Mesquite meal or flour is made from the dried seed pods of the mesquite tree, a common tree in the American Southwest. In fact, the tree and its pods were an important food staple of the Native Americans, who would grind them to make sweet flour that could be used for soups, drinks, puddings, porridge, and dried cakes. The dried pods also were picked right off the tree and chewed on. They continue to be a favorite treat for local critters like squirrels and birds. Some people say the seed pods taste similar to slightly sweet Cracker Jack snack food.
Type 2 diabetes was virtually unheard of in Southwestern tribes as many of their native foods had protective properties and helped keep blood sugar levels low and stable. As mesquite meal began to be replaced with white flour (and other unhealthy foods were added to their diet), type 2 diabetes became a problem. In fact, tribes in this area now have the highest rates of diabetes in the world.
Mesquite is a high-protein superfood that is low on the glycemic index, is gluten-free and is a good source of calcium, iron, lysine, manganese, potassium, and zinc. With respect to diabetes, it is a good source of soluble fiber, tannins, inulin, and mucilaginous polysaccharide gums that help to prevent and improve diabetes.
Mesquite is much more than a flavor to enhance barbequed meats. You can use mesquite meal in recipes that use flour such as cookies, cakes, and bread. Because it is naturally sweet, you may be able to reduce sugar in recipes. When cooked, the flavor of mesquite becomes stronger and can be overbearing. To tone the flavor down, it is best to include a mix of mesquite meal and wheat flour in recipes. Replace 1/4 to 1/2 of each cup of wheat flour with mesquite flour.
Mesquite meal can also be sprinkled on hot cooked cereal instead of sugar and can also be added to smoothies to add nutrients such as fiber and protein. There are traditional simple recipes using mesquite meal for porridge and drinks called pinole and atole that are usually not much more than just mesquite meal and water.
Try out this recipe for Arizona Waffles using mesquite flour.
Two tablespoons of mesquite meal or flour contains 30 calories, 6 g carbohydrate, 3 g fiber, and 1 g protein.
