I haven't created a nice raw treat in quite some time so I was really motivated when suddenly the idea of making peanut butter cups crossed my mind. I used to love the peanut butter protein cups by quest nutrition, but they work with whey protein waaaaaay too much and since being vegan I kinda missed those. Why not make my own 'healthy' treats, I thought!
Making raw chocolate is actually the easiest thing eveeeerrr. To get started you basically need coconut oil and cocoa powder. If you have that and maybe some peanut butter (or any kind of nut butter) at home, get in your kitchen and invest the next hour into something reeeaal good.
I added some superfoods like maca and lucuma powder as well as some sweetener to make the chocolate taste more 'like the real thing' but feel free to simply omit those if you don't have them or use maple syrup or rice malt syrup instead! Sometimes I even add some almond butter to the chocolate mix to make it super silky smooth.
I'll give you a rough overview on the benefits of the ingredients I used, so that you can enjoy them without feeling ANY guilt!
MACA
1. Vitamins
Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.
2. Sexual function
Maca is widely used to promote sexual function of both men and women. It serves as a boost to your libido and increases endurance. At the same time it balances your hormones and increases fertility.
3. Women’s health and mood
Maca relieves menstrual issues and menopause. It alleviates cramps, body pain, hot flashes, anxiety, mood swings, and depression. If you are pregnant or lactating you should avoid taking maca.
4. Energy
Within days of using maca your energy level may increase. It is also known for increasing stamina. Many athletes take maca for peak performance. If you find yourself tired most of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost!
5. General health
Maca helps your overall health in a number of ways. It supplies iron and helps restore red blood cells, which aids anemia and cardiovascular diseases. Maca keeps your bones and teeth healthy and allows you to heal from wounds more quickly. When used in conjunction with a good workout regime you will notice an increase in muscle mass.
But be very cautious if you have a cancer related to hormones like testicular and ovarian, among others. If you have liver issues or high blood pressure you should ask your doctor before taking maca.
6. Skin
Many people take maca for skin issues, as for some people it helps to clear acne and blemishes. Another benefit for your skin is that is decreases sensitivity. In hot or cold weather, maca may help your skin withstand extreme temperatures.
7. Mood balance
If you find yourself overcome with anxiety, stress, depression or mood swings, maca may help alleviate these symptoms, though of the evidence is anecdotal. Some have reported an increase in mental energy and focus.
See the original article about Maca on VegKitchen here.
LUCUMA
1. Natural Sweetener
Lucuma won't make your blood sugar spike while having a nice caramel-like taste that is not too sweet and perfect for adding it into chocolate.
2. Rich in Iron
Iron improves the transportation of oxygen into cells and is a vital nutrient to pregnant and breast-feeding women. Proper levels of iron contribute to energy levels as well. Find out more about iron rich foods on my latest blogpost about how to get enough minerals on a vegan diet!
3. Anti-Inflammatory
Find out more about the topic and why it's important to add these foods into your diet here.
CACAO
1. Rich in Anti-Oxidants
Antioxidants stabilize and ultimately destroy free radicals in your cells and tissues. These potentially damaging chemicals are natural by-products of metabolism. They also form when your body breaks down environmental toxins such as cigarette smoke and organic solvents. Free radicals can injure your cells by interfering with cell membranes, damaging DNA and altering other cell components. Over time, a buildup of free radicals can accelerate aging, contribute to vascular changes that lead to heart disease and raise your risk of developing cancer. In addition to removing free radicals, antioxidants also help decrease inflammation that can contribute to arthritis and other diseases, and they can prevent changes in platelets that might produce blood clots.
2. Might prevent heart diseases
Flavonoid antioxidants in cacao have significant benefits for your cardiovascular system, according to Silvina Lotito, Ph.D., of the Linus Pauling Institute. She indicates that proanthocyanidin compounds in cocoa powder can help decrease oxidation of low-density lipoprotein, or LDL. Often called bad cholesterol, LDL is oxidized and then deposited in plaque. Plaque produces fat accumulations in arteries that can lead to atherosclerosis, or hardening of the arteries. Because cacao antioxidants block LDL oxidation, they can prevent plaque formation, improving circulation and lowering your risk of heart disease.
3. Cancer-Preventing?
The Linus Pauling Institute indicates that flavonoid antioxidants such as those found in cacao might interfere with the development of cancer. In one laboratory study published in 2002 in "Cancer Letters," anthocyanidins from cacao reduced the incidence of chemically induced pancreatic and breast cancer in laboratory animals. In a review of evidence from human subjects, published in 2009 in "Nutrition and Cancer," researchers concluded that compounds in cacao might prevent cancer or improve the outcome when the disease is already present. However, they state that more extensive studies with larger populations are needed to confirm this.
COCONUT OIL
1. Fat-Burning
The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats. One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day.
2. It get's you through the cold days healthy
Both lauric acid and monolaurin found in coconut oil can kill harmful pathogens like bacteria, viruses and fungi.
Read about more benefits of coconut oil here.
SUPERFOOD CHOCOLATE PEANUT BUTTER CUPS
makes about 6
Ingredients
- 1/2 cup coconut oil, soft
- 1 tsp agave nectar
- 1 tsp lucuma
- 1 tsp maca
- 3 heaping tbsp cocoa powder
- 2 tbsp chocolate protein powder
- 6 tsp peanut butter
Method
- Melt the coconut oil in a small sauce pan over low heat. Stir all of the ingredients except for the peanut butter.
- Line a muffin tray with cupcake liners and pour in about 1 tbsp in each liner. Put in the freezer for 15-20 minutes until it has hardened.
- Take the chocolate out and put 1 tsp of peanut butter on top of the first layer. Pour remaining chocolate on top and put in the freezer for another 20 mins.
- Take them out and ENJOY!
- Store them in the fridge or freezer (depends on how you want your peanut butter to be). Or eat them all at once.
http://healthyeating.sfgate.com/antioxidant-benefits-raw-cacao-3990.html
