Posts tagged ‘cacao’
Smoothies are an everyday must-have for me…99% of the time I start my day with a large glass of blended goodness (aka energy surge in a jar), mmmm!
I find that kicking off the morning with a smoothie or fresh juice is easiest on my tummy. Not only does it rev-up my digestion for the remainder of the day, it also squelches my hunger for a couple hours when I have time to eat a more solid meal and ensures that I have at least one nutrient-packed, high-quality meal no matter what the day throws at me.
Oh you know, the days when you plan on cooking that new elaborate dish you’ve been eyeing for a while…but (after a longer day than you anticipated), you wind up eating a couple scrambled eggs over quinoa for dinner…or a bowl of popcorn and a leftover energy bar from your purse. Yep, I have had more days recently like the latter than I’d like to admit.
I also realized it had been quite some time since I had posted a drink or smoothie recipe, so when I was assigned Rebekah’s lovely blog Making Miracles for the February’s Secret Recipe Club post…I chose her Hemp Chocolate Protein Shake for this month’s reveal, I was so excited to come across this recipe!
I had a giant bag of hemp seeds from Costco in my fridge calling my name and I was craving something sweet and chocolatey, yet simple…wa-la! This shake was a delicious change from my go-to blueberry-Maca blend I’ve been making…so much so that I craved this nutty-cacao smoothie the next morning too :)
I tried to stay true to Rebekah’s recipe…I couldn’t help but add my usual handful of baby greens (kale/chard/spinach) and I wound up soaking the hemp hearts, dates and water in the fridge the night before to soften the dates a bit. The next morning all I had to do was add the remaining ingredients and blend…Breakfast on the go!
Just a few perks about Hemp Seeds in case you need a little nutritional nudge:
- REWARD YOUR TASTE BUDS: Hemp hearts are delicious, they are nutty, often compared to sunflower seed or pine nuts… only better! Sprinkle on salads, cereal, quinoa, rice, roasted veggies, yogurt, add to smoothies, muffins, breads and other recipes…or eat a spoonful straight from the bag.
- REWARD YOUR BRAIN: Your brain has many of the fatty acids found in bulk Super Hemp. Regular consumption may help improve your memory. Super Hemp seeds may also help symptoms of anxiety and depression while improving your mood.
- REWARD YOUR WEIGHT LOSS: Super Hemp is a natural appetite suppressant making you feel full longer. Adding just four tablespoons of hemp seed to your meal can reduce your food cravings significantly. You will also feel more energy which can help you power through workouts and other activities to lose weight.
- REWARD YOUR HEART AND LOWER BLOOD PRESSURE: Super Hemp seeds contain essential fatty acids that help reduce blood cholesterol. This keeps the heart healthy and also prevents plaque buildup in your arteries. Super Hemp fatty acids also reduce inflammation that can cause high blood pressure and poor blood circulation.
- REWARD YOUR DIGESTIVE TRACT: Super Hemp provides high amounts of both insoluble and soluble fibers which keep your digestive tract healthy and clean. Super Hemp contains plant sterols and antioxidants helping reduce risk of colon, breast and prostate concerns. Super Hemp does NOT contain oligosaccharides such as found in soy, which often causes stomach upset and gas.
Intrigued? Give this shake a shot!
Hemp Chocolate/Cacao Protein Shake (slightly adapted from Making Miracles)
(Vegan, Dairy-free, Gluten-free, Grain-free, Fruit-Sweetened, Refined Sugar-free, Primal, Nut-free, Egg-free)
1 cup cold filtered water
1 cup ice cubes
1 banana, cut into chunks (or use frozen for a colder, thicker textured shake / smoothie)
1/2 cup raw hemp seeds/ hemp hearts
2-4 pitted dates, depending taste (I used two but increase if you prefer sweeter)
1-2 Tbsp raw cacao powder or cocoa powder, to taste
Handful or fresh leafy greens (such as baby spinach, kale, and/or chard), optional but for added nutrition
5 minute prep Directions
- Blend water, ice, banana, hemp seeds, dates (remove any pits), and cocoa powder together in a blender until smooth.
- Enjoy immediately, refrigerate any leftovers.
Plan-ahead soaking method Directions
- The night before, combine hemp seeds, dates and water in a jar. Refrigerate overnight.
- When you are ready to make your smoothie, add hemp/date/water mixture to blender container. Add ice, banana, cacao/cocoa powder and greens. Blend until smooth.
- Enjoy immediately, refrigerate any leftovers.
I am all about bite-sized treats. There is built-in portion control (theoretically speaking of course!)…then there’s the “cute factor”, and in my opinion, they are more fun to eat.
