Easy High Fiber Salad Ready in Minutes!
This High-Fiber Salad is perfect when you are looking for a quick, filling meal packed with good-for-you nutrients. Not only is it high in fiber, but its also loaded with plant-based protein, antioxidants, and healthy fats that help improve digestion, gut health, and heart health.
Fiber is the key to gut health and is your gut's best friend! It moves through your digestive system, picking up all the junk and making sure everything runs smoothly. This means fewer stomach troubles and a happier you!
Here are some of the key benefits of this High-Fiber Salad:
- Perfect For Lunch! You can enjoy it midday without the post-meal crash. Fiber slows down the absorption of sugar, giving you steady energy throughout the day. No more sugar crashes or mid-afternoon slumps.
- Keeps You Full, Which Means Less Snacking. Fiber adds bulk to your meals, helping you feel satisfied and less likely to reach for those extra snacks. Plus, it’s super helpful if you want to maintain a healthy weight.
- Improves Gut Health. Your gut is home to trillions of good bacteria that love fiber. When you feed them fiber, they produce substances that keep your gut lining healthy and happy. A happy gut means a happier you!
I love this salad because it is not your typical leafy-green boring salad AND it is easy to throw together with some pantry staples and a few fresh herbs and vegetables. It's also perfect for meal prep because the longer the salad sits in the homemade citrus vinaigrette, the better it tastes.
Ingredients You'll Need
- Cucumber: Use 1 large cucumber or 2-3 Persian cucumbers. Have high water content, which helps to keep you hydrated
- Red Onion: Raw red onion is especially high in fiber and also contains antifungal agents that help fight off harmful bacteria in the body
- Red Pepper: Red peppers are packed with antioxidants, particularly vitamin C and beta-carotene, that help reduce inflammation in the gut, protecting the digestive tract from oxidative stress and potential damage.
- Chickpeas: A great source of plant-based protein and are high in fiber and healthy fats. It is a great meat replacement and bulks up the salad.
- Fresh Herbs: Parsley and Cilantro are both incredibly high in vitamin A, folate, vitamin K, iron, and vitamin C. Not only do they add a vibrant flavor to the salad but the vitamin content helps detox the body and improve brain function.
- Super Seeds: Hemp Seeds, Pumpkin Seeds, and Sunflower Seeds are a great source of protein and omega-3 and omega-6. These heart-healthy seeds add crunch to the salad.
The dressing for the salad is a simple lemon-lime vinaigrette that enhances the flavor and the freshness of the ingredients. It is easy to whip up in minutes!
Storage and Meal Prep Option
This salad lasts in the fridge for up to 3 days in an airtight container. It is great for meal prep. You can divide it into equal portions and store it in mason jars for an easy grab-and-go lunch.
Quick and Easy High-Fiber Salad
This High-Fiber Salad is perfect when you are looking for a quick, filling meal packed with good-for-you nutrients. Not only is it high in fiber, but this salad is loaded with plant-based protein, antioxidants, and healthy fats that help improve digestion, gut health, and heart health.
- 1 large cucumber (or 2-3 Persian cucumbers)
- 1 red onion
- 1 red pepper
- 2 16oz can chickpeas, rinsed and drained
- 8 oz marinated artichoke, drained and cut into pieces
- 1/4 cup chopped cilantro, packed
- 1/4 cup chopped parsley, packed
- 4 tbsp Hemp Seeds
- 4 tbsp Pumpkin Seeds
- 4 tbsp Sunflower Seeds
Citrus Vinaigrette
- 1/4 cup extra virgin olive oil
- 3 tbsp fresh lemon juice
- 3 tbsp fresh lime juice
- 1 tsp dijon mustard (optional)
- 2 tbsp apple cider vinegar or red wine vinegar
- 1 tbsp honey or maple syrup (optional for a touch of sweetness)
- 1 garlic clove, minced (optional)
- salt and pepper, to taste
- Add all the ingredients for the salad into a large bowl and toss to combine
- In a small bowl, whisk together the ingredients for the dressing. Taste and adjust as desied, adding more lemon/lime for tangier dressing or honey to sweeten.
- Pour the dressing onto the salad and toss well. Enjoy!
Fresh Soursop Smoothie (Guanabana Smoothie)
This Soursop Smoothie is a delicious and nutritious tropical beverage made with soursop (guanabana), mangos, and coconut milk. As vibrant and lush as it is refreshing, this soursop smoothie recipe is the drink of the summer!
