Tasty, Healthy Ways to Use Raw Cacao
Don't call it a comeback.
Yes, raw cacao is the latest player in chocolate-fad land, hailed by many as a nutritionally magical superfood. But it's been around for, well, forever -- once dubbed the "food of the gods" by the Aztecs and restricted to society's elite. Indeed, raw cacao -- which hasn't been processed or roasted -- is considered a healthier option than your standard Hershey's bar. Here's a look at how to use it.
But first -- how good are we talking?
Since raw cacao is not processed, it retains important vitamins and minerals, such as magnesium and iron, which are largely lost during processing. One ounce of raw cacao powder contains about 64 calories, 9 grams of fiber, 5 grams of protein, 4 percent of your daily calcium needs and 22 percent of your daily iron needs. "I find it so much richer in taste than regular cocoa, and I love that it's high in antioxidants," says Gena Hamshaw, a clinical nutritionist and author of "Choosing Raw." "It means that I have a constant validation of my chocolate habit."
Choose your type.
This is as important as cacao decisions get: How will you take yours? Raw cacao nibs are popular. After cacao beans are roasted, they're separated from their husks and broken into smaller pieces -- think chocolate chips. Nibs work well by themselves, as flavorful little snacks, or added to other dishes. Then there's raw cacao power, which is typically added to smoothies and other beverages. Cacao butter, meanwhile, is the pure, cold-pressed oil of the cacao bean, often used to make raw cacao bars and other desserts.
Snack bars and balls
Hamshaw recommends her homemade five-minute raw cacao snack bars and raw vegan brownie bites. If you opt for the snack bars, mix in your favorite dried fruits, nuts or nut butters -- and enjoy for the two weeks they'll stay good in the fridge. The brownie bite balls, meanwhile, contain ingredients such as walnuts, cacao nibs and pitted dates -- and as one of Hamshaw's readers commented, they'll "convince anyone that raw desserts are divine."
Smoothies
Give Hamshaw's superhero superfood smoothie a whirl -- it blends hemp milk, goji berries, cacao powder, chia seeds, strawberries and more. Bonus for those with dietary restrictions: Not only is it raw, but it's vegan, gluten free and soy free, as well. If you're not feeling all the superfoods, try the Chocolate Dream Protein Smoothie touted by Meghan Remedios, who works with nuts.com. "It's easy to make a delicious chocolate protein smoothie with just a handful of healthy ingredients: raw cacao powder, hemp protein powder, milk, a banana and ice," she says.
Other beverages
If smoothies aren't your cup of cacao, don't fret. Hamshaw's chai spiced hot chocolate and chocolate maca almond milk are tasty alternatives. The latter blends maca (a root vegetable native to the Andes of Peru) with almonds, Medjool dates, raw cacao powder and more. Pair it with macaroons -- yes, they're loaded with raw cacao, too.
Mixed with granola
Hamshaw speaks highly of mixing raw cacao into granola recipes -- in particular, she enjoys raw cacao crunch granola. You'll need ingredients such as buckwheat (soaked for two to three days and then dehydrated), sunflower seeds, cacao nibs, chocolate date paste and almond butter. As Hamshaw writes on her blog, raw granola is "highly versatile: You can put it on top of smoothies, cover it in almond milk and eat with a spoon, sprinkle over fresh fruit and snack on it just the way it is."
Chocolate avocado pudding
This, Hamshaw says, is her favorite raw food dessert -- which she calls "chocomole." "It makes gorgeous use of raw cacao," she says. To further sweeten the deal, it only takes about 10 minutes to make, from start to finish. Singer Jason Mraz, who follows a mostly raw vegan diet, has also shared a chocomole recipe. Ingredients include a ripe avocado, dates and vanilla, and you'll need a food processor or blender.
...and countless other raw desserts
Karen Nickel of rawnewbie.com ticks off her favorites, which include chocolate torte, truffles and ice cream. Raw mint chocolate chip ice cream, for example, calls for ingredients such as coconut milk, spinach, maple syrup and mint extract, with cacao nibs sprinkled on top. Also consider rich and creamy dark chocolates or -- to each her own -- guilt-free chocolates.
Skin mask
If you prefer your cacao on your face rather than in your mouth, consider this facial mask from Minimalist Beauty. Raw cacao, called a beauty food because it's packed with sulfur and antioxidants, is touted for its anti-aging properties. This facial mask blends the cacao with rhassoul clay and honey, and Minimalist Beauty recommends applying it one to three times a week.
Angela Haupt is a senior editor with the Health and Wellness section at U.S. News. You can follow her on Twitter, connect with her on LinkedIn, circle her on Google+ or email her at ahaupt@usnews.com.