Though if I’m being honest, I always have more than one. However, with healthier ingredients I feel it’s OK to have that extra serving :) After all, I am getting an extra boost of fiber from flaxseed meal and oats, protein from the powder and nut butter and the healthy dose of fats keep me full.
These frozen chunky monkey “cupcakes” were adapted from my carob covered coconut protein bars on a whim when I was in the mood for something sweet yet filling and needed a little protein boost. They hit the spot and I made several batches – some with and without the “frosting”, which can be eaten sans-“cupcake” guilt-free as well :)
That’s a win-win situation in my book!
Frozen Chunky Monkey “Cupcakes” with a Fudgy Nana “Frosting”
Gluten-free, Grain-free option, Vegan Option, Dairy-free, Nut-free Option
1/2 cup natural almond butter or peanut butter (can sub sunflower seed butter for nut-free), room temperature
2 Tbsp coconut oil, melted
3 Tbsp honey, agave or brown rice syrup or to taste* (could probably sub banana or soaked dates but haven’t tried this)
1/2 tsp pure vanilla extract
100 grams good tasting vanilla protein powder of choice (I tested this with Jay robb’s whey protein, was 3 scoops)**
3 Tbsp flaxseed meal
2-3 Tbsp oat flour, oat bran (for grain-free, sub more flaxseed meal or use almond or peanut flour)
pinch of sea salt (eliminate if using salted nut butter)
For the Fudgy “Frosting”
2 small ripe bananas, sliced and frozen
1/2 Tbsp honey or agave (omit for less sweet…I was going for frosting)
2-3 Tbsp raw cacao powder or cocoa powder to taste*** (could sub carob powder for caffeine free)
1/4 tsp vanilla extract
pinch of sea salt, optional but enhances the flavor
Chopped walnuts, mini chocolate chips or cacao nibs (use chips or nibs for nut-free)
For the bottom layer
1. Line a mini muffin pan with plastic wrap or use a silicone mini muffin pan (my preference) and set aside.
2. In the bowl of a food processor, combine nut butter, oil, sweetener and extract. Process until smooth.
3. Add in remaining ingredients (protein powder through sea salt). Pulse until combined and well incorporated. If the mixture looks too wet, add a bit more flour to reach a cake batter consistency (the bottom layer will firm up when refrigerated though).
4. Spoon into 12 individual mini muffin cups and refrigerate until firm (I left the cups overnight, but you also freeze the cups for an hour or so before finishing them with “frosting” layer if using).
For the Frosting
1. While the bottom layer is hardening, prepare the topping. Pulse all ingredients in the bowl of a food processor until smooth and well combined.
2. Spoon into a piping bag or a plastic freezer bag (this is to make the swirl on top). Place back in freezer for 15 minutes to let harden a bit.
3. Cut a small hole in the freezer bag and pipe onto prepared “cupcake” bottoms. Garnish with walnuts/chips/nibs and enjoy!
Best kept in freezer or frozen banana “frosting” will get goopy and melty. You may have extra frosting leftover depending on how much you pipe…you can freeze the rest and eat them frozen chocolate-nana ice cream cubes!
*My protein powder is sweetened so if you choose a powder that is unsweetened, feel free to add more sweetener to liking. If you want to keep the sugars low, adding a bit of stevia to taste is always an option but you may need more oil or nut butter to make up for the lacking moisture.
**If you would like to eliminate the protein powder, increase the oat bran/flour or almond or peanut flour
***Add cocoa/cacao powder to taste. If you prefer a lighter chocolate taste, use less…for a more intense chocolate taste use more. I used more because I like the deeper chocolate flavor.
I’m always looking for healthy portable snacks and bite-sized goodies I can take with me when I’m on-the-go. With candy and treats surrounding me ALL DAY at work, it’s nice to bring something sweet to munch on so I don’t give in to all the tempting yet processed stuff staring at me in the face when my afternoon sweet tooth hits :)
You know, that chocolate monster that just won’t go away unless you feed it a little something? Some people have will power…I just trick my taste buds instead!
These no-bake energy bombs are the perfect homemade snack or treat and can be adapted to your liking! Add your favorite dried fruit, chopped nuts, shredded coconut, nut or seed butter or even mini chocolate chips or unsweetened carob chips for a little more decadence! If chocolate isn’t your thing, you could even omit the cocoa powder for a “blond” version.
Cocoa-Kissed Chia Energy Bombs
Gluten-free, Egg-free, No-Bake, Dairy-Free, Vegan Option, Nut-free Option
3/4 cup gluten free oats (I used Bob Red Mills) — could even try quinoa flakes for a change!