If you want to try other fruit smoothie recipes, check out my Hydrating Cherry Smoothie and Cherimoya Smoothie next!
This soursop smoothie is a delicious treat that just so happens to be good for you too! I make this recipe with just 3 ingredients for a quick snack or breakfast on the go.
When it comes to taste, soursop has been compared to delicious snacks like Skittles and sorbets. It's truly nature's candy and I love the way it tastes when blended into a smoothie. Soursop smoothies are tangy, a little sweet, a bit sour, and taste amazing with tropical fruit and coconut milk.
Reasons This Soursop Smoothie Recipe Works
- Unique Flavor Combination! The blend of soursop and mango creates a unique, tropical flavor that’s both sweet and slightly tangy.
- Nutrient-Rich! Soursop is packed with vitamins and minerals, while mango adds a dose of antioxidants.
- Easy to Make! With just a few ingredients and a blender, you can whip up this smoothie in no time.
What is Soursop?
Soursop, also known as guanabana or graviola, is a fruit found in tropical climates in Africa, Southeast Asia, South America, and the Pacific Islands. They have a bumpy green skin but the flesh is white and creamy.
Soursop Smoothie Benefits
Rich in Vitamin C
Soursop contains the antioxidant Vitamin C, which supports immune health. The fruit contains 215% of the daily recommended amount so it is an excellent source for boosting immunity and protecting the body against infections. Vitamin C is also essential for the growth and repair of tissues, aiding in wound healing and the maintenance of healthy skin.
Potential to Kill Cancer Cells
Test-tube studies suggest that soursop extract may help kill cancer cells, reduce tumor size, and enhance immune system activity, particularly against prostate, breast, colorectal, and pancreatic cancers. While lab and animal studies are promising, more research is needed to determine the effects of consuming soursop in humans for cancer prevention or treatment.
Reduces Inflammation
The presence of antioxidants helps combat free radicals, which damage cells. By neutralizing these free radicals, soursop may reduce inflammation and support overall cellular health, potentially alleviating symptoms associated with chronic inflammatory conditions.
Promotes Digestion
The tropical fruit is packed with fiber, an essential nutrient necessary for digestive health. Fiber aids in regulating bowel movements, preventing constipation, and promoting a healthy gut microbiome, making soursop a great addition to a balanced diet. The tropical fruit is packed with fiber, an essential nutrient necessary for digestive health.
Ingredients You’ll Need
- Soursop: The star ingredient is rich in antioxidants and fiber.
- Mangos: Use fresh mangos for their sweet, juicy taste. Adding frozen mango helps achieve a thicker, colder smoothie consistency, making it extra refreshing on those hot days. Mangos are packed with vitamins A and C, which are beneficial for eye health, skin, and immune function. Alternatively, you can use ice to reach the desired consistency.
- Coconut Milk: This gives the drink a creamier quality that gives it a milkshake consistency. Coconut milk is a good source of healthy fats, which can provide energy and support brain health. It also contains medium-chain triglycerides (MCTs), known for their potential benefits in boosting metabolism and improving heart health.
How to Remove Soursop Seeds
The process to remove seeds from the soursop is so simple. Begin by rinsing the fruit to remove any dirt or residue.
Then slice the fruit in half. Use a spoon to scoop out the flesh. You can remove the seeds by hand.
How to Make a Soursop Smoothie
Combine all ingredients in the blender and blend until smooth. Add more frozen mango or ice to reach your desired consistency.
Tips To Nail the Recipe
- Use ripe fruits. Ripe soursop and mango yield the best texture and flavor. Unripe soursop is bitter and not nearly as soft.
- Remember to remove the seeds. They are not edible and should not be consumed.
- For the best results, use a high-speed blender. It's the best way to thoroughly combine the ingredients, resulting in a smooth, lump-free texture. This also ensures that the frozen ingredients are effortlessly blended for a thick, smooth consistency.
Variations
- SWEETNESS. If you prefer a sweeter smoothie, you can add a bit of honey or agave syrup.
- FRUIT COMBOS. Soursop pairs well with any tropical fruit. Instead of mango, you can use papaya, pineapple, strawberry, banana, or any fruit you desire. Or make it with soursop only and add fresh lime and ice.
