Raw Chocolate

I recently attended a raw food desserts class taught by Chaya Ryvka Diehl (www.thelivingvision.com) at People's Food Coop in Portland, Oregon. During the class we sampled and created three recipes that contained raw cacao (chocolate). There is so much information out there about cacao/cocoa and I would like to share some of that basic information including the history and nutritional benefits of cacao in its raw form.

First of all, what is the difference between raw cacao and conventional cocoa? I hear this question a lot. Cacao beans are the seeds of the evergreen cacao tree which is native to Mexico and now grows in many tropical regions around the world. Conventional chocolate is processed by fermentation. During the process the cacao beans are heated up to temperatures around 125 degrees. Raw cacao is the unheated processed bean of the cacao pod. Raw chocolate producers either skip the fermentation process completely or ferment the beans only slightly before drying them. Here I am at the Hilo, Hawaii Farmers Market holding a beautiful cacao pod.

The history of cacao is fascinating (if you are into food history). According to Cameron L. Mcneil, editor of Chocolate in Mesoamerica: A Cultural History of Cacao (University Press of Florida, 2006).

For many pre-Columbian cultures of the Americas, cacao seeds and the comestibles produced from them were literally part of their religion and played a central role in their spiritual beliefs and social and economic systems. In isolated areas these traditions continue to this day. Parts of this plant have been consumed in Central and South America for thousands of years. For many of the ancient and modern cultures in these regions, cacao was not only an important part of religious rituals, but also a component of beverages and foods, a topical cream, and an ingredient in medicine. It reached its height of importance in pre-Columbian Mesoamerica, whose northern limit begins in Central Mexico, and which then encompasses Guatemala, Belize, El Salvador and western Honduras. Mesoamerica is renowned for its myriad highly stratified societies including the Olmecs, Maya, and Mexica (Aztecs). Cacao played a central role in the complex elite culinary traditions and practices of these cultures.

For more information on the history of cacao you can go to :
http://gatesofvienna.blogspot.com/2008/05/history-of-cacao-and-chocolate.html

There are many nutritional benefits to eating raw cacao. Cacao is higher in antioxidant content than green tea, red wine, or blueberries. It is a rich source of magnesium, calcium, zinc, iron, copper, sulfur and potassium. Cacao also contains dopamine and anandamide which are neurotransmitters associated with feeling in love as well as theobromine which can produce an effect similar to caffeine.

Raw cacao is one of my favorite things to experiment with in the kitchen. I want to share a delicious and easy recipe that I know. I love it because it uses avocado as the base. Avocados are full of vitamins and minerals, contain essential fatty acids and are a good protein source. Keep a lookout for my next post. I will talk more about avocados and give you some great recipes. This raw chocolate pudding takes 5 minutes to prepare and honestly, kids love it. Also, it is a great alternative to store bought pudding. Enjoy!

Raw Cacao Pudding:
1 ripe avocado
5-6 tablespoons unsweetened raw cacao powder or organic cocoa powder
1/4-1/2 cup agave syrup

pinch of sea salt

pinch of cinnamon (optional)

1 vanilla bean, seeded or 1/4 tsp vanilla extract
2 tablespoons plus 1/2 cup purified water

1. Combine the avocado, cacao/cocoa powder, agave syrup, 2 tablespoons of the water, and the vanilla extract and cinnamon in a food processor fitted with the S blade and process until smooth. You can also use a blender for this.
2. Slowly add the remaining 1/2 cup of water and process again until well blended. The more water you add, the thinner the pudding will be.

Kale Chips?

Who would think that those two words go together so well? I initially came across the idea of kale chips on the internet. I was looking for a healthy alternative to the processed corn-potato-rice-soy-chips that my son, husband, friends and family all love. These don't exactly replace those chips for the average chipaholic but what they do is provide an incredibly nutritious snack that you can take on the go and know that you are putting something healthy into your body (for all of the health benefits of greens please see previous posts).

These kale chips have been an incredible hit with many kids in my neighborhood who's parents claim that their child "does not eat kale". Most are utterly shocked when their child eats one, and then another and another of these. This has happened to at least three children, including my own, that have tried them.

Here are a few different options for making kale chips. You do need a dehydrator to make the best raw/live version of these. If you do not have a dehydrator try putting them on a baking sheet in your oven for an hour at 200 degrees. Check them periodically and adjust the time until they are crisp. If you are using a dehydrator, spread them on dehydrator trays and dehydrate at 115 degrees for about 8 hours. I like to make them in the evening and put them in my dehydrator right before bed so that they are done in the morning when we wake up.

Go ahead...try it! Let me know the results.

Option #1 Tangy Tahini

2 large bunches of kale (I prefer green leafy kale but you can use lacinato aka dinosaur kale)

1/2-3/4 cup tahini

1/4 cup tamari or shoyu

1/4 cup apple cider vinegar

1/2 cup water

1-2 cloves garlic

juice of one lemon

pinch of sea salt

2 tablespoons nutritional yeast

handful of herbs (I prefer parsley)

Directions: Wash kale thoroughly and remove the thickest part of the stem. Tear kale into larger than bite size pieces and set aside in a large mixing bowl. Combine all other ingredients in a blender until smooth. Combine mixture with the kale and massage it in with your hands making sure to thoroughly coat all of the kale with the sauce. Dehydrate/bake according to directions above.

Option #2 Cheezy Chips

2 bunches of kale washed and torn etc.

2 1/2 cups raw, unsalted, preferably organic cashews soaked for 4-6 hours (drain and rinse after soaking)

2 red peppers, seeded and chopped

1 clove of garlic

juice of 2 limes

1 teaspoon salt (adjust to more if needed)

Prepare kale and put aside in a large bowl

Blend red peppers, garlic, lime juice and salt in a blender. Add cashews and blend to a creamy consistency. This also makes a great mock "cheese" to add to wraps etc.

Combine mixture with kale. Massage in with your hands. Dehydrate/bake according to directions above.

Quick and Easy Kale Chips

2 heads kale washed and torn etc.

1/4 cup Tamari

3 tablespoons Olive Oil

2 tablespoons Nutritional Yeast

Prepare kale and put in large mixing bowl. Sprinkle with tamari, olive oil and nutritional yeast. Massage in with hands and spread on dehydrator/baking sheet. Dehydrate/Bake according to directions above. Easy!