Today we share an article from our friends at Naed Nutrition to help explain the differences between Cacao and Cocoa. Did you think they were all the same?  Well, not quite and here is why…

	Cacao	Cocoa
What is?	Cacao is a raw superfood that comes from cacao beans. It is the purest form	Cocoa is cacao, roasted
What nutrients is it high in?	Antioxidants Magnesium Iron Potassium Zinc Healthy fats Fibre Protein	Less of each nutrient when compared to cacao particularly fibre and healthy fats
Pros	Promotes cardiovascular health Improves mood Reduces insulin resistance Very high source of antioxidants Excellent source of nutrients	Slightly less health benefit due to heating procedure
Cons	Bitter and rich in flavour	Mostly teamed with high sugar, milk fats, hydrogenated oils and artificial flavourings in products
Most common forms	Powder Nibs Butter	Powder

Which one do I pick?

The rawest form of the food is the best option. When making your own hot chocolates, smoothies, protein balls or dessert the raw cacao (organic if you can) is your best option in terms of health, longevity and a fat loss. Majority of cheap cocoa powders are going to be teamed with sugars. When choosing an item pre made, your cacao is always going to be better – just be sure to check what it is teamed with (hydrogenated oils / sugars etc.) Keen to know more? Here’s another detailed article on the subject of cacao vs cocoa If you just need a healthy chocolate fix – try our delicious Protein Balls recipe.

Smoothies are one of the easiest and most nutritious breakfast, snacks, pre/post workout meals you will come across. All you need is a good blender or Thermomix, your ingredients, a travel protein shaker and you’re done in 20 seconds flat! Here are some of Naed Nutrition’s favourite combinations:

Berry Smoothie

• 150 reduce fat milk
• 100 ml water
• 1 tbl chia seeds
• 30g of plain protein powder
• 0.5 cup of raspberries
• 1 tsp honey

Green Smoothie

• 2 cups of raw spinach
• 100ml almond milk
• 0.5 a banana
• 30g of plain protein powder
• 1 tsp chia seeds
• 50ml of pot set yoghurt
• 100ml reduced fat milk

Nut Butter Berry

• 100ml reduced fat milk
• 0.5 a banana
• 1tbls of almond, Brazil nut & cashew nut spread
• 0.5 cup of frozen berries
• 30g of plain protein powder
• 0.5 cup of ice

Ginger Berry Bliss

• 100ml almond milk
• 0.5 cup of quick oats
• 0.5 tsp of fresh grated ginger
• 0.5 cup of blueberries
• 0.5 cup strawberries
• 1 tsp of honey
• 1 tsp of chia seeds
• 30g of plain protein powder
• 100ml of water

Pina Cola Smoothie

• 100ml of coconut milk
• 1 cup of fresh pineapple
• 30g of plain protein powder
• 1 cup of ice

Mango Madness

• 100ml almond milk
• 0.5 cup avocado
• 1 cup of mango
• 1tbl lime juice
• 30g of plain protein powder
• 1 cup of ice

Kale Kapow

• 2 cups of raw spinach
• 100ml almond milk
• 0.5 a banana
• 30g of plain protein powder
• 1 tsp grated ginger
• 50ml of pot set yoghurt
• 50ml coconut milk

Vegan Strawberry Cheesecake

• 1 cup strawberries
• 250mls unsweetened almond milk
• 1 tbl cashews (soaked overnight)
• 3 tbl quick oats (soaked overnight)
• 1 tbl chia seed (soaked overnight)
• 1 tbl lemon juice
• 0.5 tsp vanilla essence

Choc-Banana Smoothie

• 1 banana
• 30g chocolate protein powder
• 200ml reduced fat milk
• 1 tbl walnuts
• A pinch on cinnamon

Super-smoothie

• 200mls of unsweetened almond milk
• 1 cup of spinach
• 1 tbls raw organic cacao
• 1tbls ABC spread
• 1tbls coconut oil
• 0.5 cup of mixed berries
• 1 tbl of rice brain oil
• 1 tbl of honey
• 0.5 cup of ice

Author, Sinead Tolley, Naed Nutrition

Are you craving extra food (mostly chocolate) to keep you warm this winter? Ever wondered why you may be having these cravings?

What causes food cravings?

• Low energy
• Boredom
• Poor diet
• Nutrient deficiencies
• Stress
• Depression
• PMS
• Insufficient calorie intake
• Alcohol/Hangover
• Dealing with emotions
• Food Intolerances
• And much more!

Chocolate cravings can be more specifically linked with magnesium deficiency. To combat this, try increasing your intake of foods high in magnesium including spinach, broccoli, pumpkin seeds, sunflower seeds, sesame seeds, flaxseeds, cucumber, green beans, celery and kale. And for a great way to satisfy those chocolate cravings, try our Healthy Hot Chocolate recipe:

Ingredients

• 100ml A2 milk (or almond milk)
• 1 tsp of coconut sugar
• 1 tbl of raw organic cacao
• 200ml boiling water

Method

• Step 1: Boil the kettle
• Step 2: In a mug add milk, coconut sugar and cacao. Mix thoroughly.
• Step 3: Add boiling water and mix well.

This recipe was supplied by Naed Nutrition, Live Well’s partner Nutritionist available for consultations at our Currambine practice. To find out how to adjust your nutrition intake and reduce cravings, email admin@naednutrition.com.au

Summer is the perfect time for  smoothies! Filled with superfoods and quick and easy to make, our Super Smoothies are just the thing to keep you going when it’s too hot to eat. Here are two of our favourites from https://www.womensweeklyfood.com.au/.

Superseed Smoothie:

Ingredients

• 1/2 cup (140g) Greek-style yoghurt
• 1/2 cup (75g) frozen mixed berries
• 1 tablespoon dried goji berries
• 1 small piece banana (130g), peeled
• 1 tablespoon honey
• 1 cup (250ml) milk
• 2 teaspoon ground linseed
• 2 teaspoon chia seeds
• 1 teaspoon fresh mint, finely shredded

Method:

• Blend yoghurt, berries, chopped banana, honey, milk and 1 teaspoon each of linseed and chia seeds until smooth.
• Pour smoothie into glasses; top with mint and remaining seeds.

Superfood Smoothie:

Ingredients:

• 1 cup (140g) mixed fresh or frozen berries
• 1 cup (125g) Jalna lactose free vanilla yoghurt
• 1/2 cup (15g) lightly packed kale or baby spinach
• 2 teaspoon chia seeds
• 1 small knob ginger, peeled
• 4 sprigs fresh mint + extra to garnish
• 1/2 cup (125ml) apple or orange juice
• 2 teaspoon honey, or to taste
• ice (optional)

Method:

• Blend all ingredients in a food processor or blender.

Enjoy!!