I’ve got another fun superfood to present you with today, and a delicious recipe to go along with it! You may have heard of cacao nibs but I know many people don’t quite understand the difference between cacao and cocoa, and what on earth is a “nib”?!
Cacao is the purest form of chocolate that you can consume. It's raw and much less processed than cocoa powder... or chocolate bars!
Cacao is a major powerhouse of antioxidants and some of those are lost when it's processed with heat and chemically treated, the action of transforming cacao to cocoa. Now I know we are weary of anything that has been processed, and I admitted that some nutrients are lost, but not ALL of the nutritional benefits are absent and cocoa can still be considered a health food when not paired with sugar and other yucky ingredients. Cocoa typically has more additives, while cacao is raw and typically a bit healthier.
Cacao comes from the seeds of the fruit of the cacao tree. The nibs are cacao beans that have been roasted, separated from their husks, and broken into smaller pieces. They look similar to chocolate chips!
Cacao nibs have more antioxidants than tea, wine, goji berries and even blueberries. Cacao actually has over 40 times the antioxidants of blueberries! Ultimately, its the flavonoids in cacao that make it an above-and-beyond superfood. It also contains high amounts of sulfur and magnesium, essential minerals for a healthy bod.
Good news if you're a dark chocolate fan like myself (seriously, the darker the better, IMO), extensive research has shown that the main health benefits of cacao stem from epicatechin, a flavanol found in cacao. The process of manufacturing dark chocolate retains epicatechin, whereas milk chocolate destroys significant amounts. One more reason to choose dark chocolate over milk!
What are some great health benefits of cacao nibs?
1) Based on the high amounts of magnesium it contains, cacao helps maintain muscle and nerve function. Magnesium is a mineral needed for more than 300 biochemical reactions in our bodies and is depleted rapidly during times of stress. This may be one of the reasons why you crave chocolate when you're stressed out!
2) Every few years there's a headline study that comes out about how eating chocolate can help you lose weight. We love those studies, right? Cacao itself is actually high in fat and calories (which is ok... don't freak out), but pure cacao and cacao nibs are also high in fiber. Eating fiber helps you feel full, sending signals to your brain that calm down ghrelin, the hormone that tells your body to keep eating more!
Now don't confuse this with chocolate bars found at the grocery store because you don't get any dietary fiber when you rip off the wrapper to a Hershey bar. One ounce of cacao nibs has NINE grams of fiber!
3) Cacao nibs are a good source of iron for those who eat a plant-based diet. When I'm working with my vegetarians and vegans I'm always encouraging them to add cacao nibs to their diet to make up for the iron they're not getting from red meat. You can get 6% of your recommended daily iron intake per ounce from raw cacao nibs.
Now it's important to know that the body absorbs iron from animal products much more easily than from plant-based sources. One way you can increase your absorption is to make sure you're pairing your cacao nibs with a vitamin C rich food, like a piece of fruit.
Iron deficiency has side effects like fatigue so consuming cacao nibs and making sure your iron levels are adequate can have a huge impact on energy and therefore weight loss.
4) If you've ever felt like eating dark chocolate really makes you happy, it's not in your head! Cacao is a natural mood elevator and anti-depressant. It is a great source of four brain chemicals that make you happy, neurotransmitters such as serotonin, dopamine, anandamide, and phenylethlamine.
These neurotransmitters are associated with feelings of wellbeing, happiness, and can even alleviate depression. If you're feeling down, you can totally justify cacao as a natural, healthy and delicious way to boost your mood!
How do you consume cacao nibs?
FIRST: Add cacao nibs to your smoothie. This is my personal preference! You want to be conscious of how much you consume, especially if consuming with other high-fat foods, but it's the perfect touch to almost any healthy smoothie recipe. I like to add a tablespoon into any of my chocolate smoothies before blending OR add on top if I'm eating my smoothie with a spoon in a bowl.
SECOND: Add to salads! Try pairing with vitamin C rich foods such as bell peppers, broccoli and citrus fruit to help increase the absorption of iron. I like that it gives a little crunch to the salad! A tablespoon is good.
THIRD: Make a delicious quinoa breakfast bowl or add it to your oatmeal. The flavor pairs well with chia seeds or coconut and is a great touch to any warm, breakfast cereal.
FOURTH: Looking for a healthy way to treat yo self? A scoop of almond butter and a sprinkle of cacao nibs makes a guilt-free dessert.
I’ve also got a delicious Vanilla Latte Overnight Oats recipe for you below!
CLICK HERE TO DOWNLOAD THE RECIPE
Vanilla Latte Overnight Oats
Ingredients:
2 cups Unsweetened Almond Milk
1/2 cup Vanilla Protein Powder
1/2 cup Coffee (cold, strong brewed)
2 tbsp. Almond Butter (divided)
1 tbsp. Maple Syrup (optional)
1/4 tsp. Vanilla Extract
3/4 cup Quick Oats
2 tbsp. Chia Seeds
2 tbsp. Cacao Nibs
Directions:
In a mixing bowl whisk together almond milk, protein powder, cold coffee, half of the almond butter, maple syrup and vanilla extract. Stir in the oats and chia seeds until well combined.
Cover and refrigerate for at least 3 hours or up to overnight.
To serve, divide between bowls and top with the remaining almond butter and cacao nibs. Enjoy!
One more time, in case you missed it above, CLICK HERE TO DOWNLOAD the recipe with an easy-to-read-and-save PDF.
