Molasses is a dark, viscous liquid that is a byproduct of sugar production made from either sugar beets or sugar cane. It is produced when sugar syrup is boiled to get to crystalline form, and in particular, blackstrap molasses is made from the third boiling of sugar syrup. You can also buy less hearty forms of molasses made from other boilings, and many people prefer these to blackstrap molasses since they are lighter in taste. On the other hand, blackstrap molasses is considered superior in nutritional content, and may be especially touted as a healthy food. Referred to as treacle in the UK, molasses was a common cure-all for many tummy upsets. Brimstone and treacle — sulfur and molasses — was commonly used to loosen the bowels and thus “cleanse” the system.

Even though blackstrap molasses is made from the same foods from which we derive sugar, it is probably the most nutritious sweetener you can buy. Two teaspoons (13.67 g) contains over 10% of the US Recommended Daily Allowance (RDA) of manganese, copper, iron, calcium and potassium. Lower amounts (slightly less than 10%) of magnesium, vitamin B6 and selenium are also present. Blackstrap molasses has the same caloric content as sugar, about 16 calories per teaspoon.

It’s important to note that while the iron content of blackstrap molasses is relatively high, calcium will interfere with its absorption. Therefore, using the molasses to increase iron levels isn’t nutritionally sound. On the other hand, using the molasses to increase calcium and magnesium levels makes more sense. If you want to boost the calcium in milk for instance, you might try adding a teaspoon or two of blackstrap molasses to a glass of milk. Some kids and adults really enjoy this extra sweetness.

In the past, blackstrap molasses was used primarily in animal feeds, but the health food movement beginning in the 1960s and 1970s prompted many health food stores to begin carrying this sweet substance as an alternative to other sweeteners. For a time, particularly when sugar was first being produced, molasses of all types was often the sweetener of choice since it was less expensive than sugar. When you go to a basic grocery store, chances are you’ll find molasses, but finding the blackstrap version is usually a bit trickier. Check health food or natural foods stores for it instead.

You can substitute blackstrap types for other forms of molasses; it still has that distinctly sweet but smoky taste with a tangy finish, and is slightly more bitter than other forms of molasses. You can drizzle it on hot cereal, use it in baked beans, pumpkin pies, gingerbread or a variety of other recipes that call for molasses. When sold as treacle in the UK, it should not be confused with golden syrup — used to make treacle tart — which does not boast the same nutritional content.