About Cacao Nibs

Entire encyclopedias could be written about the different varieties and methods of preparing chocolate. One product of the chocolate industry has been gaining notoriety lately among chefs at fancy restaurants and slowly appearing in stores as well. Cocoa Nibs!

Cacao Beans before Roasting

Chocolate is made from cacao beans, which are first cleaned, then dried and roasted. While roasting, the beans crack and the kernels start separating from their shells. The little bits of cracked kernel are called Cocoa Nibs.  These little Nibs are the essence of the cacao bean and contain all the cacao solids and cacao butter that eventually becomes delicious candy bars.

Once completely separated from their shells, the Nibs are ground or crushed to liquefy the cacao butter and produce a thick paste that is often called chocolate liquor or chocolate liquid. The paste is pressed to remove the liquefied cacao butter and the powdery disk left behind is pulverized and turned into cacao powder. From this point, it is up to each manufacturer to decide what percentage of each to use, what flavourings to add, and how much sugar and milk.

Cacao Nibs

 The question is, why are all these extra ingredients added to something that is already one of the best dietary sources of magnesium, calcium, iron, copper, zinc, and potassium? In fact, when we crave chocolate, it usually means that our bodies are low on magnesium.  This is likely also why women crave chocolate during parts of their menstrual cycle, since not enough Magnesium in your diet is known to increase PMS symptoms.

Cacao Nibs have all the good parts of eating chocolate, plus additional fiber and without the added sugar. Theobromine for a healthy energy boost that is gentler on the body than caffeine. Tryptophan, aka “the stuff that makes everyone a chocoholic,” is known to quell anxiety and improve your mood. Chromium, a mineral that stabilizes blood sugar and reduces your appetite, and is extremely high in Flavanols, which are anti-oxidants that help make blood platelets less “sticky” and reduce the chances of clots, heart attacks, and strokes.

Eaten by themselves, Cacao Nibs are very similar to the macadamia nut. They are crunchy, but have a very smooth texture and feel cool to the tongue thanks to the cacao butter. If you’re a fan of dark chocolate, then you need to give these a try. Not a fan of eating them plain? They have been mixed into cookie dough and ice cream, sprinkled into salads, added to jams and marmalades, roasted on top of duck or lamb, and blended into smoothies. Pretty much anything where you would normally add chocolate, plus a lot of savory dishes that you would never have thought you could add chocolate.

As always, let us know if this would be something you’re interested in trying for yourself!

Chia Seed Pudding

Chia seeds, are loaded with omega fatty acids, protein, minerals, vitamins, and fiber. Even better, when introduced to a liquid they absorb it and transform into a gel-like consistency. This is perfect for adding to recipes as a thickener or egg-substitute (pancakes!).

They also make a great base for a simple two ingredient pudding.

 
Ingredients:

3-4 tbsp Chia seeds

8 oz unsweetened almond milk/coconut milk

Optional toppings:
Vanilla extract, honey, agave nectar, maple syrup, nutmeg, cinnamon, cocoa powder, coconut flakes, graham cracker crumbles, granola, fresh fruit, etc…


Directions:

Combine the chia seeds and room temperature almond milk into a bowl. Let it sit at room temperature for approximately 30 – 60 minutes. Mix every 5 – 10 minutes to break up clumps. Once pudding is at the desired consistency, mix in any option items you want and enjoy!

Gluten-free Chocolate Pecan Drop Cookies

INGREDIENTS

Slightly heaping 3/4 cup Earth Balance whipped buttery spread (softened)
1 1/2 cups sugar
2 eggs
2 Tbsp vanilla extract
2 1/4 cups gluten-free baking flour
1/2 tsp xanthan gum
2/3 cup cocoa powder
3/4 tsp baking soda
1/2 tsp sea salt
2 cups crushed pecans (or walnuts)

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.

In a large bowl, cream together Earth Balance spread, sugar, eggs, and vanilla until fluffy. Add in gluten-free flour, xanthan gum, cocoa powder, baking soda, and salt, and mix until well combined. Stir in the nuts.

Form dough into 1-inch balls and place on an ungreased baking sheet. Bake for 9 minutes and then let cool on a wire rack.

Allergy-Safe Potluck Dishes

I go to a lot of potluck dinners, and I have a lot of friends with allergies and food intolerances. This can challenge my fairly-limited cooking skills, especially if I want to avoid an extra grocery store trip and if the potluck dish also has to be transportable by public transportation.

Recently, I was going to a potluck where there would be people with peanut allergies, tree nut allergies, gluten intolerances, soy allergies, and dairy allergies. I decided to make dessert squares adapted from recipes I found on the wonderful world of the Internet. I made two different squares in case one didn't work out. Also, some people with gluten intolerances eat oats and some don't, and I couldn't remember the situation with the people at this event.

As a note, I always bring ingredients lists with me to potlucks, including notes about any warnings about "may contain traces of..." and "manufactured in a facility that also manufactures..." that are on my ingredients, so everyone can decide for themselves if they are comfortable eating my contribution.

Vegan Rice Crispy Treats

Original vegan recipe I found:
1 cup light corn syrup
3/4 cup sugar
1 Tbsp soy margarine
1/2 tsp vanilla extract
6 cups puffed rice cereal

My adapted recipe:

INGREDIENTS

1 cup agave
3/4 cup sugar
1 Tbsp coconut oil*
1/2 tsp vanilla extract
6 cups Nature's Path Crispy Rice Cereal (gluten-free; not all rice cereals are)

DIRECTIONS

Heat the agave in a pot over medium heat, then add sugar. Stir continuously for a few minutes. Turn it down if it starts to froth. After at least a couple of minutes of stirring, when bubbles start to form at the bottom and then rise to the surface, add the coconut oil and vanilla extract and stir.

Put the cereal in a large bowl. Pour the heated syrup mixture over the cereal and stir to combine well. Pour the mixture into a lightly greased dish and press until even. Allow it to cool until hard, about one hour. Cut into squares.

Chocolate Oat Drops

Original recipe I found:
1/2 cup butter
6 tsp cocoa
1/2 cup milk
2 cups white sugar
1 cup coconut
3 cups oatmeal

My adapted recipe:

INGREDIENTS

1/2 cup coconut oil*
6 tsp cocoa powder
1/2 cup oat beverage
2 cups sugar
1 cup dried cranberries (I didn't have any coconut)
3 cups rolled oats

DIRECTIONS

Melt coconut oil and cocoa powder together over medium heat, stirring well. Add the oat beverage and sugar. Bring to a boil over medium heat for 2 minutes. Add cranberries and oats. Drop by the tablespoon onto a cookie sheet and leave to cool.

*Usually it is better to use less coconut oil than the butter called for in a recipe, but these recipes seem to need the full amount.

These were both very tasty. The rice crispy treats did stick together in one blob; if keeping them at room temperature for any length of time, I'd recommend keeping them in the original container after cutting, or putting waxed paper between layers. Both treats were very well received; some one even asked for the Chocolate Oat Drop recipe!