- ADD VEGGIES. Add a handful of spinach or kale for an extra nutrient boost.
- CONSISTENCY. Add more frozen mango or ice if you like a thicker smoothie.
Storage
Store any leftover soursop smoothie in an airtight container in the refrigerator for up to 24 hours. Shake well before drinking.
FAQs
What does soursop do to your body?
Due to its high antioxidant count, soursop is great for boosting the body's immunity. And because it's rich in fiber, it promotes healthy bowel movements and general digestive health too.
Is it safe to drink soursop juice everyday?
Soursop should not be consumed as a supplement or a daily beverage. Most health professionals suggest limiting your consumption to half a cup 2-3 times per week. This is especially important for people with high blood pressure or diabetes.
What is the best way to drink soursop?
The best way to drink soursop is by making a soursop smoothie. This method allows you to blend the fruit with other nutritious ingredients like mango and coconut milk. You retain all the beneficial vitamins, minerals, and antioxidants of the fresh soursop while enhancing the flavor and texture.
What if I can't find fresh soursop?
If fresh soursop is unavailable, you can use frozen soursop pulp, which is often available in international or specialty grocery stores.
I Hope You Enjoy This Soursop Smoothie Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, tag #goodfoodbaddie, and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
More Nutritious Recipes To Try!
- 10 Ways To Use Sea Moss Gel
- Quick & Easy Date Snickers
- Adrenal Cocktail Recipe
- Cacao Tea Recipe And Benefits
Fresh Soursop Smoothie (Guanabana Smoothie)
This Soursop Smoothie is a delicious and nutritious tropical beverage made with soursop (guanabana), mangos, and coconut milk. As vibrant and lush as it is refreshing, this soursop smoothie recipe is the drink of the summer!
- 1 Ripe Soursop (about 1lb or 500 grams)
- 1-2 Mangos (depending on the size)
- 1 cup frozen mango (optional (or ice))
- 1 cup coconut milk
- Combine all ingredients in the blender and blend until smooth. Add more frozen mango or ice to reach your desired consistency.
Quick & Easy Date Snickers
Date Snickers are peanut butter stuffed Medjool dates dipped in luscious melted dark chocolate. This healthy Snickers recipe is inspired by the TikTok trend and it's bound to become your go-to treat! (This recipe is gluten-free and vegan.)
For more nutritious snacks, try our Date Energy Balls and Frozen Yogurt Bark next!
Satisfy your sweet tooth with Medjool date Snickers. They taste just as indulgent as a Snickers bar but they are actually good for you!
This date Snickers hack went viral and for good reason! You get the rich chocolatey flavor and chewy texture you love without the calories.
Reasons This Date Snickers Recipe Works
- Healthy Alternative to Candy Bars! There are no additives or refined sugar; just natural ingredients that you can actually pronounce. Peanuts are rich in protein. Also, dates are packed with fiber and are naturally low in fat.
- Made Quick & Easy! This 5 ingredient recipe is ready to enjoy in less than 20 minutes. The prep time is just 10 minutes and then you let them chill in the fridge for another 10. It is that simple!
- Anytime Snack! Have you ever craved chocolate for breakfast or just before bed? You can enjoy this decadent treat anytime, anywhere so have it as a mid-day boost or a late-night snack.
Date Snickers Ingredients
- Medjool dates: The natural sweetness of these dates make them a tasty and nutritious substitute for caramel. They also add a pleasant chewiness to the snack.
- Peanut butter: Use your favorite creamy peanut butter for these date Snickers.
- Peanuts: Add chopped or crushed nuts for a delightful crunch.
- Chocolate: Use dairy-free dark chocolate chunks or chocolate chips.
- Coconut oil: Adding this to the chocolate prevents it from drying out and also helps it solidify faster in the fridge.
How to Make Date Snickers
PREPARE MEDJOOL DATES. Using a small sharp knife, make a lengthwise slit in each date and remove the pits.
STUFF DATES. Fill each date with 1 teaspoon of peanut butter and a few peanuts. Set the filled dates aside.
MELT CHOCOLATE. Take a microwave-safe bowl and place the chocolate and coconut oil in it. Microwave the bowl at 30-second intervals, stirring the chocolate in between each interval until it melts completely.
DIP DATES. Insert a toothpick into each stuffed date, and dip the date into the melted chocolate. Use a spoon to coat the date entirely in chocolate, allowing any excess chocolate to drip off.
