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21 Best Superfood Cacao Recipes - Discover Superfoods #1: Cacao is Nature’s he

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Discover Superfoods Series #1:
21 Best Cacao Recipes

Donna Davidson & Kay Wood

INTRO:

Milking the
Cacao?

Can so-called ‘Superfoods’ really help you be healthier and feel better?

Good question.

I’m often asked things like, “Can learning how to make chocolate recipes and homemade chocolates from a costlier, raw, organic version of chocolate really be so much better for you?” Or, “Can Cacao and other so-called ‘superfoods’ seriously contribute to a low cholesterol diet or help someone trying to achieve weight loss, or battle debilitating health problems?”

Actually, that’s exactly what happened for me. Today, 5 years on from my first tentative superfoods ‘experiments’, I’m healthier and feeling better than I’d felt for years in my ‘pre-superfoods’ days. And I’m not alone.

Over the past 5 years, I discovered I have a hidden talent for persuading superfood sceptics to give them a try – usually by simply relating my own story to them. Almost all reported experiencing the same increased sense of well-being and improved mental acuity that I’d found; while others also gained relief from persistent and debilitating health issues – which I similarly achieved after adding superfoods into my regular diet (not changing anything else in my diet at the time) by the simple means of drinking a delicious green smoothie every morning.

So, ‘the proof is in the pudding’, as they say. In fact, I have a very special chocolate pudding in this very book for you to find it in! (Section B, Cacao Powder recipe 3.)

Since I began work in the superfoods industry, 5 years ago, I have used myself as a guinea pig for the products I sold; I never wanted to endorse anything that someone has to put into their body that I haven’t personally tested. Initially, the main effect I noticed was significantly increased energy levels and improved mental clarity. I was happy enough with that. However, it got better.

Within 3 months I was able to overcome health issues that I had struggled with for years – despite being a very fit, active person who had worked in the sports and health industries most of my life.

Today, nearly 2 years after starting my own online superfoods business – SuperFoodies.co.nz – I find myself helping to satisfy the growing demand for the highest quality superfood products available, mainly for New Zealand and Australian customers. However, the other day I received my first order from Dubai – and it was substantial! Enquiries from other countries are steadily increasing.

This book (and the rest of the Discover Superfoods Series to come) is designed to be an easy introduction to superfoods; simple recipes, easy to make, absolutely delicious. If you downloaded this book you are either a ‘superfoods newbie’ or an existing fan looking for some new ideas. Either way this book is perfect for you.

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Not sure which recipe you want to try first?

They all look good, right? If you can’t decide which one you want to try first, I’ve made it easy for you. This ‘green tick’ icon appears next to 3 personally selected recipes: 1 from each section. Each one is a great first choice, and personal favourite.

Donna’s ‘Tick Start’ Top 3
1. Chocolate Caramel Slice >> Try Me!
2. Blueberry Chocolate Mousse Torte >> Try Me!
3. Maqui Berry Cacao Truffles >> Try Me!

The process of selecting my ‘Tick Start’ Top 3 recipes was genuine agony (Kay forced me!), because I love all the recipes in this book. They’re simply, in my opinion, 21 of the absolute best Cacao (natural chocolate) recipes available on the planet.

I know you’ll find them delicious, energising, and much better for you – and your loved ones. Why not pick a recipe and try it this week? Maybe tonight.

Eat better, think better, feel better.

Donna Davidson
SuperFoodies.co.nz
Facebook.com/SuperFoodies
[email protected]

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Meet the Authors

Donna Davidson Bio: Now happily living by the Pacific Ocean in beautiful New Zealand, Donna’s primary passion has always been in the health, fitness and well-being arena. Several years ago, while working in the superfoods industry, Donna personally experienced the profound benefits of incorporating superfoods into her regular diet and she now credits them with … read more >

Kay Wood Bio: Originally from the world of advertising and marketing, Kay has more recently specialised in copywriting and content creation for the Internet. For nearly 10 years Kay has been ‘ghost-writing’ info blogs for online businesses and offering her help to clients struggling to turn their awkward prose and bad spelling into … read more >

Health Benefits of Cacao

Nature’s raw, organic chocolate superfood. Mmmm… antioxidants… procyanidins… alkaloid theobromine! Cacao contains high levels of antioxidants vital for protecting our cells and tissues from disease, and may help to slow cell degeneration. Cacao is also rich in … read more >

What are Superfoods?

Superfoods are a special category of foods found in nature. These foods are superior sources of the anti-oxidants and essential nutrients that our bodies need, but cannot make themselves. Superfoods are calorie-sparse and nutrient-dense, so they pack a lot of punch for their weight and deliver more … read more >

Testimonials about Superfoods

Lost over 7kg and feeling so much better: Thank you so much for the healthy delicious treats (recipe) for Christmas. I am still enjoying my new eating regime with super foods. I have lost over 7kg and feeling so much better in myself. Everyone comments on how well I … read more >

Superfoods Descriptions

Sacha Inchi Protein Powder: Vegetable protein powder from the South American Sacha Inchi seed. Contains 60% complete protein, all essential amino acids acids, as well as the omega essential fatty acids. Easily digestible and light nutty flavour. Perfect for pre and post workout smoothies, maintaining and building … read more >

Try the ‘Pudding’ Challenge …

Will, so-called, ‘superfoods’ really help me be healthier and feel better? Good question. OK, first, let’s consider the vital relationship between our modern diet and our health: the steady and observable decline in health and rise of chronic conditions such as allergies, asthma, and skin conditions in western countries over the last 60-100 years is generally agreed, by scientists and medical experts, to be … read more >

Conclusion

The proof is in the pudding. Why not give superfoods a try? In our experience, most people find after adding superfoods to their regular diet (often by simply replacing breakfast with a ‘superfood smoothie’) that they feel more energetic, start noticing improvements or even the elimination of … read more >

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Copyright © 2015 by Donna Davidson and Kay Wood

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. However, recipes are for sharing and the authors are quite happy for you to share individual recipes with your friends – especially if you recommend this book.

Disclaimer

Any references to the health benefits of superfood ingredients referred to in this recipe book are the opinion of the authors based on the best information currently available to them and are provided for informational purposes only; they are not intended as medical advice. If you have an existing medical condition and/or concerns about eating any of the ingredients mentioned in this book, you should seek the advice of a qualified medical practitioner before doing so.

Serving Sizes Disclaimer

Serving sizes indicated in this book are intended as a guide only. Actual serving sizes often vary between individuals, so feel free to alter them to suit yourself.

Credits

Special Thanks to :: Louise, Susie, Debs, and Anna – for their contributions.

Photo Contributors :: Maaka McQuillan, Jess Thomson
Graphic Design, Layout, Copywriting :: Kay Wood
Recipe Creation + Testing :: Donna Davidson
Kindle Formatting :: Jay Syder

Super Healthy Kiwi Publishing
SuperFoodies NZ
157a Harbour Road
Ohope Beach 3121
New Zealand
http://superfoodies.co.nz

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Table of Contents

A. CACAO BUTTER recipes

1. Chocolate Caramel Slice

2. Orange Chocolate Fudge

3. Christmas ‘Black Forest’ Chocolate Treats

4. Homemade Healthy Chocolates

5. Peanut Butter Squares

6. Choc Fudge Protein Bar

7. Cacao and Maca Latte

B. CACAO POWDER recipes

8. Blueberry Chocolate Mousse Torte

9. Cashew Nut Chocolate Ice-cream

10. Chocolate Chia Pudding

11. Rich Chocolate Mousse

12. Gluten-free Chocolate Bliss Balls

13. Easy Chocolate Sauce

14. Spicy Hot Chocolate Drink

C. CACAO NIBS recipes

15. Maqui Berry Cacao Truffles

16. ‘Emergency’ Ice-cream

17. Delicious Chocolate Muffins

18. Chocolate Crunchies

19. Serious Protein Balls

20. Ancient Grains Fruit & Nut Bars

21. Chocolate Smoothie ‘pick-me-up’

D. Health Benefits of Cacao

E. Donna Davidson Bio

F. Kay Wood Bio

G. What are Superfoods?

H. Testimonials about Superfoods

I. Superfoods Descriptions

J. Conclusion

SECTION A

CACAO
BUTTER
recipes

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Chocolate Caramel Slice

Serving size: makes 30 slices
Time to make: 35 mins

Base Ingredients

2½ cups walnuts
½ cup dried dates – soaked for 15 mins in hot water
1 cup desiccated coconut
2 tablespoons lucuma powder
½ teaspoon vanilla paste
1 pinch of salt
¼ teaspoon ground cinnamon
1 tablespoon maple syrup / or yacon syrup

