespoon of blackstrap molasses with half a cup of coconut aminos, a couple tablespoons of ACV, a clove of chopped garlic (that has been left sitting for a few minutes, right, Mark?) and a little pink Himalayan salt to taste. It’s great in quick skillet suppers.

  10. We use blackstrap molasses in barbecue sauce quite a bit. Paleo-ish too.

    1/2 cup of molasses
    2 pints or so of tomato sauce
    1/4 cup of Worcestershire sauce
    Garlic, pepper, and salt to taste.

    It’s just a good, healthy all around sauce to keep in the refrigerator to put on any meat.

    1. +1 molasses is a great base for barbeque sauce. I had a bunch of organic black berries that were starting to turn. Instead of tossing them in the compost heap I experimented and simmered them down in bacon grease, added some molasses for more sweet, cider vinegar for sour, and a dash of fish sauce for salt. The combination sounds less than appetizing but it worked well with pork tenderloin.

  11. I’m not all that dogmatic against grains. Certain grains like gluten free oats, brown rice, and quinoa I eat on occasion(maybe twice a week). When I do eat them I eat them sprouted, this deactivates the phytic acid present and makes them actually a decent source of a few nutrients. They’re still high glycemic when compared to vegetables, fruits, nuts/seeds but in limited amounts can be beneficial. Same rule applies to certain legumes. Grains aren’t likely to add years onto your life and can be counterproductive when not sprouted.

  12. I’m sipping coffee with cream and a tablespoon of molasses as I read this. Delish!

  13. My dad used to gross us out by dousing his pancakes with Brer Rabbit blackstrap molasses. Good times….

  14. A family of moles awake in spring. The papa mole pushes through the surface and takes a deep breath. “Ahhh, have I missed the smell of morning dew”. “Mama, come up here and smell the air with me”.

    The momma mole pushes up next to the father, takes a deep breath, “Ohh, the smell of the fragrant flowers is so divine. Child, come up here experience your first spring air with your father and I”.

    The baby mole tries and tries to get to the surface but is not strong enough to get in between the mama and papa. The baby mole says, “All I smell is molasses”…

    1. Well, my coffee went through my nostrils after that. Thanks Bon!

    2. First laugh of my day. Seems like jokes just go around and around. Don’t think I’ve ever heard that one.

  15. I get confused about “whole grains.” If you blend up a whole grain in the blender, is it still a whole grain, or is it a processed, refined grain (like pancake batter)? Likewise, “whole grain flours” Just because something is made from the whole grain, is it better, or is it just as processed? I don’t eat grains, but my family still does and I aim to make them as inoffensive health-wise as possible (soaking/sprouting and whatnot…), but the arguments about brown rice (whole grain) vs. white rice make my head reel. I generally aim for white rice in bone broth with butter when I cook for the wee ones, but what about “whole grain” noodles? Refined/processed food? That’s my gut reaction to boxed/packaged things, but I don’t know what our bodies think about all of it. When does a “whole grain” stop being a whole grain (in bread? in noodles?). Totally confused. Obviously, I’m not tossing in slices of Wonder Bread to their diets, but I can’t tell where whole and processed meet on the spectrum of grains. Is a “healthy whole grain” processed when it’s a noodle?

    1. The big difference between white and whole grain is that for white grain, a large portion of the seed is removed and only the whitest, most nutrient-bereft part is used. As a analogy, picture an almond: the white “flesh” of the nut, the brown hull, and the hard outer shell which is furthermore wrapped in a velvety skin. For white flour, only the white inner bit would be used – for whole grain, the entire thing would be ground up, or at least the brown hull would be left on.
      Either way, you’re right that grinding it up into a powder makes our bodies digest it differently. But at least the “whole grain” variant has some more interesting and varied stuff ground up with it.

    2. BBC had a doc recently on the truth of health foods, one thing came up of interest, a university is studying whole grain oats and found that once whole grain oats were pulverised (whole oats compared to ready brek for example), the whole grain action, that gel forming in the stomach (which slows down movement of food through intestines, makes people feel ‘fuller’ and i assume the stuff our gut biome feeds off) doesn’t happen. So all those whole grain labels on anything processed is probably useless. You need whole whole grains! People eating those tend to be more health conscious anyway.