ADORN AND CHILL SNICKER DATES. Transfer the chocolate-coated date to a tray or plate lined with parchment paper. Sprinkle the top of each date with crushed peanuts or with flaky sea salt. Place the dates in the refrigerator for approximately 10 minutes to allow the chocolate to set.
Enjoy your homemade date Snickers after the chocolate has set! Keep them in the fridge and enjoy them anytime you like!
Tips To Nail the Recipe
- I don't recommend substituting medjool dates with another type of date. The taste and texture won't be the same. Also, medjool dates are the perfect size for stuffing.
- Use fresh dates so they are plump, soft, and sticky.
- Don't skip the coconut oil. Without it, the chocolate is super thick.
Variations
- NUTS. Swap the peanuts for walnuts or pecans.
- NUT BUTTER. Instead of peanut butter, make date Snickers with almond butter.
- CHOCOLATE. I use dark chocolate because it is dairy-free and naturally sweet without processed sugar but you can also make date Snickers with milk chocolate or white chocolate.
- TOPPINGS. Add flaky sea salt or coconut flakes to chocolate-covered dates for more flavor and texture.
Storage
Store your date Snickers in an airtight container in the fridge for up to one week. For longer storage, place them in the freezer for up to 2 months.
FAQs
Why do dates taste like Snickers?
Medjool dates are naturally sweet and have a caramelized flavor so they are the perfect substitute for caramel.
How long do Snickers dates last in the fridge?
These date snickers last for one week when properly stored in the fridge.
Are dates a healthy sweetener?
Yes. Dates work great as a sugar substitute. They are naturally sweet and you get the added benefit of fiber.
I Hope You Enjoy This Viral Date Snickers Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
More Healthy Recipes To Try!
- Cherimoya Smoothie (Easy and Delicious!)
- Apple Cucumber Juice (In Blender)
- Hydrating Cherry Smoothie
Quick & Easy Date Snickers
Date Snickers are peanut butter stuffed medjool dates dipped in luscious melted dark chocolate. This healthy Snickers recipe is inspired by the TikTok trend and it's bound to become your go-to treat! (This recipe is gluten-free and vegan.)
- 12 Medjool dates (pits removed)
- ¼ cup Peanut butter
- 2 tbsp Chopped or crushed peanuts
- ½ cup Dark chocolate chunks or chocolate chips ((vegan or regular))
- 1 tbsp Coconut oil
- 1 tbsp Flaky Sea Salt (optional)
- Using a small sharp knife, make a lengthwise slit in each date and remove the pits.
- Fill each date with 1 teaspoon of peanut butter and a few peanuts. Set the filled dates aside.
- Take a microwave-safe bowl and place the chocolate and coconut oil in it. Microwave the bowl at 30-second intervals, stirring the chocolate in between each interval until it melts completely.
- Insert a toothpick into each stuffed date, and dip the date into the melted chocolate. Use a spoon to coat the date entirely in chocolate, allowing any excess chocolate to drip off.
- Transfer the chocolate-coated date to a tray or plate lined with parchment paper. Sprinkle the top of each date with crushed peanuts or flaky sea salt.
- Place the dates in the refrigerator for approximately 10 minutes to allow the chocolate to set.
- Enjoy your homemade date Snickers after the chocolate has set! Store them in the fridge and enjoy anytime you're craving a sweet treat!
Adrenal Cocktail Recipe
This adrenal cocktail recipe is a quick, easy, and refreshing way to replenish your body's minerals and nutrients. It is made with three simple ingredients and can be enjoyed throughout the day! (This drink is gluten-free, vegan, and refined sugar-free.)
For more healthy drinks, try our Cherimoya Smoothie and Apple Cucumber Juice (In Blender) next.
What is an adrenal cocktail?
The adrenal cocktail references the adrenal glands, hormone organs that sit on top of your kidneys. These glands regulate essential functions like metabolism, blood pressure, and stress response. The ingredients in this beverage regulate the adrenal system and support overall health.
This recipe may have become popular on Instagram and TikTok but the concept has been around forever. You combine three components: whole food Vitamin C (typically a citrus juice like orange juice), potassium, and sodium to make a nutrient-rich drink.
Reasons This Adrenal Cocktail Recipe Works
- Simple! The most basic form of this recipe has just 3 ingredients.