Caramel Ingredients

½ cup almond butter
1 tablespoon lucuma powder
1 pinch of salt
½ teaspoon vanilla paste
1 cup liquid coconut oil
¼ cup maple syrup / or yacon syrup

Chocolate Topping Ingredients

130g cacao butter
⅓ cup cacao powder
1 tablespoon honey
¼ cup maple syrup / or yacon syrup

Base method:

  1. Blitz walnuts in blender until nice and fine (but not powder). Set aside.
  2. Make a date paste in the blender with the soaked dates and add some date water if needed to make a smooth sticky paste.
  3. Return nuts to the blender with all other base ingredients and blitz until well combined. You can finish off by hand if this is easier.
  4. Line a medium size slice tin with baking paper and press in the base mixture. Once evenly flattened put in refrigerator or freezer while you make the caramel.

Caramel method

  1. Before starting, make sure that the almond butter is at room temperature, and the coconut oil isn’t too hot – it should be just warm enough to be liquid.
  2. Place almond butter, lucuma, salt, vanilla paste and maple syrup in blender. Mix on low until smooth, then slowly pour in the coconut oil.
  3. Once all oil is added, blitz on high speed until well combined and smooth.
  4. Pour this caramel mixture evenly over the base and return to the refrigerator or freezer to set before making the chocolate topping.

Chocolate Topping method

  1. Melt cacao butter in bowl placed in a larger bowl filled with boiling water. Once melted add all other ingredients and whisk with a hand whisk.
  2. Pour chocolate on top of caramel and return to refrigerator.
  3. After about 15 mins and (very important) before the chocolate sets ‘hard’: remove from the refrigerator and ‘score’ some cutting lines into the chocolate with a sharp knife. If you neglect this step the chocolate topping will splinter when cutting into slices later on. Return to refrigerator to set completely.
  4. When fully set, remove from the refrigerator and cut into slices along your previous ‘score’ lines with a sharp knife. Garnish with a sprinkle of cacao nibs and serve.

  • Notes:

TIP: If you melt your cacao butter first then it will be ready when you need it.

This recipe will keep in the refrigerator for about 2 weeks or, indefinitely in the freezer.

The serving size of ‘30 slices’ obviously depends on how big you like your slices – so please take my serving size indications as a guide only and feel free to divide up according to your own preferences.

Next recipe: Orange Chocolate Fudge
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Orange Chocolate Fudge

Serving size: makes 48 pieces
Time to make: 30 mins

Base Ingredients

¼ cup cacao powder
1 cup walnuts
½ cup coconut
¼ cup cacao nibs
½ cup dried dates – soaked in hot water for approx. 15mins
1 tablespoon tahini
1 tablespoon lucuma powder / or yacon powder

Topping Ingredients

100g cacao butter
2 oranges (rind and juice)
2½ cups raw cashew nuts
½ cup maple syrup / or yacon syrup
¾ cup cacao powder

Base Method

  1. Blitz walnuts in blender until they are a rough powder and put aside until needed.
  2. Soak the dates (12 dates is about ½ cup) in boiling water for 15 mins. Make a date paste by blending the dates in the blender and adding the date water until you get a nice sticky smooth paste.
  3. Add all base ingredients to the blender and blitz until well mixed. Remove from blender and mix by hand if needed. Press into a 26cm x 19cm dish lined with baking paper.
  4. Place in refrigerator or freezer for ½ an hour – or while you are making the filling.

Topping Method

  1. Blitz cashew nuts into a fine powder.
  2. Melt cacao butter (Note: Cacao butter is easy to burn if you melt it in a pot on the stove. I always stand it in a dish sitting in a larger dish of boiling water for 15mins).
  3. Place all topping ingredients in blender, with cashew nut powder, and mix together until smooth.
  4. Remove base from refrigerator and spread the fudge mixture on top.
  5. Return to refrigerator to set. Setting takes about 30 to 60 mins.

  • Notes:

Your fudge will be easier to cut up later if you remember to ‘score’ it just before it fully sets. It will keep in the refrigerator for up to 2 weeks. You can also freeze it if you wish to keep it longer.

Next recipe: Christmas ‘Black Forest’ Chocolate Treats
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Christmas ‘Black Forest’ Chocolate Treats

Serving size: makes 50 pieces
Time to make: 15 mins

I’ve created this quick, and very easy ‘black forest treats’ recipe, to make your Christmas chocolate snacking a whole lot healthier – but still appropriately yummy.

Ingredients

1 cup cacao butter
½ cup cacao powder
½ cup yacon powder / or ¼ cup coconut nectar / or maple syrup / or honey
¼ cup coconut chips
2 tablespoons goji berries
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons dried cranberries / or dried fruit of your choice

Method

  1. Place cacao butter into a heat-proof bowl over a pot of slowly simmering water to melt. I sit the bowl in the top section of a ‘double boiler’ – saucepan.
  2. Remove from heat and use a whisk to beat in the cacao and yacon powders, or sweetener, until dissolved.
  3. Pour liquid chocolate mix into a 24×19 cm baking dish lined with baking paper and sprinkle the coconut, goji berries, pepitas and dried cranberries, or other dried fruit, over the top.
  4. Place in the freezer for 10-30 mins to set. Once the chocolate is set, break into pieces.

  • Notes:

This Christmas you can treat your friends and family to this healthy chocolate superfood snack that is ‘calorie friendly’ – yet still packed with all the decadent indulgence they expect.

If you want your chocolate pieces to be ‘uniform’ in size, then you will need to ‘score’ the chocolate with a sharp knife before it completely sets. Otherwise, you will be looking at it breaking up into a variety of irregular shapes – which can be fun too. Although maybe not if you have children (or a spouse) who like to fight over who gets the biggest piece!

Next recipe: Homemade Healthy Chocolates
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Homemade Healthy Chocolates

Serving size: makes 12 chocolates
Time to make: 30 mins

This recipe for healthy, homemade chocolates is easy – and the results look spectacular. As an amateur chocolate maker, I couldn’t believe my eyes when first I watched them emerge from their molds looking ‘professionally-made’. They taste absolutely delicious too!

You will need 12 mini molds (I like the new silicon ones) to create the chocolate shapes.

Ingredients for chocolate outsides

30 g cacao butter
½ cup cacao powder
2 teaspoons coconut nectar / or brown rice malt syrup / or maple syrup
3 tablespoons extra virgin coconut oil

Ingredients for chocolate centres

3 tablespoons coconut butter (see * Notes below, for how to make your own)
1 drop of peppermint essential oil – culinary-grade
½ teaspoon coconut nectar
2 tablespoons extra virgin coconut oil

Method

  1. Place the coconut oil and cacao butter in a bowl to melt. Place this bowl in a bigger dish of boiling water to melt, or if you prefer melt over a saucepan of boiling water.
  2. Once melted, take the bowl out of the water and add the cacao powder and coconut nectar. Pour into a jug.
  3. Arrange 12 mini silicon cups on a tray and fill each case with chocolate (enough to fill the base of the cup). Place the tray in the refrigerator or freezer to set (takes about 10 minutes).
  4. In the meantime, return the remaining chocolate mixture left over in the jug back to the hot water dish to keep it liquefied.

For the centres

  1. Place all centre ingredients in a bowl and melt over hot water just enough to combine ingredients and have a firm manageable mixture, don’t melt to a liquid.
  2. Divide into 12 equal amounts or measure a teaspoon full and mould into a flattened ball.
  3. Take chocolate base out of the refrigerator and place the filling in the centre of each cup. Return to refigerator or freezer to set.
  4. When nicely firm, take out of freezer and pour the remaining chocolate into each case. Remember to leave enough space around the peppermint centre for the chocolate to run down the sides.

