Considerations

Sourcing your cacao

Not all cacao is the same. There is a noticeable effect when I consume pure cacao, or what’s commonly known as ceremonial-grade cacao. It is made from a high-quality bean, grown with love and awareness, fairly traded, sourced and prepared with intention all the way from harvest to cup. This can be harder to find and usually costs more but I encourage you to find a reputable source. You can read more here. If you need a reliable source of cacao please reach out as I can help with this. Once you have your cacao it’s time to think about a few things such as how much you need, getting your ingredients and equipment ready, preparing your setting and thinking about an intention. 

External variables:

Apart from its innate chemical composition and dosage, there is also a handful of very important external variables that can greatly influence the effect ceremonial cacao has on us:

• Setting - It’s important to be aware of the power that the setting can have on your experience and to take the necessary steps to create an environment that is most beneficial for your needs. I advise you to prepare and consume your cacao in a setting that is supportive of your goal. This could involve playing medicine music, adjusting the lighting, setting up an altar, lighting a candle and making an inviting atmosphere so that the intention to connect with cacao is clear. The environment you are in, including the people that surround you when you drink ceremonial cacao can be as influential on your experience as the type and dosage of cacao you drink. Find a place that feels good to you and gives you the time and space to connect with your cacao. Perhaps this is at home in a cosy spot, in front of an altar, in a garden or local park where you can be with nature, or perhaps amongst like-minded people as you partake in the sharing of cacao together with intention.

• What you’ve eaten - To have the “purest” ceremonial cacao experience, it’s recommended to drink ceremonial cacao when you are sober, with an empty stomach. The less stimulation your body is experiencing from other factors the more you’ll be able to recognise the pure, heart-opening sensation it creates and the stronger the effects will be.

• Contraindications - If you have certain health conditions or are on medication you will need to check if cacao is suitable for you. Read more here.

How much cacao to use

To help you make an informed decision on how much cacao to prepare there are a few things to consider. Is this your first time drinking cacao? Have you any contraindications? What is your intention? How much time do you have? What kind of setting are you in?

In most situations, the amount of cacao that you consume is the main variable that tends to have the most significant impact on what you feel. Too little and the benefits will be too weak to notice. Too much, on the other hand, can be unpleasant causing nausea (as is common when ingesting too much of anything).

A ceremonial dose is said to be around 42 grams and it is not recommended to exceed this. If you are new to cacao, I would highly encourage starting with a half dose (20 grams) and see how you feel. If you’d like a stronger experience, slowly test higher doses to reach your desired state perhaps by upping your dose by 5 grams each time. You can also try a micro-dose of cacao (5–10 grams) to experience the subtler effects of the medicine as I truly believe we can connect with the spirit of the plant even on a low dose. Remember to drink water to stay hydrated as you work with cacao.

Making your cacao

There are many ways to prepare cacao. Traditionally, ceremonial cacao is melted down with water and a sprinkle of chilli powder is added. Some people like to add a small amount of natural sweetener and nut milk to make the naturally bitter cacao more pleasurable to drink. Regardless of how you prepare your cacao, I believe it is important to honour the medicine by not adding a large amount of any ingredient that will “mask” the ceremonial cacao sensation, particularly sugar which can cause a “sugar high” that overpowers the heart-opening sensation pure cacao generates.

Equipment needed:

-Scales for measuring the amount of cacao needed per person

-Saucepan

-Whisk

-Measuring jug

-Your favourite cup

Ingredients:

-Cacao

-Water

-Plant milk (optional)

Plant milks help give cacao a rich creamy quality. My personal favourite is coconut milk. You can also use almond, cashew, hazelnut, hemp, rice, oat or soya milk. I recommend against using a sweetened nut milk as you’re adding an unknown amount of white sugar to your cacao. If you enjoy cacao a bit sweet, it’s better to use unsweetened plant milk and a sweetener of your choice.

-Natural sweetener (optional)

Some people choose to sweeten their cacao drink as the taste can be quite bitter without. Traditionally, ceremonial cacao is served with no sweetener at all. This is an individual choice based on your preference. I avoid unhealthy refined sugar and instead opt for unrefined low GI sugar such as coconut sugar or raw organic honey. Other options include agave syrup, maple syrup, non unrefined sugar panela, monkfruit powder, stevia or a date if blending your cacao in a food processor. 

-Spices (optional) - see below for list.

Instructions:

Usually your cacao will come with recommended instructions for preparation however these are the guidelines I follow to determine quantities per person who is healthy, with no contraindications. If you are new to cacao please start on a lower dose.

Daily: Up to 20 grams per person

Higher dose: Up to 42 grams per person

250 ml of water per person. You can substitute with some plant milk should you wish to have a creamier texture. 

