Day 2: Why we love cacao nibs


Cacao nibs – the original crunchy chocolate chip. How to eat:

- Cacao nibs are perfect in a Trail Mix; as a simple and delicious snack whilst watching movies, at the office (perfect before that important meeting), hiking in the great outdoors or even for just nibbling when you find yourself hungry and stuck in traffic.

- Nibs are also great as an impressive pre-dinner snack when guests come over.

- They can be sprinkled on top of your favourite smoothie, or used to effortlessly decorate a chocolate cake or mousse.

- Cacao nibs are a wonderful study snack – research has shown that raw chocolate boosts memory, attention span and problem-solving skills by increasing blood flow to the brain.[1]

  1. [1] Ingall, Marjorie. “Chocolate Can Do Good Things for Your Heart, Skin, and Brain.” CNN. December 22, 2006. Accessed: August 24, 2011.


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Cacao: The fun and flavoursome five

Remember your first taste of raw chocolate? Rich and dark, melt in your mouth, whatever craving you had, satisfied. The invisible pat on the shoulder that said; “All right now, everything is okay.”

What is it that fascinates us about chocolate? Why has it been associated with magic, medicine and myth since ancient times and why is it known by many as the number one food of the world?

Not only does it taste great and provide us with incredible, mind-blowing nutrients, but raw chocolate is available to us in so many formsbeans, nibs, paste, powder and butter.

These five flavoursome forms definitely make it a FOOD TO HAVE FUN WITH. No wonder chocolate inspired Roald Dahl to write his masterpiece Charlie and The Chocolate Factory in 1964.

We’ll be posting a cacao blog series over the next week. Charlie and the Chocolate Factory no longer needs to be reserved for the fiction section; experimenting with raw chocolate recipes is a great, guilt-free hobby which brings together family and friends – just imagine unlimited moments of laughter, joy, creativity and bountiful-boosts of SUPER-NUTRITION!

Coming up in bite sized portions:

- Cacao nibs
- Cacao beans
- Cacao powder
- Cacao paste
- Cacao butter

Wishing you unlimited fun as the witty Willy Wonka in your very own Raw Chocolate Factory.

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Maca for men – raw root power!

Grown at high altitudes of up to 14 000 feet on the Andean highlands, Maca can withstand it all; intense sunlight, fierce winds and ice-cold temperatures. Just imagine what it can help your body withstand, when added into your diet!

Did you know? Maca was the magical potion given to the Incan warriors before they went into battle. This powerful root was their sacred and trusted source of the strongest armour of all: abundant energy. This energy allowed them to successfully trek through one of the world’s most arduous landscapes, where oxygen was little and food was scarce.

How Maca helps to build your Stress Defence Shield:

- Increases stamina and endurance making it an excellent performance enhancer, especially in sport;
- Adaptogen: improves the oxygen levels in your blood thus reducing stress;
- Balances hormones;
- High in fibre, protein and sulphur;
- A great warming food for winter.

Maca – the perfect superfood for modern-day battles! Available to purchase on our webshop:

Why not treat yourself to a delicious, velvet-textured, malty-tasting Maca smoothie? This incredible adaptogenic root will help you anchor your feet firmly in the ground and put you in just the right gear to face and conquer modern-day challenges.

See below for a Maca Smoothie recipe:

Maca Smoothie

  • 500ml nut milk (brazil, cashew, macadamia nuts)
  • 5 pitted dates
  • 2 figs
  • 1 T Maca
  • 1 pinch Himalayan salt

Directions: Make the nut milk by blending the nuts with water and using a nut milk bag, or by using your juicer. Blend the nut milk with the rest of the ingredients and enjoy.

Warrior-Tips: Maca and cacao have a unique affinity for each other and have been used together since ancient times – add a dusting of cacao powder, or a handful of nibs on top to decorate your smoothie creation. To give your smoothie a rich milkshake consistency and to increase the nutritional content, blend in some frozen banana to truly awaken the warrior within!

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Spirulina: Creator Of Life & Food of the Future

June the 5th is World Environment Day! How will you be celebrating our beautiful planet and helping to preserve its natural resources?