  • Notes:

How to make your own Coconut Butter (optional):

Ingredients

1 cup of shredded or desiccated coconut
1 teaspoon melted extra-virgin coconut oil
1 pinch of salt

Method

Place the coconut in a blender and blitz on high speed, until it becomes a butter consistency, this takes a couple of minutes. Add some salt and coconut oil to adjust the texture only if necessary as you go. You are aiming to make a nice ‘buttery paste’. If you believe that the paste has become a little too runny, bear in mind that it will become thicker again when you rest it.

Next recipe: Peanut Butter Squares
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Peanut Butter Squares

Serving size: makes 24 squares
Time to make: 30 mins

Base Ingredients

3 tablespoons honey
5 tablespoons peanut butter
1 tablespoon cacao powder
2 tablespoons cacao nibs
1 cup desiccated coconut

Centre Ingredients

3 tablespoons honey
6 tablespoons peanut butter
3 tablespoons coconut oil

Topping Ingredients

60g cacao butter
1 tablespoon honey
1 tablespoon maple syrup
1 ½ tablespoons cacao powder

Base Method

  1. Place honey and peanut butter into a medium sized bowl and mix to combine. (Warm the peanut butter and honey slightly – so they will mix easily)
  2. Add cacao powder and nibs and mix to combine. Then add coconut and mix again.
  3. Use hands to work the mixture, until it is sticking together.
  4. Press mixture firmly into 20×10 cm loaf tin lined with baking paper.
  5. Place in refrigerator to set.

Centre Method

  1. Place ingredients into a saucepan and heat over very low heat until the mixture has just softened and the oil melted.
  2. Remove from heat and mix until smooth and well combined.
  3. Pour mixture over your base and place in refrigerator or freezer to set.

Topping Method

  1. It is best to wait until the middle layer is set before making the topping, but it doesn’t take long. Place cacao butter in a heat proof bowl, sit bowl in boiling water so cacao butter can melt.
  2. When totally melted, remove bowl from water dish and add the honey, maple syrup and cacao powder.
  3. Mix well with whisk and pour chocolate topping over the middle layer.
  4. Return to refrigerator to set.
  5. Before mix has totally set (after about 10 mins) remove from refrigerator and ‘score’ the chocolate topping into squares; otherwise the chocolate will split if you try to cut it when totally set hard. Return to refrigerator to set firmly.

  • Notes:

For all the peanut butter lovers out there, this recipe truly is a treat. My friend Louise sent it to me because her children – the toughest food critics out there – absolutely love it and she wanted to share it with as many people as possible. I just added cacao nibs to the base for a little extra chocolate ‘hit’ and antioxidant boost.

Next recipe: Choc Fudge Protein Bar
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Choc Fudge Protein Bar

Serving size: makes 30 bars
Time to make: 30 mins

The great thing about this protein bar is while it is packed full of protein and truly satisfying, you can still eat it guilt-free because of its healthy ingredients.

Base ingredients

3 tablespoons cacao powder
1½ cup dried dates (dried dates need to be soaked to soften them)
½ cup desiccated coconut
1 cup almonds
1 cup almond flour
3 tablespoons sacha inchi protein powder
1 tablespoon maqui berry powder
2 teaspoons ginger powder
2 teaspoons cinnamon powder
2 tablespoons chia seeds
3 tablespoons lucuma powder
6 tablespoons melted coconut oil

Icing ingredients

2 tablespoons cacao powder
¼ cup melted cacao butter
1 cup cashew nuts
¼ cup melted coconut oil
½ teaspoon vanilla paste
¼ cup maple syrup
¼ cup dates

Base Method:

  1. Soak dates in hot water to cover and leave for 15 minutes.
  2. Pulse almonds in food processor, then place in a bowl with all the other dry ingredients.
  3. Blitz dates in blender or food processor; use some of the date water to make a sticky paste – but also save some date water for later.
  4. Add coconut oil to date paste and blend; add this mixture to the dry ingredients.
  5. Mix with spoon or hands, adding date water if necessary. It needs to be cohesive enough to form a single ‘ball’ using all the mixture.
  6. Put the ball into a 24×19 cm baking dish lined with baking paper and press mixture down to cover the bottom of the dish to form a good solid base.
  7. Put in refrigerator while you make the icing.

Icing Method:

  1. Put dates in bowl and just cover with hot water. Soak for 15 minutes.
  2. Blitz cashew nuts in blender until very fine, remove from blender.
  3. Place dates and some date water in blender and blitz to form a paste.
  4. Add cashews, melted coconut oil and melted cacao butter to blender, and blend until smooth.
  5. Add the rest of the ingredients and blend.
  6. Pour icing onto base, and use a spatula to spread it out evenly.
  7. Freeze for at least 10 minutes before cutting, then return to refrigerator to finish setting.

  • Notes:

To melt cacao butter: place it in a small bowl and then sit the bowl in a larger container filled with boiling water, while you make the base. It should be melted in about 10 mins.

If you prefer, you can substitute acai berry powder or any other berry powder you like, for the maqui berry powder I used in this recipe.

The choc fudge protein bar will keep in the refrigerator for up to 2 weeks or it can be frozen to keep for longer periods.

Next recipe: Cacao and Maca Latte
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Cacao and Maca Latte

Serving size: makes 1 cup
Time to make: 2 mins

This cacao and maca latte will help you turn your back on coffee!

Ingredients:

2 teaspoons cacao powder
1 teaspoon cacao butter
1 cup almond milk / or milk of your choice
1 teaspoon maca powder
¼ teaspoon vanilla paste / or dash of vanilla essence
1¼ teaspoons honey

Method:

  1. Place milk into pot on stove. When it’s warm, add honey and vanilla paste. Whisk to mix.
  2. Add cacao and maca powders and whisk again while it heats.
  3. Be careful to remove from heat just before it boils.
  4. Add cacao butter and whisk again while butter melts.
  5. Then pour into a cup and enjoy.

  • Notes:

TIP: Cacao butter holds heat – so be careful not to drink this latte too quickly.

If you use a frother then you can make your latte more fluffy. Or aerate with a hand held stick blender or whisk to make your latte frothy to finish.

Next recipe: Healthy Chocolate Mousse Torte
Return to index

SECTION B

CACAO
POWDER
recipes

Next

Blueberry Chocolate Mousse Torte

Serving size: serves 8 – 10 people
Time to make: 25 mins

Base Ingredients

½ cup cacao powder
2 cups almond meal
⅓ cup lucuma powder
1 tablespoon maqui berry powder
½ cup melted coconut oil

Mousse Topping Ingredients

⅓ cup cacao powder
⅓ cup maple syrup
1 tablespoon maqui berry powder
½ teaspoon vanilla paste / or vanilla extract
¾ cup coconut cream
2 ripe avocados,
1 handful blueberries to garnish

Base Method

  1. Combine the almond meal, cacao, lucuma and maqui berry powders with the melted coconut oil in a bowl. Mix with hands until it forms a large ball.
  2. Press the mixture firmly into the base of a 20cm flan tin. If the tin does not have a removable base, then line the tin with baking paper.
  3. Chill base until set firm in the refrigerator or freezer. This takes about 15 to 30 mins.

Topping Method

  1. Place the avocado, maple syrup, vanilla, cacao and maqui berry powders in a blender with the coconut cream and blitz until the consistency is smooth and well blended.
  2. Spoon the mousse onto the chilled base, and place in refrigerator for 30 mins until the mousse sets.
  3. When ready to serve, remove from tin and sprinkle a generous amount of blueberries on top.

  • Notes:

This chocolate mousse torte is very quick to make and it really hits the spot! However, it is truly at its most delicious when eaten within 24 hrs of making, so… don’t hold back, enjoy.

