Delights of Raw Cacao—Benefits and Recipes

When people think of chocolate, they are most likely thinking of the sweet, indulgent bars and desserts we know so well. Another side to cacao exists that is purer and more nutrient-dense with many health benefits: raw cacao. Unlike most commercial chocolate’s heavily processed cocoa, in raw cacao lie loads of antioxidants, minerals, and even mood-enhancing compounds. Cacao is a great ingredient with a number of health benefits, so we will be demonstrating in this blog some delicious and easy recipes to make in order to enjoy the benefits of this superfood.

What is Raw Cacao?

It is prepared from the seeds of a tree called Theobroma cacao, which is also simply referred to as cacao beans. These beans are fermented, dried, and processed at low temperatures, without losing the nutrients and natural flavors of the cacao. Traditional cocoa, on the other hand, is roasted at an extremely high temperature—a process that rids much of its beneficial compounds. It can be consumed in various forms, including:

• Cacao Nibs: These almost resemble their natural cacao beans but have been crushed to bring about a crunch with great flavor to dishes.
• Cacao Powder: It is made by grinding cacao beans on a very fine powder basis, hence can be used in smoothies, desserts, and drinks.
• Cacao Butter: This is a type of fat taken from cacao beans, normally used in the preparation of chocolate, but also in the making of cosmetics.

Health Benefits of Raw Cacao

It is a powerhouse of nutrition. Here are some its key health benefits:

• Antioxidant Rich
  Raw cacao is full of antioxidants, flavonoids in particular, which help protect the cells from possible damage by free radicals. Antioxidants play a significant role in reducing inflammation, maintaining heart health, and preventing chronic diseases.
• Mood-Boosting Properties
  It naturally contains compounds such as theobromine and phenylethylamine, known for elevating mood and energy levels. Both of these may be involved in producing and releasing serotonin—a hormone associated with feelings of well-being that helps lower stress.
• Rich in Magnesium
  It is an important mineral in the body to regulate muscle and nerve function, balancing blood pressure, and encouraging better sleep and relaxation. As one of the richest plant-based sources of magnesium.
• Good for the Heart
  Various flavonoids present in this bitter cacao facilitate blood flow and lower blood pressure, hence reducing the risk of cardiovascular disease. Flavonoids consumed by drinking cacao on a regular basis will also lower levels of bad cholesterol and increase the good.
• Supports Cognitive Function
  Increased raw cacao can also boost compounds in the brain. Increased blood flow to the brain is, therefore, a supportive way to have better concentration, memory, and absolutely everything else brain-wise.

Delicious Raw Cacao Recipes

Now that we have talked about its benefits, let’s proceed to some of the super easy and scrumptious cacao delicacies you can make at home!

Raw Cacao Energy Balls
Ingredients:

• 1-cup raw cacao nibs
• 1 cup dates—medjool, pitted
• ½ cup almond butter
• ½ Cup raw nuts: almonds, walnuts, or cashews
• 2 tablespoons cacao powder
• 1 tablespoon chia seeds
• 1 teaspoon vanilla extract
• A pinch of sea salt

Directions:

• Place the dates and nuts in a food processor until it forms sticky dough.
• Add the almond butter, raw cacao powder, chia seeds, vanilla extract, and sea salt. Blend very well.
• Stir in nibs for crunchiness.
• Roll mixture into small, bite-sized balls. Refrigerate for 30 minutes to set.
• Munch on these energy-packed snacks before your workout or during.

Raw Cacao Smoothie Bowl
Ingredients:

• 1 frozen banana
• 1 cup almond milk, or any plant-based milk of choice
• 2 tablespoons cacao powder
• 1 tablespoon chia seeds
• 1 tablespoon almond butter
• 1 teaspoon maple syrup to taste (optional)
  Toppings: fresh berries, granola, raw cacao nibs, shredded coconut

Directions:

• In a blender, blend frozen banana, almond milk, cacao powder, chia seeds, almond butter, and maple syrup (if using) until smooth and creamy.
• Transfer the mixture to a bowl, topped with whatever your heart may desire: fresh berries, granola, cacao nibs, and shredded coconut.
• This is best served fresh, as it provides a refreshing and nutrient-rich breakfast or snack.

Avocado Mousse with Raw Cacao
Ingredients:

• 2 avocados, ripe
• ¼ cup cacao powder
• ¼ cup maple syrup or honey
• 1 teaspoon vanilla extract
• A pinch of sea salt
• Fresh berries or cacao nibs for garnish

Directions:

• Scoop the flesh from the avocados into a blender or food processor.
• Throw in the cacao powder, maple syrup, vanilla extract, and sea salt. Blend until very smooth and creamy.
• Taste and add more sweetness if needed.
• Spoon the mousse into individual serving dishes. Refrigerate at least 30 minutes.
• You can also top it with fresh berries or cacao nibs for an added texture and flavor.

Raw Cacao Chia Pudding
Ingredients:

• 2 tablespoons raw cacao powder
• 2 tablespoons chia seeds
• 1 cup almond milk
• 1 tablespoon maple syrup
• ½ teaspoon vanilla extract
• Whipped cream or fresh fruit/nuts for topping

Directions:

• In a jar or bowl, whisk together the cacao powder, chia seeds, almond milk, maple syrup, and vanilla extract. Let it sit for about 5 minutes, stirring again to avoid clumping.
• Let cool, then cover and refrigerate for at least 2 hours, or overnight, allowing it time to thicken with the chia seeds.
• Enjoy with fresh fruits, nuts, or sprinkling with coconut flakes for a nutrient-rich dessert or breakfast.
  

Adding raw cacao produces one of the best ways to enjoy not only delicious flavors but also chocolate’s myriad health benefits. Be it energy bites, creamy avocado mousse, or a smoothie bowl—the list is endless. Therefore, with raw cacao, you can avail yourself of rich, indulgent flavors while keeping things healthy. Go ahead—simply try these recipes and see for yourself just how versatile healthy raw cacao can be!

Indulge in these guilt-free cacao indulgences and let those chocolate cravings work for you!

Have you tried any raw cacao recipe before? Share in the comments section below!