At Rawlicious, we believe in the magic of ‘superfoodism’. There are delicious foods out there, which you only need a little of, in order to get a whole lot of nutrition. Superfoods make this possible – not only are they Earth’s gifts to us, but they are the perfect tools to ensure the flourishing of both nature and mankind, forming a perfect symbiotic relationship.

How great is it that we don’t need big bucks, complex schemes, big machines or daunting efforts to minimise our carbon footprint? What if we can preserve Earth with a single-celled organism? A spiral-shaped, blue-green algae, which concentrates the great energy of the sun, and which, billions of years ago, created the ideal conditions for all life to originate? Meet Spirulina: the ancient superfood, which gave us life, which created oxygen, so that we could breathe.

Spirulina is rich in:

  • Protein: it is a complete protein source containing 18 amino acids;
  • Vitamins: B1, 2, 6 &12;
  • Antioxidants:  beta-carotene (Vitamin A), zeazanthin and phycocyanin (a powerful blue-pigment, which induces the production of stem cells in bone marrow);
  • Detoxifiers: chlorophyll (the ‘builder of blood’);
  • Enzymes: the metabolic enzyme superoxide dismutase;
  • Gamma-Linolenic Acid (GLA): great for reducing allergies and inflammatory conditions;
  • Sulfur: a great beauty substance for skin, nails and hair.


Why is it a solution to the problems we face today?

  • Its protein is more digestible by the human body than the protein from beef;
  • It is a cleaner, purer source of food: no pesticides or chemicals are involved – eating lower on the food chain preserves the health of our cells, and also the health of our planet;
  • It is has a high resistance to heat, meaning it can be grown and consumed in the harshest conditions on Earth;
  • Communities across the planet can easily be taught how to grow and consume their own sources of spirulina.

In the 1970’s, The United Nations hailed spirulina as one of the solutions to global malnutrition and poverty. It is a nutrient-rich, complete-protein superfood and a source of income for numerous communities, which grow and consume their own sources of spirulina.

In the 16th century, the Aztec civilisation relied on this miraculous algae to fuel their muscles before and during great battles. They often combined spirulina with cacao and chia seeds for an over-all super-boost.

Here is a fun & easy recipe inspired by the Aztec warrior-code:

Eco-Earth Balls

5 tbsp organic coconut oil or cacao butter

½ cup raw cacao powder

1-2 tbsp spirulina

1-2 tbsp raw honey or agave

1 pinch Himalayan rock salt

Directions: Melt the coconut oil or cacao butter using the double-boiler system. Blend all the ingredients together in a food processor. Roll into balls with your hands. Place in the fridge to set. Optional: sprinkle or roll in chia seeds or hempseeds (two other earth-saving superfoods).

The spiral structure of spirulina is said to represent revolution, connectivity and union. Therefore, in many ancient cultures, the consumption of spirulina was believed to create a deeper connection with the earth. Keep a watch out for our special Spirulina & Goji banded packs; a great opportunity to reconnect with the earth and to build up that Stress Defense Shield for the oncoming winter months!

Happy Earth-Loving Day!

Raw Regards,

Team Rawlicious

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Goji berries – giveaway

Did you know? Goji berries, which are very high in antioxidants, have 50 times more vitamin C than oranges! Known as the fruit of longevity, they provide a variety of minerals, amino acids and essential fatty acids, making them one of the most nutritious superfoods. Our gojis are sourced from Mongolia and are certified organic – we’ve triple checked our sources to ensure 100% goodness and quality of all of our products.

We are giving away a pack of goji berries! To enter this competition, email us at telling us how you best like to eat your goji berries.

