Cacao, which is Spanish for “cocoa,” is the fruit or pod of the tropical cacao tree. The pods hold the beans that are fermented to develop flavor and texture and then dried to make cocoa and then chocolate. For cocoa powder, like Hershey’s, the beans have been roasted and then processed.
Un-roasted or raw cocoa, which is now available to everyone, has been fermented and dried, but not roasted, leaving more phytonutrients available for health benefits. Cocoa or cacao nibs, which are crushed un-roasted beans are now showing up in many recipes. However, any chocolate that has 75% or higher cocoa content has most of the health benefits of raw cocoa – and there are many. Don’t be confused by the cocoa and cacao names of products – think of them as the same. Even dark chocolate that has 40% to 70% cocoa has many health benefits. Just don’t choose white or milk chocolate for your health!
Peak Time: Anytime
Average Price: Look for cocoa powder that is 100% cocoa, not a mix. An 8-ounce container of Hershey’s or Nestle cocoa costs between $3.29 and $4.69. Semi-sweet or bittersweet chocolate contains around 60% to 70% cocoa and costs less than $3.00 for 12 ounces. Cacao or cocoa nibs come in different brands and run around $7.00 for 4 ounces. Dark chocolate bars or chips made from 70% cocoa or higher will be usually be more expensive. Of course, you can now order raw cocoa online or cocoa beans or even the pods to make your own chocolate.
Tips for Selection and Storage: Cocoa or cacao nibs, even though pricey, come in handy in small amounts. A little goes a long way. No matter the type, it’s best to store chocolate cocoa powder in a cool and dark place. Often the original cocoa container you bought it in is just fine, as it’s packaged with a tight-fitting lid. If chocolate has been opened, put it in a baggie or airtight container. Both will keep well for up to two years.
Tips for Preparation: Remember to choose the correct cocoa or chocolate for your specific recipe. Use raw cocoa or nibs for garnishing if you want to preserve the extra health benefits of the un-roasted cocoa.
Nutritional Highlights: Cocoa is rich in many minerals including calcium, copper, phosphorus, potassium, sodium, zinc and especially magnesium. However, the star power of cocoa is the phytonutrients and antioxidants that reduce inflammation in the body and may have protective effects against heart disease, high blood pressure, neurodegerative diseases, depression, diabetes and cancer. Other compounds can stimulate the immune system and are antibacterial – all in one delicious bite.
For a recipe for flourless dark chocolate cake, click here.