- Versatile! This recipe has several alternatives, based on what ingredients you have available and/or can tolerate. And once you understand the components of the recipe, it's easy to swap out ingredients based on your tastes while still reaping the health benefits.
- Healthy! This juice is packed with nutrients and minerals that improve your general health.
Why Drink It?
This citrus mocktail can improve your overall health when consumed daily. The high amounts of Vitamin C, sodium, and potassium work together to maintain hormone stability, hydrate the body, and promote electrolyte balance. It also helps with adrenal fatigue.
Symptoms of Adrenal Fatigue
- physical exhaustion
- anxiety
- salt and sugar cravings
- low blood pressure
- weight gain
- trouble falling asleep or staying asleep
- dehydration
Adrenal Cocktail Benefits
Manages Stress
Stress, whether positive (i.e., exercise, breastfeeding) or negative (i.e., work stress) depletes nutrients in the body. This impacts hormones (like cortisol and adrenaline), dictating how the body responds to fight or flight. All three elements of this adrenal cocktail work to replenish those nutrients.
Natural Energy Booster
The electrolytes (sodium and potassium) in this drink provide energy without the coffee jitters or the processed sugar rush of energy drinks. Without electrolytes, the body feels depleted but this drink restores them.
Improves Immune System
The Vitamin C present in citrus fruit is an antioxidant that helps the immune system function properly. When the immune system is working well, it can prevent infections and diseases.
When To Drink Adrenal Cocktail
This is great for combating the afternoon slump. Drink it to restore your energy and power through the rest of your work day. I also recommend drinking it after a workout.
Try it an hour before bed. Although it's not a sleep aid, it has a calming effect that can make you rest more peacefully. However, there is no set time that it must be drunk so do what works for you!
Should you drink an adrenal cocktail every day?
You can drink this daily as part of your wellness regimen. As long as you are not allergic to any of the ingredients, this is perfectly safe to consume every day. Enjoy a glass or two daily.
Why add cream of tartar to an adrenal cocktail?
Cream of tartar is rich in potassium and other minerals. It's a good substitute for coconut water in this recipe.
What are the best vitamins to help adrenal fatigue?
The best vitamins to combat adrenal fatigue are Vitamin C, magnesium, vitamin B6, and calcium. These essential vitamins all support the health of the adrenal glands.
How can I restore my adrenal fatigue naturally?
Aside from consuming this tasty elixir, you can take small, practical steps to lower your stress. Get on a regular sleep schedule, get fresh air, perform low-impact workouts (like walking or yoga), and avoid processed foods.
Ingredients You’ll Need
Simple Version
- ½ cup Orange Juice
- ½ cup Coconut Water
- ¼ tsp Sea Salt
Cream of Tartar Version
- 4 oz Orange Juice
- ¼ tsp Cream of Tartar (this is an unexpected but excellent source of potassium)
- ¼ tsp Sea Salt
Coconut Version
The creamy coconut milk makes this variation taste like an orange creamsicle.
- ½ cup Orange Juice
- ½ cup Coconut Water
- ¼ tsp Sea Salt
- 2 tbsp Coconut Cream or Full-Fat Coconut Milk
How to Make an Adrenal Cocktail
Grab a glass and pour in the orange juice, coconut water, and a pinch of salt. Give it a good stir and get ready to enjoy!
Alternatively:
- If you prefer, you can use a mason jar with a lid. Just add the orange juice, coconut water, and a pinch of salt to the jar. Close the lid tightly and shake it up until everything is well combined. Then, get ready to quench your thirst!
Optional Step:
- If you want to add some extra creaminess to your drink, you can include coconut cream or milk. In that case, pour all the ingredients, including the coconut cream or milk, into a blender. Blend everything for about 10-15 seconds until it becomes smooth and frothy.
Tips
- You will want the highest concentration of vitamin C so use an additive-free (preferably freshly squeezed) juice for the best results.
- This is not a meal replacement. Instead, treat it as a healthy drink or supplement.
- If you’re just starting out, gradually add it to your diet. Try taking ½ a serving for a couple of weeks to see how your body responds.
Variations
Want an adrenal cocktail with no orange juice? No problem! There are so many ways to customize your adrenal cocktail. Pick and choose any of the following ingredients from each category.