Why we’re part of the we love goji crew:

- The high vitamin content helps relieve stress and tension in the body.
- They contain 18 kinds of amino acids – the building blocks of protein and they include all eight essential amino acids.
- Gojis are rich in 21 trace minerals, the main ones being zinc, iron, copper, calcium, germanium, selenium and phosphorus.
- The tart tasty berries are high in essential fatty acids – these healthy omegas are required by the body for production of hormones and improve and enhance brain function.
- Goji berries are an excellent antioxidant – they contain betacarotene and zeaxanthin – making them good for the eyes and to smooth out wrinkles.
- They are also packed with vitamins B1, B2, B6, which means they act as an excellent energy boost.
- They contain Vitamin E – to make you feel young and radiant.
- Plus they contain powerful anti-fungal, anti-bacterial compounds and
anti-inflammatory agents!

Check out the video to learn more about goji berries:

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Why we love our moms!

                     Photo: Beryn and Katara enjoy Mother’s Day

This Mother’s Day, we asked our Rawlicious fans how they would be spoiling their moms. Even though we could only choose one winner, the response was so inspiring, that we couldn’t help but share some of our favourite entries. Have a read below – enjoy, we most certainly did!

Winning entry, Janine van Zyl:

‘At the moment I am in Namibia celebrating my birthday with my mom, but would unfortunately I will be leaving again on Sunday. However I am still making it special!

I am going to create a lot of clues for her to follow until she gets to the final destination with the final prize. When she has drops me at the airport there will be a bouquet of flowers in the car with a note that reads: “Happy Mother’s Day – the next note is inside the fridge.”

In the fridge will be her favourite super food smoothie I usually make with the Superfood Supershake, honey, cocoa nibs, banana and lucuma. This note will say: “A superstart for a supermom! Now go to the study room.”

In the study room will be the blender I bought for her, plus the Easy Living recipe book by Natalie and Noel, with another note saying: ” Enjoy your new toys! Breakfast is in the dining room”

In the dining room my father and sister will be sitting with the breakfast I prepared her very early in the morning and a final note saying: “I love you mom! Wish I could spend the day with you. Love Janine.”’

Doesn’t that story just warm your heart? Here are some of the other great entries we received:

Kirsty Baker – ‘I’m going to surprise my mum with a raw chocolate tart from the Rawlicious recipe book!’

Christine de Nobrega – ‘We have made some Rawlicious chocolates and will be visiting the Zonnekus Retirement home in Milnerton to hand out gifts to all their residents, not only to the grandmas but to the grandpas too – just because!’

Spoil your mom with this recipe!

Hannah Lützow – ‘As I am a big fan and follower of the Rawlicious Lifestyle I would love to introduce my mum to this way of life as I have seen the amazing benefits it has given to me.’

Daniela Cardoso – ‘This year I am taking my Mother on a surprise picnic – as she absolutely loves organic foods the basket will be packed with all her favourites!’

What did you get up to for Mother’s Day?

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Happy Birthday Katara!

It’s Katara’s 1st birthday today and how the first year has flown by!

In honour of her day I decided to set myself a raw cake challenge!

My Dad being a superb baker and my Mom who is a creative artist and schoolteacher made me the most amazing 1st birthday cake. It was a wishing well cake and when you turned the handle up came a cupcake with my first birthday candle:)

I’ve spent the last weeks thinking about how to recreate this cake so that my Dad’s cake decorating legacy can live on without the sugar:)

I am very happy to say – I did it!

Here is a picture of me as a baby with my 1st birthday wishing well cake (note the marshmallow & icing walls)

And here is a picture of Katara’s raw version:
The walls are made from dehydrated lucuma-chia-vanilla sponge, with a layer of raspberries and chocolate mousse on the inside.

And here is a little movie of all of us singing to Katara celebrating the day she decided to join us for this marvelous earth journey.

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Win with Rawlicious!



What would YOU ask David?

We have David Wolfe lecture tickets to give away – email your ultimate superfood or raw food question to and stand in line to win

OR – Tweet to win: “I want to go to the @RawliciousTribe @DavidWolfe #SAtour”

David Wolfe in SA – MARCH

Join us on a raw, superfood adventure as David Wolfe tours South Africa! Kicking off in just a few short weeks – beginning on the 1st March in Johannesburg and ending in Cape Town on the 17th- Rawlicious will be hosting a number of lectures and seminars across the country, where David will share his cutting edge knowledge on food, health, longevity, success and everything in-between.