  16. Blackstrap as the sweet in a hot toddy is amazing. Lemon, hot water, Whiskey and blackstrap is the basic. You can also add ginger, lemonbalm leaves or cinnamon, but I wouldn’t do all three.

  17. I grew up drinking molasses milk and love it to this day. Now my children do, too; it’s our drink treat instead of ChocoRiffic or some such trash.

    When I ate those “healthy whole grains,” I also loved it in oatmeal and alllll over my pancakes.
    I will have to try it in coffee with cream (or butter?!)

  18. My husband bought a bottle of molasses quite a while back from Costco. It has not been used. I have been inspired to try it in my coffee tomorrow. I hope I like it bc I love my morning mix of coffee/cream/stevia/cinnamon.

  19. I suppose maybe because I have deep southern roots, but blackstrap by the spoonful doesn’t strike me as the least bit gross (excepting I don’t do sweet stuff much anymore). In buttery coffee it tastes vaguely of chicory. I remember picking some up at the store and being warned about it by the clerk, I thought maybe “real” blackstrap was different than what I grew up with. Nope, same stuff. Suck it up folks. It puts hair on your chest.

  20. “For instance, most Americans get the majority of their paltry intake of resistant starch via whole grains, because for most Americans, eating green bananas and plantains, cooking and cooling potatoes, and making potato starch smoothies are rare behaviors (it is a little weird when you stop and think).”

    Yeah, actually – how did people in Europe cope, and breed, and eventually send people to south and north America, and beyond (and they must have been some tough mofos to have survived the sailing ships, manned by muscle and willpower) without those things?

    How did Indians and Chinese, Japanese, and other great civilisations, manage without potatoes, plantains, and bananas?

    Genuine question, NOT snark – if someone can please tell me what they did in place of or around that, ideally with valid research, but theory would also be fine) that’d be really great please.

    I’m trying to LEARN, not score points. 🙂

    1. Pretty sure he is just making a comparison between the current primal community and Americans following the standard diet. He is not saying those three things are vital to life.

      1. True, but if RS has serious benefits, then people probably had it in their diets before. Does cold porridge have RS? I remember being told that Scottish people often ate cold porridge (it is quite nice, goes all gelid and weird)…

        Whenever there’s a new finding about something important, I like to try and track it back through history, see if there was a custom or tradition that provided it. 🙂

  21. Does molasses cause the same sugar problems? Like cavities? I know they are really different, but I have never read anything about this potential problem.

  22. Scurvy was a big deal in the old sailing ship days. Captain James Cook used limes and sauerkraut for veggies. Goats were used for fresh,raw milk and there was always seafood available. I have also read that chickens were on board for fresh eggs. Of course it was the officers who mainly benefitted from the best foods. Very interesting subject to read up on.

    1. To pick a nit, seafood is seldom available in the large expanses of the ocean. I’ve read quite a bit of the records of early explorers and sailors and I don’t recall any mention of setting out lines. Yes, people usually don’t know that animals were kept on board for eggs, milk, and then, ultimately, meat. And yes, the officers ate better than the crews. Of course, what was done is highly variable depending on the nation, the ship type, and the point in time.

  23. A delicious way of eating molasses. We make our own “chocolates”. Melt coconut oil, mixin raw cacao, blackstrap molasses, chopped nuts, chopped raisins, other fillers you like e.g. ground coconut, ground flax etc. mix it all with quantities to suit your preferred flavour balance. Cool in the refrigerator. Enjoy. The Molasses really enhance the cacao flavour.

    1. For their time, 1940’s and 1950’s, my parents were pretty advanced nutritionally. We were the only kids that ate whole wheat bread, we never had candy or soda. In lieu of candy, my mother would make “candy” of peanut butter, powdered milk, and molasses. Pretty decent.

  24. What is the significance of putting it in your coffee but only if you add cream as Mark states as one of his first ways to use molasses?

    1. Pretty sure he just doesn’t like the taste and recommends the cream as an additional buffer.

  25. One teaspoon of molasses in warm water is a pleasant drink. I have one glass a day with meals.

    A tablespoon of molasses seems like overkill. It’s very strongly flavored. Surely it’s hard on the stomach?

    1. Why in the world would you think it’s “hard on the stomach?” A teaspoon is serious “underkill.” Glad you like it, for sure, but why bother?

  26. A couple teaspoons of molasses in a cup of hot tea is my favorite way to include molasses in my diet. I’ve grown quite fond of the combination.