Next recipe: Cashew Nut Chocolate Ice-cream
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Cashew Nut Chocolate Ice-cream

Serving size: 2 servings
Time to make: 10 mins (excluding 2 hrs soaking cashews and 1 hr in freezer)

Ingredients

2 tablespoons cacao powder
1 cup cashew nuts (soaked for 2 hours, then drained)
1 tablespoon vanilla extract
¼ cup coconut nectar / or yacon syrup / or maple syrup
1 pinch Himalayan salt
2 tablespoons lucuma powder
1 cup water / or milk, if you prefer
1 small sprinkle of cacao nibs

Method

  1. Rinse soaked nuts and place in blender. Blitz nuts until well chopped, then add remaining ingredients and blitz all together.
  2. When the mixture is well processed, pour into a shallow dish and place in freezer.
  3. Ready to eat after 1 hour in the freezer.
  4. Garnish with a small sprinkle of cacao nibs and serve.
  5. Enter ice-cream heaven.

  • Notes:

TIP: The water content in this ice-cream makes it set very hard when frozen. The longer it is in the freezer the harder it will get, so you will need to allow your ice-cream to thaw a little bit before eating, or serve before it sets too hard.

Next recipe: Chocolate Chia Pudding
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Chocolate Chia Pudding

Serving size: Serves 1 – 2
Time to make: 10 mins (excluding 40 min-1 hour standing time)

Ingredients

¼ cup chia seeds
1 cup almond milk
1 tablespoon cacao powder
1 tablespoon sacha inchi protein powder
1 teaspoon maqui berry powder / or acai berry powder
½ teaspoon vanilla paste / or vanilla essence

Method

  1. Place chia seeds in a breakfast bowl.
  2. In a separate bowl, combine all other ingredients and whisk with a hand held stick blender, or shake in a jar until combined.
  3. Pour wet ingredients over chia seeds and stir till chia seeds sink. Or swirl the bowl to make the chia seeds sink. Let stand for 10 mins, then stir again.
  4. Place pudding in refrigerator overnight, or let it stand for no less than 30 mins and up to 1 hour, when it should be set and ready to eat.
  5. Serve for breakfast with fresh fruit and coconut yoghurt. Drizzle with maple syrup and top with sliced almonds.

  • Notes:

TIP: This breakfast is plant-based and protein-charged… so it can be more filling than it looks!

Next recipe: Rich Chocolate Mousse
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Rich Chocolate Mousse

Serving size: serves 2
Time to make: 10 mins

Ingredients

5 tablespoons cacao powder
3 tablespoons yacon powder / or lucuma powder
2 large avocados
¼ to ½ cup yacon syrup / or maple syrup / or honey
1 teaspoon vanilla extract
¼ cup water
1 pinch of salt

Method

  1. Blend all ingredients together in the blender till well combined.
  2. Spoon mixture into serving dishes.
  3. Chill for a couple of hours and serve.

  • Notes:

It is hard to believe this recipe is so quick and easy – but it is! The chocolate mousse turns out really thick and creamy and you would never guess that it contains avocados, but no dairy at all.

I recommend using yacon powder and yacon syrup if you can, because I think that is the yummiest combination. But you should try the different combinations with lucuma powder, maple syrup, or honey for yourself and see which you prefer.

Next recipe: Gluten-free Chocolate Bliss Balls
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Gluten-free Chocolate Bliss Balls

Serving size: makes about 18 small balls
Time to make: 30 mins

Ingredients

2 tablespoons cacao powder
1 cup chopped dried apricots – try to find moist ones
¾ cup fresh medjool dates – chopped and with pips removed
1 cup chopped raw almonds – preferably activated
2 tablespoons coconut chips / or desiccated coconut
2 tablespoons chia seeds
2 tablespoons lucuma powder
1-2 tablespoons soft coconut oil
1 tablespoon liquid honey

Method

  1. Place all ingredients in blender or food processor and blitz till well combined
  2. Adjust moisture with honey and coconut oil.
  3. Press into balls and roll in desiccated coconut / or cacao powder.
  4. Refrigerate and grab when desired for a guilt-free treat

  • Notes:

My friend Suzie sent me this recipe; it is another of the delicious, gluten-free superfood treats that she seems to specialize in. I am fortunate to have such talented friends.

Next recipe: Easy Chocolate Sauce
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Easy Chocolate Sauce

Serving size: makes 1½ cups
Time to make: 5 mins

Ingredients

1 cup cacao powder
1 cup yacon syrup / or maple syrup
1 ½ tablespoons vanilla extract
3 tablespoons melted coconut oil
1 pinch of salt

Method

  1. In a blender mix cacao powder, maple syrup, vanilla extract and salt until smooth. Slowly pour in the melted coconut oil while blender is still running.
  2. When well blended pour the chocolate sauce into a glass jar. Your chocolate sauce is now ready to eat or to store in the refrigerator.

  • Notes:

Remember to remove your chocolate sauce from the refrigerator ahead of time, to allow enough time for the sauce to soften enough to pour easily.

I often sit the jar in some warm water for 5 mins – which seems to soften the sauce perfectly. This easy chocolate sauce will store in the refrigerator for several weeks.

Next recipe: Spicy Hot Chocolate Drink
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‘Spicy’ Hot Chocolate Drink

Serving size: serves 2
Time to make: 5 mins

This ‘mood elevating’ spicy hot chocolate drink is perfect for banishing the ‘winter blues’. Just mentioning Hot Chocolate often sends calorie counters running for cover. However, this recipe is easy and has loads of health benefits.

Ingredients

2 heaped teaspoons cacao powder
2 cups milk (milk of your choice, I prefer almond milk)
1 teaspoon lucuma powder
2 teaspoons coconut sugar / or honey (Note: coconut sugar has a low G.I)
½ teaspoon cinnamon
1 pinch cayenne pepper (be careful – you only need a pinch)
1 teaspoon pure vanilla essence

Method:

  1. Heat milk in a saucepan without boiling (this is important it affects the taste).
  2. Add all other ingredients, cacao powder, lucuma, cinnamon, cayenne, coconut sugar and vanilla. Whisk together until smooth.
  3. Remove from heat. If you have a hand held blender you can aerate the hot chocolate to make it frothy before serving.
  4. Pour into cups or bowls and indulge.

*Notes:

Cinnamon – is a warming stimulant, an astringent (contracts body tissues), is antiseptic and antiviral. It is traditionally used to aid digestive ailments such as flatulence, irritable bowel, nausea and diarrhoea.

Cayenne – is also a circulatory stimulant and cardiovascular tonic, apparently helping to reduce cholesterol and triglycerides. Historically it was used to increase blood-flow through the veins and arteries and increase a feeling of warmth.

Next recipe: Maqui Berry Cacao Truffles
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SECTION C

CACAO
NIBS
recipes

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Maqui Berry Cacao Truffles

Serving size: makes 16 Truffles
Time to make: 25 mins

These maqui berry cacao truffles are packed with antioxidants and so easy to put together. They can also be served as a dessert.

Ingredients

2 tablespoons cacao nibs
2 tablespoons cacao powder
⅓ cup maqui berry powder
1½ tablespoons coconut oil
2 tablespoons lucuma powder / or yacon powder
1 tablespoon raw / or roasted smooth almond butter
1 cup packed soft medjool dates – pits removed / or dried dates soaked in warm water for 10 mins.
1 dash sea salt

Method

  1. Combine all ingredients except for the cacao nibs in a food processor and process until a dense dough has formed. Add the nibs and pulse a couple of times to combine, leaving in some textural crunch.
  2. Roll one heaped teaspoon at a time into 1-inch balls. Place on a plate and refrigerate for a minimum of 1 hour before serving. Always serve chilled or truffles will be too soft.
  3. Optional: roll truffles in a plate of maqui berry powder to dust exterior before refrigerating.

  • Notes:

This is a great recipe to have on hand for an energising treat. The maqui berry flavour is delicious and offers an extensive nutritional profile.

Next recipe: ‘Emergency’ Ice-cream
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‘Emergency’ Ice-cream

Serving size: serves 2
Time to make: 5-10 mins

I call this recipe ‘emergency ice-cream’ because it is something you can whip up quickly when you are hungry and in dire need of some decadence or when you absolutely need some great ice-cream to get you through a crisis.