David Wolfe’s work has captured the attention of top CEOs and global ambassadors worldwide, with a celebrity client base including the likes of Woody Harrelson, Mix Master Mike of the Beastie Boys, Anthony Robbins and Angela Bassett.

Find inspiring solutions to questions surrounding metabolism balancing, curing candida, healthy hormones, natural beauty, peak performance, longevity and mental happiness. We look forward to welcoming this leading pioneer of the international raw and superfood movement.  Have fun, be inspired, be informed and entertained!

To book your seat to one of the David Wolfe seminars call Rawlicious on 0861 000 976.

David Wolfe in South Africa programme:

Johannesburg – 1st and 2nd March

Durban – 8th and 9th March

Knysna – 14th March

Cape Town – 15th – 17th March


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Sensual cacao body butter – WIN!



Bring a glow to your love life (and skin) this Valentine’s Day with cacao body butter, a sensual body product made from coconut oil and cacao butter; superfood oils known for their soothing, therapeutic effects. Can be used as a massage oil or even as a natural sensual lubricant. One hundred percent safe and free from toxic ingredients such as parabens, petrochemicals, genetically modified and synthetic fragrances, cacao body butter makes a great natural Valentine’s Day gift. It’s so good, you can eat it!


Enter and win by emailing – go on spoil your loved one this Valentine’s Day!

Entries close on Thursday 13th February at midnight, terms and conditions apply.

Soaring Free Superfoods cacao body butter is available from most leading health stores, the Rawlicious shop or online at For more information call: 0861 000 976 or email


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Weekend Challenge – ‘Be Real’


Wow, it’s already nearing the end of week three of Rawvember – how time flies when you’re having fun! I hope everyone’s experience has been as enlightening as ours. We’ve had some amazing feedback from some of our participants both on Twitter and Facebook and would love to hear more from you.

This weekend is the Rawvember ‘Be Real’ challenge!!!

The focus is on eating meals that are as whole and as unprocessed as possible. These days so many of the foods we see in the store are filled with toxic chemical ingredients such as additives and preservatives; they have undergone loads of processing – leaving very little of its original, natural goodness. Raw foods are known to have the most nutritional value, which means the less processing, the better for you!

Raw food gives you energy
Eating more of your food fresh, raw and unprocessed helps to deliver oxygen to your cells.
When your body is charged with oxygen your mind is clear and sharp and you feel energised.
During summer is the easiest time of year to transition to a high raw diet. The availability of delicious, seasonal fruits is abundant and vast. Enjoy eating lighter meals and delicious salads.
When you eat raw foods you are getting nutrients into your system in their whole-food form just as mother nature intended them to be.

As close to nature as possible
If you follow this simple principle it is very hard to go wrong.
Ask yourself, could I find this food growing on a tree or in the soil?

Taking a step by step approach
If you are still struggling with the transition to a raw food diet, try lightly steaming your vegetables or preparing a half raw, half cooked meal. Keep it simple by using natural ingredients like organic spices and fresh herbs or homemade sauces for flavour. Check out the Rawlicious recipe book and DVD course to learn more about how to create delicious raw meals for radiant health.
Happy Rawvember and remember to ‘Be Real’!

Here’s a Raw-liciously simple meal with no processing and no equipment necessary:


Leaf Wraps

Real quick to make and yummy to boot! Super satisfying because it covers all three macronutrient food groups.

  • 1 large cos or spinach leaf
  • 1 avodaco, sliced
  • ½ tomato, diced
  • dried pitted dates or figs, chopped
  • Himalayan rock salt
  • tamari sauce


Use a big green leaf about the size of your hand (a large cos lettuce leaf or spinach leaf works well). Prepare slices of avocado, diced tomato and chopped dates or dried figs. Place the leaf on a plate and lay down the slices of avocado first, then the tomato, then the dried fruit. Add a pinch of salt and drizzle with tamari sauce. Roll up the edges and enjoy. J

You can also use guacamole and olives as a filling, or anything else that tickles your fancy!

Till next week,

Beryn xxxx

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