  27. I left the Paleo Purity Patrol some time ago. In terms of calorie percentage, I’m probably an 80/20 kinda guy. Lately, I’m using peanut butter mixed with milk and molasses, a good time to take my gelatin, too.

    I find life is better with modest use of white bread. The smallest, thinnest slices I can find. Yeah, I know it’s nutritionally devoid, but it’s not like I’m not getting everything I need from everything else I eat. White bread toast with lots of butter, yum. And so nice to have sandwiches again, both for convenience and variety. I eat zero to four slices a day. Ain’t gonna kill me.

  28. My grandmother used to make something called “Tiger’s Milk” each morning for breakfast. It was blackstrap, brewers yeast and I forget what else (milk? egg?) all whipped up in her trusty blender. It was pretty good, too. Not at all sweet, but sort of eggnoggy. I think she got the recipe from one of Adele Davis’s books. My grandmother thought Adele walked on water.

  29. Oh, HAH! Thanks for answering my question. 🙂 I totally didn’t read this yesterday… I’m going to try putting it in my coffee and also on squashes. I bet it will be good on baked sweet potatoes! The nuts sounds interesting too!

  30. I just read this. Any thoughts?

    It is claimed that the chief value of molasses lies in the fact that it is rich in vitamins of the B family. Considering the process which the molasses has gone through, this is quite impossible. First of all, the B vitamins are water soluble. Large quantities of water are added to the molasses during its manufacture. So the B vitamins would be dissolved. Second, B vitamins are destroyed by heat at even a moderate temperature. They are certainly destroyed by the high heat and long boiling time required in the process of rendering molasses.

    1. If B-vits are destroyed by heat at moderate temperatures, how can they be available in liver? More questions raised than answers for me in this one! (Which is probably no bad thing. 🙂 )

    2. All but one of the B vitamins are very stable in the presence of heat – in fact most vitamins of any letter tend to be very stable when heated. And don’t forget that the process of producing molasses is reduction…simmering/evaporating away the water/cane juice which then concentrates any solutes.

  31. Any thoughts on this? I just read it

    “It is claimed that the chief value of molasses lies in the fact that it is rich in vitamins of the B family. Considering the process which the molasses has gone through, this is quite impossible. First of all, the B vitamins are water soluble. Large quantities of water are added to the molasses during its manufacture. So the B vitamins would be dissolved. Second, B vitamins are destroyed by heat at even a moderate temperature. They are certainly destroyed by the high heat and long boiling time required in the process of rendering molasses.”

  32. I can eat molasses straight out of the jar by the spoonful. I’ve been eating it that way since I was a little kid. I love it. I’ve always wondered if that meant I was iron deficient.

  33. Which contains more anti nutrients? Whole grains or refined grains?

  34. Molasses: I often eat cottage cheese or sour cream mixed with 1 tbsp molasses – very delicious and juicy. I also add a bit of raisins, coconut shreds, sometimes nuts and seeds. Recently I started adding 1 tbsp olive oil to the mix – unexpectedly even more delicious 🙂

    Another good combination is hot chocolate: melted butter, cocoa powder, molasses, spices (turmeric, pepper, chili), coconut oil, nuts, seeds, dried fruits, coconut shreds.

  35. I can’t even count how many times I’ve asked “Can you handle having something gross in your mouth for few short moments?”

  36. Lately I’ve been dwelling on vitamin E, which I term vitamin elusive since it’s not a widespread nutrient. From my reading, leafy greens (with a fat source as it’s a fat soluble vitamin) and nuts and seeds seem like your best bet for it. I’ve also read that whole grains are a source, wheat germ oil being supreme (I can’t recall finding that for sale anywhere), but the last time I read the nutrition facts on a whole wheat loaf of bread that mentioned vitamin E it was practically a negligible amount, like 4% a slice or something.

  37. I must be the only human who loves molasses by the spoonful!!!!

  38. First of all, I’m trying your friends smoothie with the instant coffee and blackstrap. but my question is, do whole grain oats contain enough micronutrients to add to your diet as a healthy whole grain?

  39. Did you know that caffeine is anti-vitamins? So having blackstrap molasses with coffee defeats the object of getting nutrients this way. I was a major tea drinker and have cut it off even my decaf version because it still contains caffeine. I was chasing my vitamins with a cup of tea on a regular basis, duh! 🙁