Ingredients

½ cup cacao nibs
2 frozen bananas
1 cup frozen berries
2 tablespoons cacao powder
1 tablespoon blueberry powder / or you can use maqui berry powder / or acai berry powder
1 tablespoon maple syrup
1 teaspoon vanilla extract

Method

  1. Place frozen bananas and berries into a sturdy blender and blitz until well chopped.
  2. Add remaining ingredients to the blender and blitz again.
  3. When suitably blended and the mixture is firm enough to be moulded, press into ice-cream balls and serve immediately, or store in freezer until required.

  • Notes:

This ice-cream can be made even more delectable (if that’s actually possible) when served with a drizzle of chocolate sauce (see ‘easy chocolate sauce’ in the cacao powder recipes section). However, it is still incredible when eaten on its own.

TIP: Be sure to remove ice-cream from the freezer for a few minutes to soften before eating, as it freezes quite hard.

Next recipe: Delicious Chocolate Muffins
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Delicious Chocolate Muffins

Serving size: makes 12 muffins
Time to make: 30 mins

Ingredients

4 tablespoons cacao nibs
1 cup almond flour
3 tablespoons coconut flour
1 teaspoon lecithin
1 tablespoon baking powder
3 tablespoons cacao powder
4 tablespoons honey
4 tablespoons melted butter
4 eggs
1 mashed banana
½ cup dried cranberries / or your choice of dried fruit

Method

  1. In a bowl place all dry ingredients and mix together.
  2. In another bowl beat 4 eggs, add melted butter and honey and add mashed banana.
  3. Mix dry ingredients with wet ingredients.
  4. Drop into patty tins and bake at 160 degrees C for about 15 mins.

  • Notes:

My friend Debs, who is also my superfoods demos partner, introduced me to this wonderful chocolate muffins recipe. She knows I’m not usually a muffin person but she knew I’d like these ones. I’ve played with the recipe a little so must get Debs over for some coffee and a muffin batch.

Next recipe: Chocolate Crunchies
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Anna’s Chocolate Crunchies

Serving size: makes 30 crunchies
Time to make: 30 mins

Ingredients

¼ cup cacao nibs
2 cups coconut oil – somewhere between hard and runny
¾ cup cacao powder
¼ cup lucuma powder
1 tablespoon vanilla essence
½ cup maple syrup / or yacon syrup
1 cup chopped almonds
1 cup chopped walnuts
½ cup chopped pecans
½ cup sunflower seeds, toasted
¼ cup pumpkin seeds, toasted
1 cup shredded coconut

Method

  1. Using a balloon whisk, beat coconut oil on medium speed until it becomes fluffy. Keep scraping sides as you go. Or you can use a hand held beater. A food processor won’t work because the mixture needs to be aerated. This only takes a minute or so.
  2. Add cacao, lucuma, vanilla essence and maple syrup then blend until smooth.
  3. Mix in other ingredients by hand.
  4. Spoon into medium sized paper baking cases sitting in muffin tins.
  5. Store in the refrigerator.

  • Notes:

This chocolate ‘crunchies’ recipe was gifted to me by my friend, Anna. I have played with it a little bit, and you can too, according to your personal tastes and what you happen to have in your superfood pantry.

“They’re delicious, and oh so healthy! I used the chocolate rice krispies we had as kids as inspiration.” – Anna Fairhall-Cate.

I use activated nuts and seeds because they are easier to digest.

Next recipe: Serious Protein Balls
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Serious Protein Balls

Serving size: 10 balls
Time to make: 10 mins

This recipe is quick and easy. It is for those wanting to increase their plant-based protein intake or have some on-hand for a post workout snack.

Ingredients

1 tablespoon cacao nibs
2 tablespoons coconut flour
3 teaspoons sacha inchi protein powder
1 tablespoon psyllium husks
½ cup coconut milk (may need a little more)
2 tablespoons maple syrup / or honey / or yacon syrup
1 tablespoon goji berries

Method

  1. Place coconut flour, protein powder, psyllium husks in the blender with coconut milk and maple syrup.
  2. Blitz until sticky (takes about a minute).
  3. Add goji berries and cacao nibs by hand then squeeze into balls and place in refrigerator or freezer.

  • Notes:

At first, these ingredients don’t look like they will ‘bind’ together, but the moisture absorbing quality of the coconut flour will allow this to happen after only a short time.

Serious Protein Balls stay fresh for 3-4 days in the refrigerator.

Next recipe: Ancient Grains Fruit & Nut Bars
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Ancient Grains Fruit & Nut Bars

Serving size: makes 30 bars
Preparation time: 30 mins

Ingredients

½ cup cacao nibs
1 cup puffed millet
1 cup flaked amaranth
½ cup chopped macadamia nuts
½ cup sultanas
¼ cup dried cranberries
¼ cup chopped dried apricots
¼ cup desiccated coconut
¼ cup sunflower seeds
1 teaspoon cinnamon
1 teaspoon ginger
6 tablespoons coconut oil
5 tablespoons peanut butter / or nut butter of your choice
3 tablespoons honey

Method

  1. In a bowl place all the dry ingredients, fruit included. Mix well.
  2. Melt coconut oil, peanut butter and honey in a saucepan over very low heat. You only need to use heat until the coconut oil is melted.
  3. Pour oil mixture over dry ingredients and mix well with a wooden spoon so that all ingredients are damp.
  4. Press into 24×19 cm dish lined with baking paper and place in refrigerator to set.
  5. Before it sets hard, cut into bar shapes and place back in refrigerator.

  • Notes:

You can be creative with this recipe and substitute dry ingredients for your favourites, or whatever you have available in your pantry.

You can also add a heaped teaspoon of acai, blueberry, or maqui berry powder, if you have some.

Next recipe: Chocolate Smoothie
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Chocolate Smoothie ‘pick-me-up’

Serving size: serves 1
Time to make: 5 mins

This Chocolate Smoothie is my ‘rescue remedy’ for half-way through the afternoon – especially in summer-time, when I feel like I can’t last till dinner time. A chocolate smoothie not only takes the emptiness away but it also tastes delicious and satisfies naughty taste-buds craving something decadent.

Ingredients

1 tablespoon cacao nibs
1 tablespoon cacao powder
1 tablespoon lucuma powder
1 frozen banana (skin off)
1 glass of almond milk / or milk/liquid of your choice
2 fresh medjool dates / or 2-3 dried dates soaked for about 15 mins in warm water
‘small handful’ of raw, pre-soaked almonds
1 tablespoon yacon syrup / or maple syrup

Method

  1. Chop dates and add to blender with nuts, almond milk, chopped frozen banana, cacao powder, cacao nibs, lucuma powder and maple syrup.
  2. Blend till smooth and creamy.
  3. Serve in a tall glass and enjoy.

  • Notes:

You can create your own variations on this basic chocolate smoothie by adding 1 or 2 of your favourite superfood ingredients each time you make it. Try adding maca powder or acai berry powder. If you don’t have any raw almonds, try adding some sacha inchi protein powder.

The possibilities are endless… I hope you enjoy designing your very own delicious chocolate smoothie to boost your energy and also be your personal mood elevating ‘rescue remedy’.

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Health Benefits of Cacao

Nature’s raw, organic chocolate superfood… mmmm… antioxidants… procyanidins… alkaloid theobromine!

Cacao contains high levels of antioxidants vital for protecting our cells and tissues from disease, and may help to slow cell degeneration. Cacao is also rich in magnesium, iron, calcium and potassium.

The flavonoids in cacao powder have been the subject of many studies and it is currently believed they may contribute to the lowering of blood pressure and cholesterol, as well as assisting in cardiovascular health and the anti-aging process.

Phytochemicals such as epicatechins and procyanidins, as well as the alkaloid theobromine, all contribute to the nutritional prowess of the cacao bean and its derivative products such as cacao powder, cacao nibs and cacao butter.

Epicatechins, apart from being a powerful antioxidant, are being researched for their beneficial effect on vascular function and blood pressure levels. Procyanidins, also found in red wine, are noted for their contribution to reducing coronary heart disease.

