Health Matters: Recipe: Antioxidant energy coconut cacao balls

Eating chocolate has always been a favorite of mine. I love everything chocolate and mix and try it in different recipes. Few years back, however, I switched to eating dark (70% and up) chocolate. When trying and making different recipes I try to use cacao powder or organic cocoa powder.

Legally speaking there is no real difference between cocoa and cacao. In practice however, cocoa usually refers to products suitable for hot chocolate drinks or some baking recipes, whilst cacao refers to minimally processed raw cacao beans, powder, nibs, paste and butter. The difference between them is in the way of processing.

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The cacao is a fruit tree, also known as Theobroma Cacao. It produces fruits called cacao pods, which are cracked-open to release a cacao bean. Cacao trees grow in the Amazon Basin, Orinoco River Basin, Ghana, Phillipines, Brazil, Papua New Guinea, Ecuador, Togo and a few Carribean islands.

Raw cacao powder is high in antioxidants, it has 20 times the antioxidant levels of blueberries and 3x more than in green tea. One of nature´s highest dietary sources of magnesium, cacao beans are also rich in iron and an excellent source of dietary fiber. They are also full of good fat, carbohydrates, protein, polyphenols like flavonoids that are antioxidants, minerals like calcium, sulfur, copper, zinc and potassium, oleic acid which is a heart-healthy essential monounsaturated fat, fiber and vitamins E, B1, B2, B3, B5 and B9.

A single cacao bean contains 54% fat (that is the cacao butter), 31% carbohydrates (mainly fibre with a tiny amount of sugars), 11% protein (including arginine, glutamine and leucine), 3% polyphenols (flavonoids and proanthocyanidins) and less than 1% trace minerals including magnesium, iron, copper and phosphorus, as mentioned above.

COCOA

Usually, cacao beans are heated at a high temperature which makes it easier to remove the nibs from the husks. This process is called winnowing. So when roasted, the cacao nibs are separated out. These are then ground to a liquor (paste) consisting of cacao mass and cacao butter. After this, it is pressed, to remove some butter content. The pressed solid result is ground again to make into cocoa powder.

Cocoa can be also processed further by alkalizing it which increases its pH and mellows the flavor. This is know as dutch-processed cocoa powder. Cocoa/cacao is naturally acidic, and bitter in taste, so to neutralize its acidity it is washed in potassium solution. This results in milder flavor and taste, is sweeter and richer in color, therefore more suitable for making hot cocoa drinks and some baking recipes. There are few however, where Dutch cocoa cannot be used due to the lack of acidity, where the recipe calls for bicarbonate soda as an ingredient. There is no acidity in Dutch cocoa, so the cake would not rise. Dutch cocoa is usually used with baking powder which contains an acid to activate its bicarbonate. Dutch processing is an European style, therefore more used in European style recipes.

CACAO

Raw cacao powder is made by cold-pressing un-roasted cacao beans to remove the fat (cacao butter) without killing the living enzymes. It is therefore the least processed form, with most nutrients and minerals. With this method, cacao beans are not roasted but sun-dried instead, making it far more labour intensive to separate and therefore often more expensive.

Raw cacao butter is generally pretty tasteless, but it is essential for making pure chocolate. But it is not the only way to make it.

Raw cacao liquor also known as cacao paste is made by pressing the whole cacao bean and heating it (at low temperatures, below 42 degrees) to create a paste, instead of separating out the beans into cacao butter and powder. You can simply melt the liquor, add some sweeteners and flavors and you will end up with some delicious chocolate!

Since there is difference between cocoa and cacao powder, the chocolate as a result is therefore different as well. Dark chocolate made from raw cacao powder and cacao butter, or with pure cacao paste will be richer in taste and more nutritious than the chocolate made of processed cocoa powder. But it is important to note, that when buying chocolate, whether it is made from cocoa or raw cacao powder, it is best to choose dark varieties, with 70% cacao content or more.

As for the processed cocoa powder, avoid varieties with added sugar together with other additives, especially those present in ready made hot chocolate powders.

Regarding the health effects of the cacao and cocoa, there is not much difference, so choose pure unsweetened cocoa powder (processed) or Dutch-processed cocoa, if you prefer milder and sweeter taste, or richer more nutritious raw cacao powder, for better health benefits. Even though, raw cacao powder is made by cold-pressing, it is not completely raw, since it undergoes some kind of processing. To sum this all up, eating raw, unprocessed cacao beans has the most nutrients and offer the most health benefits.

With the further delay, I would like to share this delicious recipe with you:

Antioxidant energy cacao coconut balls

Ingredients:

150 ml coconut oil
100 gr cocoa/cacao powder
100 gr raisins (soaked in warm water for 5-10mins)
1/2 tsp pure vanilla powder or 1 tsp vanilla extract
70 g maple syrup
100 gr shredded coconut
2 tbsp flax seed powder
1 tbsp maca powder
1 tbsp mesquite powder

Superfood powders are optional in this recipe. Feel free to omit these or add anything else, just note, the balls will not have the exact same taste.

Start with melting the coconut oil. Add the cacao powder, shredded coconut, raisins, vanilla and maple syrup. Lastly, mix in the flax seed powder and the superfood powders, if using.

The consistency will be soft, but when rolled into balls, it should hold together. If you prefer dryer texture, you can add more shredded coconut or cacao powder. It is not necessary though, as they will harden in the fridge.

Mix all the ingredients well and start forming 1 tsp sized ball. The size of the balls is up to, you can make them smaller or bigger, according to your liking. When I make this, I usually use 1 full tsp of the mixture and roll it into the ball. When done rolling, you should have about 30 pcs, less if you making bigger balls.

Sift some shredded coconut onto the plate and roll each ball in it.

Place the balls in the fridge to harden. It is best enjoyed when kept in the fridge. they will also last longer like this. If you prefer them softer, simply keep them on your counter at the room temperature.

Now, put this chocolate deliciousness straight into your mouth !