Vitamin C
- Orange Juice
- Lime Juice
- Lemon Juice
- Grapefruit Juice
- Vitamin C Powder/Packet (use a high-quality variety like this Lypo-Spheric Vitamin C brand)
Potassium
- Coconut Water
- Coconut Milk
- Coconut Cream
- Sparkling Mineral Water
- Aloe Vera Juice
Sodium
- Sea Salt
- Himalayan Salt
More Options
- Collagen (this is not vegan but adds protein)
- Ginger
Mineral Ratios
No matter which variation you choose, if you are drinking this for adrenal support, keep this general formula in mind:
- 375mg of Potassium
- 460mg of Sodium
- 60mg of Wholefood Vitamin C
Storage
Store the adrenal cocktail in an airtight jar in the fridge for up to 5 days. Shake before drinking.
I Hope You Enjoy This Adrenal Cocktail Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures, share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
More Healthy Drink Recipes To Try!
Adrenal Cocktail Recipe
This adrenal cocktail recipe is a quick, easy, and refreshing way to replenish your body's minerals and nutrients. Skip your morning cup of coffee and opt for a glass of this healthy natural energy booster instead! (This drink is gluten-free, vegan, and refined sugar-free.)
Simple Version
- ½ cup Orange Juice
- ½ cup Coconut Water
- ¼ tsp Sea Salt (or a pinch)
Cream of Tartar Version
- 4 oz Orange Juice
- ¼ tsp Cream of Tartar (an excellent source of potassium)
- ¼ tsp Sea Salt (or a pinch)
Coconut Version
- ½ cup Orange Juice
- ½ cup Coconut Water
- ¼ tsp Sea Salt (or a pinch)
- 2 tbsp Coconut Cream or Full Fat Coconut Milk
- Grab a glass and pour in the orange juice, coconut water, and a pinch of salt. Give it a good stir and get ready to enjoy!
Alternatively:
- If you prefer, you can use a mason jar with a lid. Just add the orange juice, coconut water, and a pinch of salt to the jar. Close the lid tightly and shake it up until everything is well combined. Then, get ready to quench your thirst!
Optional Step:
- If you want to add some extra creaminess to your drink, you can include coconut cream or milk. In that case, pour all the ingredients, including the coconut cream or milk, into a blender. Blend everything for about 10-15 seconds until it becomes smooth and frothy.
The original source of this recipe was Susan Blackard, NP, ND, PhD at the Rejuvenation Health Center in Springfield, MO.
Cacao Tea Recipe And Benefits
Cacao Tea is a naturally sweet, chocolate tea made from brewed cacao husk that is both energizing and nutritious. Instead of throwing away the shells of cacao beans, enjoy their immense benefits and use them to make a delicious drink! This quick and easy 2-ingredient hot tea that's ready in just 5 minutes. (This recipe is gluten-free, vegan, and refined sugar-free.)
For more healthy drink recipes, try our Hydrating Cherry Smoothie and this Easy Detoxifying Spirulina Drink next.
I love tea and this cacao tea is exceptional. I tried it for the first time when I lived in Peru and now I'm obsessed. I went to a chocolate-making class where I learned of Peru's rich culture of chocolate-making. We learned the entire process of making chocolate from removing the cacao beans from the fruit, to roasting the beans, removing the shell, grinding them, and more! The instructor excitedly explained all the incredible benefits of cacao tea including its ability to energize the body similar to a cup of coffee but without the jittery effect or harsh coffee crash. They mentioned it is also great for lactating mothers as it energizes, increases oxytocin, and helps increase milk production.
So you can immediately see, cacao tea has such great benefits. I enjoy a cup first thing in the morning with breakfast to get my day started and sometimes after a meal. Why not skip the caffeine jitters and enjoy a hot cup of cocoa tea?
Reasons This Cacao Tea Recipe Works
- Super Simple! All you need is cacao husk and hot water to make this hot tea.
- Great Coffee Alternative! Get a boost of energy without the negative side effects associated with caffeine.
- A Healthy Beverage! Try it for the taste but keep drinking for all the health benefits! Cacao husks and nibs are rich in powerful antioxidants, minerals, and vitamins like magnesium and Vitamin C so it supports overall wellness.
What is Cacao Tea?
Cacao tea (not to be confused with cocoa tea) is loose-leaf cocoa husks infused in hot water. This hot beverage was discovered by the Mayan civilization.
What is the difference between cacao beans and cocoa beans?
