Raw Chocolate. Health benefits and recipes

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Raw?

Food can be considered raw if it’s not been heated over a temperature of around 42 degrees.  If you’re making chocolate and want to be super accurate then you can use a thermometer but you can also simply do the ‘finger test’ and check out whether it feels OK – if it’s too hot then it’s too hot!

Why Chocolate?

Cacao is considered a superfood by many.  A superfood is one which is considered to have a complete or close to complete nutritional profile.  Superfoods are nature’s most nutritionally rich foods and can form and important part of a healthy eating plan.

Cacao has high levels of:

• Antioxidants – which are thought of to be helping in cancer and age fighting
• Vitamin C  - for a strong immune syste
• Phenethylamine (or PEA – a feel good neurotransmitter which is responsible for the love feelings)
• Omega 6 fatty acids (these aren’t present in cooked chocolates to the same intensity as heating causes them to become rancid and subsequently cause inflammation.
• Tryptophan (essential amino acid)
• Serotonin (the happy hormone)

Physical benefits include:

• Weight loss (thought to be due to high levels of chromium (which can naturally regulate blood sugar)
• Prevention of cavities (due to theobromine which kills one of the strains of bacteria that causes tooth decay).
• It’s high in magnesium which is often lacking in the modern diet and is helpful in
• Improved peristalsis
• Relaxation of the cardiovascular system and muscles
• Balancing blood pressure, lowering cholesterol and scrubbing away arterial plaque
• Helpful in menstrual issues

And of course chocolate is thought to be an aphrodisiac too!

Natural sweeteners

• Agave Nectar
• Raw of local honey
• Maple Syrup
• Coconut Sugar
• Coconut nectar
• Stevia
• Dates
• Raisins
• Figs
• Lacuma (fruit powder)

My personal feeling?

Chocolate, raw or otherwise, is a treat and not a staple for me. As I’ve gone ‘more raw’, I notice the effects of cacao more than I used to and am aware of it being not dissimilar to the effects someone may experience from caffeine. As such, it’s not something that I’d have daily. That said, I think raw chocolate can have positives – and it’s way better than a bar of dairy milk. A small amount can be satisfying, tasty and enough to ensure pleasure without overwhelm.

BASIC RAW CHOCOLATE RECIPE

Ingredients:

• 100g Raw Cacao Butter
• 4-5 Tablespoons Raw Cacao Powder
• 1-2 Tablespoons Lucuma powder
• 2-4 Tablespoons Date Syrup/ Maple or Agave Syrup or other sweetener
• 1 Small pinch of rock salt (Optional – use good quality sea salt to lift the chocolate flavour)

Ensure all utensils and the bowl are dry before the ingredients are added as water can cause the mix to separate.

Directions:

Place the raw cacao butter in a bowl over a pan of water on a low heat and melt gently.

Once melted add dry powders - mix well.

Ensure the heat is low, add the sweetener and mix well.

Taste the mix once melted and add more sweetener if you prefer a sweeter taste.

Once completely melted and blended remove from heat. Your mixture should be runny and easy to pour* and can be poured or spooned into ice cube trays, silicone moulds or even plastic tubs to make fabulous raw chocolate bars.

Place in the freezer and leave to set for 20 mins to half an hour on in the fridge for around 2 hours.

The mix tastes delicious plain but there is always room for some creativity, so feel free to add some chilli powder for Chilli Chocolates or peppermint essence or vanilla extract, orange peel, coffee or orange liquors are all things that can be added. One great combination according to CHOC Chick is sprinkling in some crushed cardamom seeds and sea salt (which they say is absolutely amazing!!).

*If your mix is not runny and easy to pour, this may be because too much raw cacao powder has been added, so try adding a little more raw cacao butter and keep mixing and tasting until you have the right blend.

CAROB DATE SAUCE RECIPE

Ingredients:

·        1 cup medjool dates

·        1 cup coconut water

·        ½ cup carob powder

Directions:

Place all ingredients in the blender and blend until smooth. If you want a runnier sauce add more coconut water and a thicker sauce add slightly less.

You can add in some vanilla, cinnamon or it’s great just as it is too.

Use as dipping sauce for fruit, ice cream topping or just a chocolate sauce where desired.