Gently heat your measured water on a low heat. Carefully break/chop the cacao into small pieces and weigh the cacao you need. Add the cacao to the water whilst being mindful of why you are preparing your cacao. Stir or whisk as it melts, making sure not to let it boil. Add ingredients as desired such as plant milk, sweetener, spices or a pinch of Himalayan Salt. Taste and make any adjustments to get it just how you like it. If you wish, you can use a blender to create a creamier, frothier texture. When happy pour the cacao into your favourite cup and enjoy whilst warm. Holding it in front of your heart, I invite you to do a little gratitude and intention ritual (see below).

I invite you to honour the medicinal properties of cacao by using it as a healing tool. Just as we do not need medicine every day, it is unlikely that we need a ceremonial dose of cacao every day. A ceremonial dose is not recommended more than 3 times per week. Please be aware of contraindications including if you are on antidepressants or other medication, have a heart condition, are pregnant or breastfeeding. Please seek medical advice if you have any queries. 

Variations and additions:

Although not necessary, adding flavourings such as spices or herbs can enhance the taste of the drink. In terms of quantities, it’s best to start with small quantities and increase until you get it just how you like it. Feel free to adjust and combine whichever ingredients are calling you on the day. Great examples include:

Cinnamon - Great for balancing flavour. Assists in the circulation of blood and the pelvic/reproductive region in women.

Vanilla - Often used as its flavour complements the bitterness of the chocolate, making the drink taste sweeter. I recommend using vanilla essence or vanilla powder rather than vanilla extract, which usually has chemicals and flavourings added to it.

Cayenne Pepper - Cayenne and other forms of chilli cause the body to vasodilate, which means the blood vessels widen and blood flow increase causing anything you put in your body to be absorbed quicker. Cayenne speeds up the effects of the cacao, as well as giving the drink a hot spicy tang.

Lemon Balm - A mood elevator and helpful for anxiety and acute stress. Good for Seasonal Affective Disorder.

Hibiscus - Helps lower blood pressure and cholesterol. Promotes healthy liver function. Reduces menstrual cramps.

Maca - Increases strength and energy levels without the crash. Heightens libido. The Inca call it a gift from the gods.

Chilli powder - Helps In Digestion. Maintains Blood Pressure Levels. Anti-inflammatory. Improves Heart Health. Helps in Nasal Congestion.

Cardamon - Lowers blood pressure. Anti-inflammatory properties. Aids digestion.

Turmeric - Helps Ease Joint Pain. Anti-inflammatory.

Rose - Promotes heart health. Soothes anxiety. High in antioxidants. Aids digestion. Remedy for menstrual cramps and menopausal symtoms.

Boosters:

Adding natural nourishing boosters to your cacao can be both healthy and delicious. Here are a few I use include medicinal mushrooms such as Lions Mane or Reishi, ashwagandha and Blue Lotus.

Ritual:

I personally believe there is no right or wrong way to experience cacao as long as there is an intention to connect with its healing potential. A simple, mindful ritual at home can be just as powerful as a more traditional ceremonial context. I encourage you to create a mindful practice that cultivates a deeper connection with yourself. There are many ways to do this and so the joy lies in discovering what practice suits you. Here I share some practices that help me to drop into my heart, connect to my inner wisdom and open up to becoming my most authentic self creating transformation towards my mental, emotional, physical and spiritual health.

When preparing to drink Cacao, the first step is to set up a space where I can connect with it as this really helps to set the tone. Somedays I plan to go to the park to be in nature and other days I set up my altar space with candles, my journal, pen and a cosy blanket. 

Once you feel like you’re grounded begin to mindfully prepare your cacao taking time to send your prayers and intentions to the drink as you make it. Cacao loves being sung to so I often sing my own made up songs offering gratitude or sing a long to songs on this playlist. 

Once made, pour your cacao into a special cup and find a place to connect with your cacao. Bring an intention, prayer or gratitude to mind. I like to hold it to my heart space and offer thanks to the elements, to the land where the cacao came from, to the people who lovingly tended to it, and to myself for showing up in this self- nurturing practice. I then bring to mind my intention and then sip mindfully as I feel the cacao flow through every cell in my body. Then I tune in and ask myself what i need to do to nourish myself. Allow space to follow the energy, whether it's creative, emotional, reflective or active. Practices you could add to your ritual include:

• Meditation

• Prayer

• Chanting

• Journaling 

• Art 

• Yoga

• Dancing

• Singing

• Going for a walk in nature

• Breathwork 

• Stretching 

• Writing songs, poetry or letters

• Talking with others - perhaps at a sharing circle or a loved one.

• Playing music, such as medicine songs, whilst listening to the messages that come through

• Writing out/saying affirmations

• Shaking 

• Holding yourself, comforting touch, self-massage

Cacao will facilitate the best experience possible as it offers a nurturing, heart opening energy that gently guides us towards embracing our unique essence with love and compassion, inspiring us to embark on our journey of transformation.