This chocolate dip, makes the perfect healthy treat! You can use it as a fruit dip, to fancy up some in-season clementines, or for strawberries for your Valentine. Dip bananas in it and sprinkle with some crushed nuts and freeze! I use no refined sugars in this, using dates to sweeten instead. Dates are a great natural sweetener, as they have in-tact fiber, and are great sources of magnesium and potassium. There is a sneaky ingredient that no one will be able to tell-beans! The beans provide a great source of plant-based protein, magnesium, iron, and potassium. I use cannellini beans here, as I find them to be the creamiest bean, without imparting a lot of flavor. The addition of the nut butter provides extra flavor and creaminess, without adding in too much in the way of bad calories. I adapted this recipe from one of Chef AJ’s, that I tried at a Forks Over Knives Conference. This dip doesn’t harden without being frozen, so be sure to account for that.
And now on to cacao! I just love saying the word “cacao”! I mean really, don’t you? But, more than saying it, we love to eat it! I just went to the grocery store and the amount of candy being displayed for Valentine’s Day is just overwhelming! You will soon be bombarded with loads of unhealthy chocolate recipes. Those recipes are often loaded with heavy creams, refined sugars, and added fats. Well, slow down missy! No need to add any of those ingredients to an otherwise healthy food!
You may be asking yourself, what is the difference between cacao and cocoa. Well, I’m here to break it on down for you!
Cacao vs. Cocoa
Raw cacao: Cacao is the true form of chocolate. Cacao nibs (I know it’s a funny word!) are ground up pieces of whole cacao beans, containing the whole nutrition of the bean, without any additional processing. The outer part of the cacao beans, is comprised of fat, and is often removed to create cocoa butter. Cacao powder is raw, and made by cold-pressing un-roasted cocoa beans. You can purchase it on Amazon, or usually in the organic section of your grocery store. Cacao nines, are ground up bits of the cacao seed, before they’re turned into a powder. I use them in place of chocolate chips sometimes, like in my Craisinut Granola Bars.
Cocoa powder differs, in that it takes the raw cacao and roasts it in its processing. In heating the cacao, the cocoa powder loses some of the powerful antioxidant beneficial enzymes that the plant possesses. Dutch-processed powder has been processed with an alkalized solution, making it less acidic and richer in taste, and appears darker. Raw cocoa powder retains a more acidic nature and bitter taste, and is used in baking recipes with baking soda where Dutch-processed cocoa powder is not since it has already been alkalized. All 4 forms of cacao are good for you, provided they’re not combined with added milk solids and sugars, as is usually the case.
There are great health benefits from eating raw cacao, or cocoa in its pure nature, without adding in all of the added sugar and dairy usually associated with chocolate. There are antioxidants in chocolate, called polyphenols, that help to reduce the oxidation of LDL or so-called bad cholesterol, a major risk factor in coronary disease. Additionally, polyphenols inhibit blood platelets from clumping together, reducing the risk of atherosclerosis, hardening of the arteries. It’s very high in magnesium, an element your body uses to help to regulate blood pressure, regulating muscle and nerve function, blood sugar levels, making protein, bone, and DNA.
Cacao contains caffeine and theobromine, both of which stimulate the central nervous system, stimulate the flow of blood in the brain, and increase secretion of the neurotransmitter serotonin, a “feel good/mood enhancing” hormone. Both compounds enhance alertness, facilitate thought formation, and decrease fatigue. They have been shown to improve mood, lift your spirits, and enhances both cardiovascular function and respiration (source). Perhaps, this is why chocolate has become known as an aphrodisiac. Who isn’t more in the mood when they feel good and have their blood flowing more freely?! But typical chocolate desserts do anything but make that happen. They usually are so laden with saturated fat, that they will block any rise in desire, (if you catch my drift, I’m keeping this G-rated folks)!
One of the healthiest way I use cacao is in a pudding, this dip, or as raw nibs in my baked goods, like my pumpkin cranberry bars, or crasinut granola bars. A great way to use raw cacao is in a quick and easy pudding! Combining chia seeds and cacao, you can create a creamy pudding that’s rich in flavor, protein, fiber, and antioxidants! How’s that for a heart-healthy dessert for your loved ones?! This dip can be used on top of a peanut butter pudding too! This recipe is coming soon……
Ingredients:
- 1 cup cannellini beans
- 2 tbsp peanut or almond butter, or tahini as a nut free alternative
- 1/2 cup date paste, or 1/2 cup packed pitted dates soaked in hot water for 10 minutes and drain, about 5 dates
- 1/2 cup raw cacao powder, or cocoa powder (the raw powder provides a richer, darker chocolate flavor, and retains more of the nutritional benefit of the cacao)
- 1/2 cup almond or other plant-based milk
- 1 1/2 tsp vanilla extract
Instructions:
- Place dates into food processor first, and process.
- Add remaining ingredients into food processor or blender, except milk. Puree, and add milk until the ingredients form a thick paste, not too watery.
- Serve alongside cut up fruit, or dip fruit into chocolate dip and serve chilled or frozen (bananas work best frozen). If freezing, place coated fruit onto a piece of parchment paper, and freeze 4-24 hours ahead of desired serving (any longer and fruit may get crystallized).
For more ways to use Cacao, check out:
Chocolate Orange Chia Pudding, which pairs perfectly with my Cinnamon Chia Pudding as a fun layered dessert.
As cacao nibs/chips (these have no added sugars, so will taste differently than chocolate chips):
Nutritional Benefits:
- Good source of plant-based protein, from both beans, almond milk, and nut butter
- No refined sugars, dates help to regulate blood sugar, as they have their fiber in tact
- Plant-based and gluten free-reduces inflammation in the body
- Good source of fiber-helps regulate blood sugar, lower blood pressure, aid in digestive health
- Cacao-stimulates blood flow/circulation, contains a lot of antioxidants
- 1 cup cannellini beans
- 2 tbsp peanut or almond butter, or tahini as a nut free alternative
- ½ cup date paste, or ½ cup packed pitted dates soaked in hot water for about 10 minutes, and then drained, about 5 dates
- ½ cup raw cacao powder, or cocoa powder (the raw powder provides a richer, darker chocolate flavor, and retains more of the nutritional benefit of the cacao)
- ½ cup almond or other plant-based milk
- 1 tsp vanilla extract
- Place dates into food processor first, and process.
- Add remaining ingredients into food processor or blender, except milk. Puree, and add milk until the ingredients form a thick paste, not too watery.
- Serve alongside cut up fruit, or dip fruit into chocolate dip and serve chilled or frozen (bananas work best frozen). If freezing, place coated fruit onto a piece of parchment paper, and freeze 4-24 hours ahead of desired serving (any longer and fruit may get crystallized).
