Simple Neuro-Nutella
Nutella has always seemingly been marketed as a healthy choice for kids (and the young at heart). But as a NeuroTritionist I can say that the ingredients, unfortunately, are anything but health-promoting. So we took a close look at Nutella’s 7 ingredients, and swapped out 4 for brain-healthy ones, removed 2 altogether, and kept 1 (hazelnuts). Here’s what we did:
Nutella -> Neuro-nutella
- Sugar -> Coconut sugar
- Milk -> Coconut milk
- Palm oil -> Removed
- Cocoa -> Raw cacao powder
- Hazelnuts -> Kept (but you can sub in walnuts, too)
- Soy lecithin -> Removed
- Vanillin -> Pure vanilla extract
Our version is anti-inflammatory because we removed the white sugar, milk, palm oil and soy lecithin. This is something that I care a lot about because science says that neurological diseases, brain injury, and mental health conditions all have neuro-inflammation in common. I don’t want to feed brain inflammation in my clients, and inflammatory ingredients are something I do my best to remove from their diets.
Moreover, because we used raw cacao powder (vs. processed cocoa) and pure vanilla extract (vs. synthetic vanillin), our version is not only anti-inflammatory but also boasts more micronutrients (vitamins and minerals). Oh, and it’s also plant-based so it can be enjoyed by all.
We hope you enjoy it as much as we do.
- 1 cup full fat coconut milk
- 1/4 cup raw cacao powder*
- 1/3 cup coconut sugar
- 1 tsp pure vanilla extract
- 1 cup of raw, whole hazelnuts, shelled**
- Set oven to 375 F.
- Place hazelnuts on a cookie sheet and roast for 10-15 minutes until lightly browned and fragrant.
- While hazelnuts are roasting, add coconut milk, coconut sugar, vanilla, and cacao powder to a small pot over medium/high heat, whisking until well combined.
- Continue whisking frequently until it begins to boil, allow to boil for 30 seconds and remove from heat.
- Place into a heatproof bowl or measuring cup and set aside.
- Remove hazelnuts from oven and allow to cool for 5 minutes
- Once cooled, remove the skins by placing them on top of a clean dish towel and placing a second dish towel over top. Rub them around until the majority of the skins have been removed.
- Add the skinned, roasted hazelnuts to a high speed blender and blend until smooth, runny butter forms. You may need to use a smaller attachment on your blender, and scrape down the sides of the blender once in a while.
- Combine hazelnut butter and chocolate mixture together and whisk until smooth.
*If you don’t have raw cacao powder, use 1/3 cup organic cocoa powder instead.
**Optional: reduce the hazelnuts by half a cup, and add 1/2 cup of walnuts instead.
Store in an airtight container in the fridge for 5-7 days or freeze for 1-2 months.
For a twist, try melting and dipping your favourite fresh fruit, or leave as is for crackers and pretzels.
Cacao:
- Learn how cacao and cocoa are different, here!
Coconut sugar:
- Coconut sugar is more nutritious than sugar, boasting antioxidants, anti-cancer compounds, and many vitamins and minerals in addition to being low glycemic (but tasting sweeter than most other sugars)!
Hazelnuts:
- Eating antioxidant-rich, anti-inflammatory hazelnuts may reduce our risk of neurodegenerative disorders such as Alzheimer's disease, Parkinson's disease, amyotrophic lateral sclerosis, multiple sclerosis, and Huntington's disease.
- References
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- Saraiva, A., Carrascosa, C., Ramos, F., Raheem, D., Lopes, M., & Raposo, A. 2023. Coconut Sugar: Chemical Analysis and Nutritional Profile; Health Impacts; Safety and Quality Control; Food Industry Applications. International Journal of Environmental Research and Public Health, 20(4), 3671 - 3704.
- Talebi, S., Khodagholi, F., Bahaeddin, Z., Ansari Dezfouli, M., Zeinaddini-Meymand, A., Berchi Kankam, S., Foolad, F., Alijaniha, F. & Fayazi Piranghar, F. 2023. Does hazelnut consumption affect brain health and function against neurodegenerative diseases? Nutritional Neuroscience, 27, 1 - 17.