Furthermore, theobromine has been used to treat high blood pressure and, like caffeine, is a heart stimulant but is easier on the central nervous system than caffeine.

Plus, give your mood a lift…

I saved the best news until last… raw organic Cacao is a great mood elevator. It can give you a much needed mood lift on a bleak winter’s day, or when life seems to be handing you lemon after lemon.

Sitting down with a lovely cacao-based hot chocolate drink (like my Spicy Hot Chocolate recipe number seven in section B) can be just the boost you need to get you over the temporary ‘blues’ and back on track for the day. The fact that I’ve jazzed it up with some other beneficial superfood ingredients will also add to the overall package of positivity that you’re putting into your body.

Superfoods sceptics will say that there is no ‘absolute proof’ (yet) that putting all these good things into your body leads to better health in the long-run. My answer is, try it and see for yourself. Superfoods obtained from a reputable source are natural, nutrient-rich and uncontaminated by chemicals and preservatives; unlike most of the stuff you consume every day from your local supermarket.

Mainstream medical professionals (apart from surgeons) mainly provide drug-based solutions to health problems, which come with long lists of potential side-effects and disclaimers. The bottom line of the small print is usually that ‘you are choosing to take this drug at your own risk’ and, having been warned, don’t think you can sue the drug company if it all goes horribly wrong.

My experience (and anecdotal evidence) with superfoods is that I feel better, my brain seems to work better, and medical conditions, that I couldn’t find an answer for using traditional medicine, went away.

Of course, you need to approach superfoods (like anything else) in a balanced and sensible way. So, if 1 cacao hot chocolate drink makes you feel better, don’t drink 10 of them! It won’t be 10 times better for you. In fact, it would be bad for you. Like abusing caffeine or alcohol. Common sense.

However, having experienced both sides of the equation in trying to keep my brain and body healthy, I know which approach I prefer to apply in my daily life.

Donna Davidson
October 1, 2015.

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Donna Davidson
- Author, business woman, recipe creator, ‘superfoodie’.

Presently living happily by the pacific ocean in New Zealand’s beautiful North Island, Donna’s primary passion has always been in the health, fitness and well-being arena.

After qualifying as an aerobics instructor, Donna received her diploma from Lords Gym in Perth, Australia and later trained at Jane Fonda’s Workout studio in Beverly Hills. While running her own fitness studio in Auckland, New Zealand, she was chosen to teach aerobics classes to the New Zealand Americas Cup yachting squad, as part of their fitness and motivational preparation for their first cup challenge in Fremantle.

These days Donna practices Iyengar Yoga every day.

Several years ago, while working in the superfoods industry, Donna personally experienced the profound benefits of incorporating superfoods into her regular diet and she now credits them with helping her to conquer some major health challenges in her life. Donna also found herself enjoying more energy and mental acuity than she had done in years.

Wanting to share her discoveries with like-minded people, she decided to found her own superfoods company and online store; with the ‘modest’ aim of teaching as many people as possible about the benefits of superfoods, and making it easy to order them online.

The result was superfoodies.co.nz – which she created with the help of her co-author Kay Wood. Her goal was simple: to offer the highest-quality sourced superfood products possible and to teach simple, sensible and delicious ways for ordinary folks to access their health benefits. Without hype or exaggeration.

This recipe book is another step in Donna’s quest to get the superfoods message out to as many people as possible.

Donna’s story, in her own words…

“Despite a strong sporting background and regular fitness regime, I still battled debilitating health issues earlier in my life; for which I couldn’t seem to find an answer.

Quite by accident, the answer came when I landed a job in the superfoods industry; I experienced increasingly positive changes after adding specific superfoods to my daily diet.  

I had been diagnosed with ‘cyclic vomiting’ syndrome. On average, once a month I would throw up for 24 hours, which just wiped me out physically. When I started having a green smoothie every morning this cycle soon completely disappeared.

I realise now that my daily green smoothie was alkalising my digestive system and setting me up for the day. A second (unexpected) consequence was the reduction of my bad cholesterol.

Having always been very fit and slim, I was shocked to find my cholesterol was at a dangerous level. Even though my mother had suffered from angina and died with dangerously high cholesterol, aged 64, I had previously considered myself ‘fit and healthy’ (despite my vomiting problem) and it never occurred to me that I could be susceptible too.

After 3 months of drinking my green smoothie, my cholesterol went from 7.3 to 4.8. The result not only wowed ME but stunned the nurse who was reading them out to me over the phone. I kept my result sheets to prove it, because even I couldn’t believe it!

For this first book in my ‘Discover Superfoods Series’, I have drawn from my 5 years in the superfoods industry to create, or modify, 21 of the best, easy-to-make Cacao (natural chocolate) recipes. They will help you add this wonderful superfood into your normal diet in ways that are not just nutritious and delicious, but even down-right decadent.

Please don’t hesitate to share your experiences about making them with me, or ask me any questions. I’d love to hear from you.”

Donna Davidson
October 22, 2015.

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Kay Wood
- Author, blogger, copywriter, web marketer, ‘superfoodie’.

_Originally from the world of advertising and marketing, Kay has more recently specialised in copywriting and content creation for the Internet. _

For nearly 10 years Kay has been ‘ghost-writing’ info blogs for online businesses and offering her help to clients struggling to turn their awkward prose and bad spelling into simple and easily understood information about their products and services.

Kay and Donna became friends while working together to create Donna’s superfoodies.co.nz website, in late 2013. Kay also worked closely with Donna to help her realise her ideas for the ‘look and feel’ of her superfood product packaging and the ‘Superfoodies’ logo design.

Kay and Donna found themselves ‘clicking’ as a team during that creative process. They both shared a common desire to present in an honest and balanced way the genuine health benefits to be gained by incorporating superfoods into one’s diet – while at the same time ‘dialling back’ some of the hype and myths surrounding superfoods.

Kay’s story, in her own words …

“When I suggested to Donna that putting together some of her favourite and most delicious superfood recipes into a cookbook ‘might be a good idea’, to help show people how many ways superfoods can be incorporated into their diet, she initially hesitated because it sounded like such a daunting prospect to cover all or even most of the major superfoods in one book.

I later modified the original idea by suggesting to Donna that she should create a ‘series’ of short, practical recipe books sharply focused on only one superfood in each book, pared down to the 21 absolute best recipes that Donna could come up with.

We both agreed that Cacao would be the perfect superfood for book #1 – because everyone loves chocolate right? And healthy, or certainly healthier, ways to enjoy chocolate have got to be a great addition to any chocolate lover’s recipe book collection.

So, with me cracking the whip and Donna creating, making, baking, eating and perfecting the recipes, this ‘Discover Superfood Series #1: 21 Best Cacao Recipes’ was born.

I say, just try some of these wonderful Cacao (natural organic chocolate) recipes for yourself and I think you’ll love them as much as we do! Enjoyed in moderation, (for sadly, you can even eat too much raw organic chocolate) these 21 of the best cacao recipes will be a lot healthier and better for you than the sugar and chemical-filled, commercial chocolate products at your local supermarket. But they still allow you to fully indulge your deepest chocolate desires; they are totally yummy.

Thanks, for downloading our book! If you enjoy these recipes, please don’t forget to give us a nice review on Amazon. That will really help us spread the good word to all those who still haven’t heard that there are natural superfood alternatives to junk food.”

[
– Kay Wood]
October 22, 2015. Living in Aoteraroa / New Zealand / with the Hobbits.

[
***Note: Kay is already brushing up her whip cracking techniques, with an eye to getting Donna back to work on the NEXT BOOK:]

[_‘Discover Superfoods Series #2: 21 Best Smoothie Recipes’ – coming soon to Amazon. Get an early notification, and (prior to publication) a free review copy >>here<< _]

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What are Superfoods?

by Donna Davidson and Kay Wood

Superfoods are a special category of foods found in nature: These foods are superior sources of the anti-oxidants and essential nutrients that our bodies need, but cannot make themselves.

Superfoods are calorie-sparse and nutrient-dense, so they pack a lot of punch for their weight and deliver more of what our bodies need in one go: Foods that have been elevated to superfood status in recent years include those rich in antioxidants, vitamins, minerals, essential fatty acids including omega-3 fatty acids.