5 Tbsp ground flaxseed (I grind mine in my Magic Bullet using the “S” blade)*
1/4 cup unsweetened shredded coconut (I used finely shredded but regular works too)**
1 Tbsp unsweetened raw cacao or cocoa powder
1 Tbsp black or white chia seeds
rounded 1/4 tsp ground cinnamon (can omit but I love the flavor and health benefits of cinnamon)
4 Tbsp honey, agave or maple syrup (do not use honey if strict vegan)***
1/4 cup + 2 Tbsp creamy or chunky peanut butter, almond butter, cashew butter or sunflower seed butter (use sunflower seed butter for nut-free)
1 tsp pure vanilla extract
1/4 cup chocolate chips, raisins, dried cranberries, chopped dried fruit, cacao nibs, chopped nuts/seeds
or even add in your favorite extracts or spices
1. In a medium bowl, combine all dry ingredients.
2. In a large bowl, combine all wet ingredients. Next, add dry ingredients to the wet ingredients and mix until wet combined.
3. Chill for 20-30 minutes in the refrigerator. Use a spoon or your hands and scoop into rounded tablespoons then rolls into balls. Store in a container in the fridge and enjoy!
Makes 14-16 energy bombs (unless you eat the dough like me!)
*If you don’t have flaxseed, you could probably sub the flaxseed meal with a nut meal like almond flour or even a protein powder for added protein (if you try this let me know this works, I like the added fiber and nutty flavor from the flax).
**I’ve made these sans-coconut as well, just increase the oats by a 1/3 cup
***You might be able to use date paste in this recipe but you may need a little more to help hold everything together, or increase the nut butter a bit…depending on the consistency of the date paste and nut butters. I use natural nut and seeds butters (just nuts/seeds and salt) so you may have to add a little more oats or sweetener to help hold the mixture together depending on the ingredients used. If it’s too crumbly, add more sweetener, if the mixture is too runny then add a bit more oats or flax.
Today’s dessert recipe was inspired by Dorothy of Shockingly Delicious. I was assigned her blog this month for the Secret Recipe Club and was thrilled to have been introduced to her delectable recipes – and so many to choose from!
I decided on her Nutella Ice Cream, not only because it’s on her favorite’s list but because it spurred me to make my own homemade “Nutella” AND it gave me the urge to use my ice cream maker after 6 months of hibernation. There’s something about frozen desserts when it’s still cold outside that is still really appealing. Does anyone else still crave ice cream in the fall and winter?
I altered Dorothy’s recipe to make it dairy free and refined sugar free. I decided to double all of the ingredients because I wanted more than just a pint…what can I say, I like dessert! I started off by making my own homemade Nutella. I also added a bit more cocoa for a greater chocolate kick (this could be due to my homemade version), subbed coconut nectar for sugar, and used Mimic Creme and almond milk in place of cow’s milk and heavy cream. For a little garnish, I also chopped up extra hazelnuts and tossed on cacao nibs for added texture…mmmm!
This recipe was chocolately, nutty, creamy and rich-tasting without the dairy and guilt :) The perfect sweet ending to a long day!
Chocolate Hazelnut aka “Healthier Nutella” Ice Cream (inspired by Shockingly Delicious)
Dairy-free, Gluten-free, Vegan, Grain-free, Refined Sugar-Free
1 1/2 cups unsweetened Mimic Creme* (could substitute canned coconut milk if preferred)
1 1/4 cups unsweetened almond milk or other non-dairy milk (chocolate, vanilla or plain all work here – I used vanilla)
1/2 cup + 2 Tbsp chocolate hazelnut spread/”Healthy Nutella”**
6-8 Tbsp coconut nectar (or agave syrup) to taste (depends on how sweet you want your ice cream, remember when it gets cold it is less sweet!)
pinch of sea salt
1 tsp pure vanilla extract
optional: 1 rounded Tbsp unsweetened cacao or cocoa powder for extra chocolate boost
For garnish: chopped hazelnuts and chocolate chips or cacao nibs OR you could mix them into the ice cream maker toward the end if want them incorporated into the ice cream
1. Put all ingredients in a blender and blend on low speed just until combined. This will take 15 or so seconds. Pour into container for electric ice cream maker and process until frozen, following manufacturer’s instructions for your machine. You may chill the mixture before processing if you like, but it is not necessary.
2. Eat immediately (it will be a soft-serve consistency, or scoop into a container and freeze for several hours to harden it further.
Makes 2 pints.
*For a creamier and richer ice cream, use all Mimic Creme or coconut milk instead of the non-dairy milk.
**If you are in a pinch and don’t have time to make your own homemade nut butter, you can find healthier versions of chocolate-hazelnut butters in health food stores if you want to go that route :)