Goji Berry, Cacao Nib and Blueberry Bowl for the 4pm Slump

Nibs are cacao beans crushed into small pieces, after the shell has been removed. Nothing is added: no sugar, no fat, no milk. At Biovie, the nibs come from Nacional-variety beans dried at low temperature, which sets them apart from classic roasted nibs. It's cacao in its rawest state, before it becomes paste and then a bar.

Expect something frankly bitter, very far from a sweet chocolate bar. There are roasted notes, a bit of dried fruit, sometimes a tangy edge depending on the origin. Texture matters as much as taste: the nibs crack under the tooth like a small seed. It's precisely this bitter-crunchy contrast that works so well with the sweetness of goji berries and the juice of blueberries.

The simplest way is to sprinkle them as is: over a bowl of fruit, in plant-based yogurt, on a smoothie bowl, in granola. They can also be mixed into energy ball dough, raw bars or homemade chocolate bars, where they add crunch. In savory dishes, a spoonful lifts a pesto or a sauce the way a spice would. Count on one tablespoon per serving: their bitterness is powerful.

Moderate daily consumption of raw cacao poses no particular difficulty for a healthy adult. Keep in mind that it contains theobromine and a bit of caffeine, which can interfere with falling asleep if eaten late in the day: hence the appeal of this bowl around 4pm rather than in the evening. People sensitive to stimulants or prone to reflux will prefer smaller amounts. One to two tablespoons of nibs a day is a reasonable benchmark.