Contrary to what some people wrongly believe, Superfoods are NOT nutrition created through advancements in food sciences: Instead, they are looking back to nature for what it does best: offering us amazing complex combinations of nutrients, beautifully balanced to supply us with what our bodies require to flourish.

This is going back to the wild and harnessing foods in their natural forms, with all their benefits intact. It is celebrating nature’s wealth of nutrients in all its varieties. We have within our reach a true powerhouse of natural ingredients to provide us with the nutrition we need for healthy living.

Many Superfoods are unique to their own geographical position in the world and this is usually because their environment was perfect for production: Fortunately in this modern world of advanced communication, travel and cultural appreciation we are currently being introduced to an abundance of nutrient-rich superfoods we have previously never heard of. e.g. superfoods from South America like the sacha inchi seeds, maqui berries, maca root, lucuma, and camu camu. See Superfood Descriptions section in this book for more info.

There is no official definition of a superfood and the EU has banned the use of the word on packaging: But that hasn’t stopped many food brands from funding academics to research the health benefits of their products. Nor does it deter the health conscious from seeking and following eating regimes abundant with good nutrient-dense foods that they enjoy and feel the benefits of.

Superfoods can be processed under 40◦C without damaging their nutritional profile and be classed as ‘raw foods.’: This makes storage and availability more convenient and versatile e.g. superfood powders for smoothies and snacks are generally dried below 40 degrees celsius.

Awareness of superfoods has increased dramatically over the last 3 years: A new appreciation for what the food we consume can do for our bodies has emerged and we are being re-introduced to many foods that have been neglected for the past few decades.

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Superfoods Testimonials

These are a few typical examples of unsolicited responses and comments on the superfood products they purchased from Donna’s website: superfoodies.co.nz

Lost over 7kg and feeling so much better: Thank you so much for the healthy delicious treats for Christmas. I am still enjoying my new eating regime with super foods. I have lost over 7kg and feeling so much better in myself. Everyone comments on how well I look and that my skin is glowing. Coming along to your sugar free cooking class was the best thing I have done in a long time. – Kate.

(My husband) is really noticing the benefits: Nick my husband has been using the green smoothie powder and really noticing the benefits – he is a landscaper so needs the energy – plus he has sinus problems and this has really helped with that as well. Brilliant. – Annemarie.

They are helping me cope with the stresses of my current life: Still going strong with the smoothies and have one most days. Really like them and I think they are helping me cope with the stresses of my current life – very sick husband, work, coping with ten staff, visitors and the rest of the daily grind. They fill me up now that I add soy or almond milk until the next meal and I have found that my sweet tooth has dissipated to a large degree – not wanting something sweet every day, which is a real bonus. So… all good and with all thanks to you! – Sigrid.

I’m ‘regular as clock-work’ – without medication… wahoo! (Plus) I have lost 2kgs in just under 2 weeks, using the Chia Seeds, Cacao Powder and Green Smoothie Shot: I’m pleased to tell you that I am having a smoothie every morning and my Green Smoothie Shot and the great thing is, I have been able to stop taking the Laxsol tablets that I have had to take for years. I decided to stop taking them straight away because they aren’t life threatening (just uncomfortable if it didn’t work) to see if the Chia seeds and Green Smoothie Shot made any difference immediately and I’m pleased to say it has and I’ve never been able to go off these tablets before, so now I’m ‘regular as clock-work’ and without medication…wahoo!

Now for the extra good news, I have lost 2kgs in just under 2 weeks of using the Chia Seeds, Cacao Powder and Green Smoothie Shot - so the products are obviously cleansing my body well. I’m using all natural 100% pure coconut water in my smoothies and a frozen banana which is awesome. Thank you so much for your recommendation and supplying such great products. – Michele M.

Immediately noticed an increase in energy and general wellbeing: At last I can get a fermented probiotic greens powder (Donna’s Green Smoothie Shot)in New Zealand! I have been searching high and low for a fermented greens powder in New Zealand since I moved here some years ago. When living in Sydney I was introduced to this product and I immediately noticed an increase in energy and general wellbeing – I was overworked and I truly think that this is what helped keep me going. When I left Australia I took as much with me as I could carry in my case, but that is long gone and I have been missing it ever since. So thank you ‘SuperFoodies.co.nz’ for bringing this wonderful product to New Zealanders – it is every bit as good as I remember! – Xenia.

I have already made double-lot of Choc Fudge protein bars: Thank you very much for yesterday, I so enjoyed it. Have already made ‘double-lot’ of Choc Fudge protein bars and my children like them! – Hiria Wallace.

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Superfoods Descriptions

Sacha Inchi protein powder: Vegetable protein powder from the South American Sacha Inchi seed. Contains 60% complete protein, all essential amino acids acids, as well as the omega essential fatty acids. Easily digestible and light nutty flavour. Perfect for pre and post workout smoothies, maintaining and building muscle.
More Info about Sacha Inchi Protein Powder >|Where to Buy it >

Maqui berry powder: Reported to have the highest antioxidant/anthocyanin content than any other fruit or berry. Grows wild in the patagonian rain forests of Chile and Argentina. Contributes to cardiovascular health, cellular protection against oxidative stress, immune support and detoxification. Maqui berry powder is deep purple in colour and has a delicious rich berry flavour.

More Info about Maqui berry powder >|Where to Buy it >

Acai berry powder: Like maqui berry powder, acai has a very high antioxidant content with unique structures of anthocyanins for cellular protection and phytochemicals believed to lower cholesterol levels. Contains high levels of vitamin E and essential fatty acids to support clear smooth skin. Acai is low in sugar, deep purple in colour and perfect for smoothies and breakfast recipes.

More Info about Acai berry powder >|Where to Buy it >

Lucuma powder: Comes from a fruit native to the Peruvian Andean region. It provides beta-carotene known for immune support as well as calcium phosphorous and iron for energy. It has a low glycaemic score of around 25 while it imparts a natural sweet, creamy, citrusy, maple flavour.

More Info about Lucuma powder >|Where to Buy it >

Maca powder: Contains unique alkaloids known to stimulate the hypothalamus and pituitary glands which in turn improve the overall functioning of the endocrine system responsible for balancing hormones. Grown in Bolivia and Peru it has a vanilla/nutty taste which is very appealing in smoothies. Although one of the most popular and consumed superfoods it is a food that can make some people feel queasy or have stomach cramps, but this is not common. I recommend small doses to start with e.g. 1 teaspoon in a smoothie, working up to 1 tablespoon per day.

More Info about Maca powder >|Where to Buy it >

Yacon Powder: A natural sweetener containing high levels of inulin a fructooligosaccharide that provides sweetness in a form that is indigestible by humans so they do not affect blood sugar levels and simply pass through the digestive tract to be eliminated. Since these sugars are not digested and also low in calories they are suitable for use in diet and low calorie foods.

More Info about Yacon Powder >|Where to Buy it >

Yacon Syrup: The same as yacon powder, it’s GI is only ONE. I find this syrup delicious in recipes, cacao drinks and smoothies. It is the perfect substitute for maple syrup if you are watching your sugar intake, often not easy to find and unfortunately a little more expensive.

More Info about Yacon Syrup >|Where to Buy it >

Camu camu berry powder: The camu camu berry from the Amazon region is presenting higher levels of vitamin C than any other fruit tested to date. Latest results are showing 56 times more vitamin C than Lemons. It is a potent addition for any smoothie.

More Info about Camu camu berry powder >|Where to Buy it >

Blueberry powder: Well known for its antioxidants and anthocyanins. It also contains resveratrol also found in grapes which has been linked to heart health. A convenient powder to add flavour to smoothies.

More Info about Blueberry powder >|Where to Buy it >

Chia seeds: A must have ingredient for a superfood pantry. When added to smoothies they make you feel full and satisfied for longer periods.Chia seeds contain more omega 3 fatty acids than salmon. They are low glycaemic and are another source of protein.