Pronounced “Ca-cow”, Cacao is the raw, unprocessed version of cocoa. Cacao beans are cocoa beans in their natural state. The raw bean is referred to as cocoa beans once they are roasted.
Cacao Tea Benefits
Increases Energy
Cacao is high in theobromine, a caffeine-like stimulant, found in cacao and chocolate. It acts as a stimulant in the body while creating a more relaxed effect by increasing serotonin and dopamine levels and reducing stress by reducing cortisol levels.
Great for Brain Health
The antioxidants and anti-inflammatory properties present in cacao husk reduce the cell damage that could potentially lead to Alzheimer's disease. Regularly drinking cacao husk tea also increases focus.
Mood-Boosting Properties
Cacao husks are rich in theobromine, a natural substance that stimulates the brain and reduces mental fatigue. It also acts as a natural muscle relaxer and decreases blood pressure.
Maintains Heart Health
Flavonoids in cacao have been proven to reduce the risk of heart disease. The HDL (high-density lipoprotein) cholesterol found in dark chocolate (derived from cacao) reduces the risk of heart disease and stroke.
Improves Digestive Health
The cacao bean contains fiber which encourages regular bowel movements, relieves stomach issues, and prevents hemorrhoids. And the antioxidants in cacao husks reduce the risk of colon cancer.
Great For Women Breastfeeding
Cacao contains a substance called theobromine, which has been shown to increase milk production in lactating women.
Ingredients You’ll Need
- Cacao Husk: The shell of the cacao bean is often overlooked and discarded but this is a superfood with so many nutritious benefits. It has a delicate chocolate flavor that makes it a great healthy treat.
- Water: This is the liquid base of the tea.
OPTIONAL ADD-INS
- Cinnamon: This adds a warm, aromatic quality that counters the tart, sometimes bitter taste of raw cacao.
- Agave syrup: Use this natural sweetener if you want a sweeter cacao tea.
- Milk of choice: You can use almond milk, coconut milk, oat milk, whole milk, heavy cream, or even a splash of condensed milk. Use whatever you prefer.
How to Make Cacao Tea
Steep for 5 minutes in boiling water. (The longer you steep the stronger the chocolate flavor.) Then sweeten, add a dash of milk, and enjoy!
Tips To Nail the Recipe
- The longer you steep the tea, the more intense the chocolate flavor.
- Do not use cocoa powder as a substitute for cacao; that's hot cocoa. It won't have the same nutritional value.
- Enjoy this drink fresh for the best results.
Variations
- COCAO NIBS TEA. Use this for a sharper chocolate taste that is more tart.
- MORE SPICES. Nutmeg, star anise, and bay leaves add an aromatic quality to this hot drink.
- ICED TEA. Refrigerate the tea after steeping to make iced cacao tea.
FAQs
What is the difference between a cacao husk and cacao nibs?
The husk is the outer shell of the cacao bean whereas the nibs are the crumbled bits of the cacao bean. The husk has a sweeter, delicate flavor while the nibs boost a stronger chocolate taste that is sometimes bitter. You can use either to make this cacao tea recipe.
Does cacao tea contain caffeine?
Cacao husks are caffeine-free. However, they contain theobromine, a natural substance that enhances focus but keeps you calm for more relaxed energy than coffee.
Does cacao tea help you sleep?
Although it has relaxing qualities thanks to the theobromine, this drink is not a sleep aid.
I Hope You Enjoy This Cacao Tea Recipe!
If you try the recipe, don’t forget to rate the recipe and let me know what you think in the comments. Leave a quick review & star rating ★ below! Take pictures and share them with me on Instagram, Facebook, and Pinterest! I love seeing my recipes come to life in your kitchen.
More Healthy Drink Recipes To Try!
Cacao Tea
Cacao Tea is a naturally sweet, chocolate tea that is both energizing and nutritious. Enjoy this quick and easy 2-ingredient hot tea that's ready in just 5 minutes. (This recipe is gluten-free, vegan, and refined sugar-free.)
- 2 tsp Cacao Husk (can use cacao nibs)
- 9 oz Boiled Water
OPTIONAL ADD-INS
- pinch Cinnamon
- 1-2 tsp Agave syrup
- 1 tbsp Milk of choice (plus more to taste)
- Steep for 5 minutes in boiling water. (The longer you steep the stronger the chocolate flavor.)
- Sweeten, add a dash of milk, and enjoy!