• Charissa & Co Wellness

CACAO DREAM SUPREME SMOOTHIE BOWL by @charissa_and_co_wellness

Updated: Jun 25, 2019

Cacao, the most known source to provide the body with a high antioxidant dose. The antioxidants found in your cacao, are your known polyphenols, catechins (ideal for heart health). Cocoa and chocolate are among the most concentrated sources of the procyanidin flavonoids, catechin, and epicatechin.

Dark raw cacao can be very nutritious, a potent antioxidant, that improves blood flow, lowers blood pressure, raises HDL (our good cholesterol), protects LDL against oxidation (therefore making sure the bad cholesterol does not increase), lowers the risk of cardiovascular disease, protects the skin against the sun, and improves blood flow to the brain.

According to Superfood guru, David Wolfe's research there has been findings that cacao has more antioxidants than most superfoods.

Antioxidants are vital as it protects our bodies from age related diseases, therefore antioxidants act as a shield (barrier) protecting our our DNA from free radical damage.

With this recipe I incorporated a delicious blend of cacao and adequate amounts of plant proteins, allowing for you to use this bowl as either a post workout meal or a breakfast option.

The Cacao emphasis is not only due to its high antioxidant levels, but also the magnesium content within this beautiful superfood. Cacao is the number one source of magnesium, the ultimate alkalising mineral.

Magnesium is vital for optimum health, as it supports a healthy heart, increases your brainpower allowing for strong peristalsis in the gut, also reducing menstrual cramps and relaxes your muscles.

I also find when my body has an adequate amount of magnesium, not only do I sleep better but my flexibility and Range of motion increase, as my muscles feel rested and full of energy and stamina the next day.

Below, I started a basic base blend of my frozen banana, vanilla bean paste and some cacao nibs. The combo of the banana, high in potassium and cacao nibs with its magnesium benefit, I wanted to allow the nutrients to marry one another, the magnesium not only improves the blood flow throughout the entire body, but protects our heart against oxidative stress. Potassium ideal for muscular support.

Once I blended the main base, I placed it into a separate bowl, then blended my cacao paste, see below I used my cacao powder dates and also added some maca root powder.

Once my cacao base is blended, I will then mix in all the ingredients including the banana base to give it that creamy consistency. I often prefer not mixing everything together all at once as some components require different blending times and I aim to avoid some components from being over blended.

Smoothies to me are meant to be thick. :)


Vegan, Vegetarian, Gluten-Free Prep Time: 15 minutes Total Time: 20 minutes

Serving size: 2 x Smoothies

Calories approx 600 kcal


2 Medjool dates

3 Frozen Banana

1 Cup of coconut water (fresh)

3 Tablespoons of cacao powder

1 Teaspoon of Maca root powder

1 Teaspoon of Cinnamon

1 Tablespoon of cacao nibs,

1 Tablespoon of macadamia nut butter

1 Tablespoon of hempseeds

1/2 Tablespoon yacon syrup

1 pinch of sea salt

1/2 Fresh vanilla bean


First blend the frozen banana, cacao nibs or squares, along with 1 cup of coconut water, once blended, keep aside in the freezer then start blending the rest of ingredients, creating a creamy paste.

Finally, add all the ingredients into your blender and blend until smooth, option to add more liquid as desired.

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