More Info about Chia seeds >|Where to Buy it >

Fermented greens powder: A powerful formula which acts as a natural probiotic because of the good bacteria produced from the fermentation process. This natural probiotic aids digestion, assists absorption and has many healing functions. It is my personal MUST HAVE in a morning smoothie to set me up for the day.

More Info about Fermented greens powder >|Where to Buy it >

Cacao powder: Cacao Powder has an extremely high antioxidant score on the ORAC scale. By eating high antioxidant foods in our diet it is believed we are helping to guard against cellular and tissue damage which often lead to serious illness. Magnesium is abundant in Cacao Powder and it is magnesium that is known to be the most important mineral for a healthy heart. Cacao is a mood elevator due to the presence of serotonin.

More Info about Cacao powder >|Where to Buy it >

Cacao butter: Is the ingredient that sets chocolate and other chocolate treats. It contains oleic acid which is the same healthy fat found in olive oil. It also is a good source of vitamin E. It does not need to be stored in the refrigerator. It melts to liquid at 35 degrees Celsius.

More Info about Cacao butter >|Where to Buy it >

Cacao nibs: Has a similar nutritional profile to cacao powder. Nibs are the shavings and fragments from the cacao bean. They add crunch and texture to chocolate treats and smoothies.

More Info about Cacao nibs >|Where to Buy it >

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CONCLUSION:

TRY THE ‘PUDDING’ CHALLENGE

Will, so-called, ‘superfoods’ really help me be healthier and feel better?

Good question.

First, let’s consider the vital relationship between our modern diet and our health: the steady and observable decline in health and rise of chronic conditions such as allergies, asthma, and skin conditions in western countries over the last 60-100 years is generally agreed by scientists and medical experts to be in large part attributable to changes in our diet.

What about other factors, like exercise?

The other biggest factor in this decline is undoubtedly the increasing trend of employment moving from outdoor, physical work to more sedentary occupations.

This takes us away from the natural source of vitamin D (the sun) and exposure to rare but necessary elements such as selenium (from soil); this trend not only weakens our muscles (including the heart) it also weakens our immune system (from lack of exposure to bacterial challenges) and slows our metabolism, decreasing its efficiency in burning up fats and other elements in our food that would, under our previous more vigorous outdoor lifestyle, have been burned up, utilised or expelled more quickly by our bodies.

Can it all be attributed to our modern lifestyle?

Combine the factors we touched on in the previous paragraph with the fact that our lungs (with subsequent flow-on to our blood streams) are now more likely to be sucking stale, unhealthy air (often) full of mould spores and germs into our bodies – rather than fresh air – on a regular basis, and you can see that our modern lifestyle is far less healthy than that of our grandparents or great-grandparents.

They probably worked outside and ate a lot of fresh, uncontaminated produce that they grew themselves, or at least had easy access to, in a way that most modern city-dwellers do not.

What most modern city-dwellers do have easy access to, are lots of highly processed, packaged, nutrient-poor foods; full of added sugars, salts and fats; coloured and chemically enhanced to ‘look’ fresh. Yum, yum.

Ironically, advancements in medicine are keeping increasingly unhealthy, chronically sick people alive longer, to enjoy a poorer quality of life.

That’s our broad overview of the modern diet/life in most western countries; but it seems to us that it’s becoming the daily reality for more people every day.

Fortunately, thanks to increasing access to the Internet, a fresh awareness of these issues is growing around the world, leading to the strong realisation that we need to change our unhealthy lifestyles. We believe that the rapid growth of the superfood community worldwide is also evidence of that.

We’ve noticed the use of ‘hype’ in the marketing of certain ‘trendy’ superfoods…

Sadly, there are always some greedy or unscrupulous (or maybe even a few genuine, but ignorant) marketers who are willing to make extravagant claims around a particular ‘currently trendy’ superfood, in order to exploit the gullible, the vulnerable, and sometimes desperate people hoping for some miraculous cure for a serious health condition.

While superfoods can be helpful to many health conditions and will support the body in its fight to repair and heal itself, they’re best used long-term as part of a healthy lifestyle and balanced diet, for general health. They are unlikely to produce a miraculous effect on someone in the last stages of a major or life-threatening illness.

Please consult your licensed medical practitioner for advice if you, or a loved one, are thinking of incorporating superfoods as part of a treatment program for any such condition.

However, for most people, there are many compelling reasons to consider adding superfoods to your diet…

While sceptics remain, it is hard to deny the increasing wealth of anecdotal evidence for the benefits of incorporating superfoods into one’s diet.

On the simple principle of ‘rubbish in, rubbish out’ it logically makes sense that putting natural, raw, organic foods into our bodies will generally lead to a better functioning bodily system than consuming nutrient-poor, non-natural foods full of chemicals and additives, as well as added sugars and fats.

The Superfood trend reveals…

There is an emerging awareness among like-minded people who are choosing to eat better, think better and feel better by eating healthy, nutrient-rich foods.

These are the people Donna has dubbed ‘superfoodies’; she coined this term to describe those who both love and are very knowledgeable about good food (foodies), but who also consider superfoods among the wisest and best ingredients to incorporate into the creation of that good food.

SUPER CONCLUSION

The proof is in the pudding. Why not give superfoods a try?

In our experience, most people find, after adding superfoods to their regular diet (often by simply replacing breakfast with a ‘superfood smoothie’), that they feel more energetic, start noticing improvements in, or even the total elimination of, minor health irritations; that they are losing weight or maintaining a healthy weight; and generally feeling more sustained and balanced.

Elsewhere in this book, we’ve included some of the lovely emails and stories that Donna gets regularly from people using her own ‘SuperFoodies’ brand products. You can also Google ‘testimonials about superfoods’ (for example) to find tons more people reporting similar experiences all over the world.

Next

Still not sure which recipe to try first ???

Great. You’re exactly the person we created this book for!

We conceived this ‘Discover Superfoods Series’ for all those who need a little help getting started on their superfoods journey. (Although, experienced ‘superfoodies’ will enjoy these recipes too.)

Just to kick you off, we recommend you try one of the Top 3 ‘Tick Start’ recipes – with Donna’s ‘green tick’ on them. They’re all ‘go to’ personal favourites and sure-fire winners!

However, you’ll find all 21 recipes in this book delicious and easy-to-make – as well as being good for you and your loved ones.

We hope you enjoy them all and find yourself reaping the rewards of superfoods very soon.

Eat better, think better, feel better…

[Donna Davidson
Kay Wood]

SuperFoodies.co.nz
Facebook.com/SuperFoodies
[email protected]

[[++
PS.]] Don’t forget you’re not alone; there is a whole community of ‘superfoodies’ travelling with you.

Please reach out to us via Facebook or email, if you need any more help making the recipes or any other superfoods advice. We look forward to hearing about your journey.

Next

The End.

Except

to

Thank you sincerely
for downloading our book!

We really appreciate it. Would you be kind enough
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Please, take 2-3 mins to give us your helpful
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Thanks so much!!

~ Donna and Kay.


21 Best Superfood Cacao Recipes - Discover Superfoods #1: Cacao is Nature’s he

Can Cacao and other so-called superfoods seriously contribute to a low cholesterol diet? or help someone trying to achieve weight loss? or overcome debilitating health problems? Author Donna Davidson personally experienced the profound benefits of introducing superfoods into her regular diet. She shares her story of finding more energy, mental acuity and health; plus, 21 of the best Cacao (natural chocolate) recipes on the planet; they're healthy, easy-to-make, and absolutely delicious! Donna and Kay say,"Just try some of these wonderful Cacao (natural organic chocolate) recipes for yourself and I think you'll love them as much as we do! Enjoyed in moderation, (for sadly, you can even eat too much raw organic chocolate) these 21 best cacao recipes will be a lot healthier and better for you than the sugar and chemical-filled, commercial chocolate products at your local supermarket."

  • Author: Kay Wood
  • Published: 2017-01-24 13:05:18
  • Words: 11851
21 Best Superfood Cacao Recipes - Discover Superfoods #1: Cacao is Nature’s he 21 Best Superfood Cacao Recipes - Discover Superfoods #1: Cacao is Nature’s he