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Bean to Bar: The Art & Wellness of Chocolate Making

Bean to Bar: The Art & Wellness of Chocolate Making

Last month, during a surf & yoga retreat, with @SurfExpedition,I had the incredible opportunity to make artisan chocolate with a cacao expert whose family has been crafting chocolate for generations.

Experiencing the entire chocolate-making process—from harvesting the cacao fruit to grinding the beans into chocolate butter— gave me a deep appreciation for the art, effort, and history behind one of the world’s favorite indulgences.

From Pod to Chocolate Bar: A Labor of Love

1)  Harvesting the Fruit 

Cacao trees thrive in humid, tropical climates, often in the shade of lush rainforests. The cacao pods, which resemble miniature footballs or papayas, are cracked open to reveal large, white, pulpy seeds—these are the fresh cocoa beans. The pulp surrounding the beans is slightly sweet and edible!

2) Fermenting & Drying 

Once removed from the pod, the beans are fermented and then laid out to dry under the sun. This crucial step develops the deep, complex flavors of chocolate that we know and love.

3) Roasting & Shelling 

Next, the dried beans are roasted to enhance their chocolatey aroma. Once roasted, we cracked them open and used a flat colander to separate the cocoa nibs from the outer shells. This was no easy task—after peeling away countless roasted shells, we had blisters to prove it!

4) Grinding Into Cocoa Butter 

The cleaned cocoa beans were then ground into a thick, rich cocoa paste. We used a manual grinder, which required serious muscle and patience! This step transforms the solid nibs into a smooth, velvety cocoa butter, the essential base for chocolate.

5) Mixing & Shaping 

With our freshly ground cocoa butter, we experimented with different varieties of chocolate:

  • Dark Chocolate = pure cocoa butter + a touch of honey
  • Milk Chocolate = cocoa butter + honey + powdered milk
  • Chocolate Bars = cocoa butter + nuts & flavors

We spread the chocolate onto wax paper, rolled some into uniform logs, and molded a few bars with nuts and other add-ins. The final result? Delicious, handcrafted chocolate—and a new respect for the time and effort involved in making it!

💡 Chocolate: A Superfood or Just a Treat?

Chocolate lovers will indulge no matter what—and rightfully so! But for those of us who also appreciate its health benefits, here’s why dark chocolate is worth the hype:

✔️ Heart Health – Flavonoids in dark chocolate help support circulation & blood pressure
✔️ Relaxation – Magnesium promotes muscle relaxation & stress reduction
✔️ Antioxidants – Cacao is loaded with polyphenols that help fight oxidative stress
✔️ Satiety – The richness of dark chocolate can satisfy cravings with just a small amount
✔️ Minerals – A great source of magnesium, iron, and zinc

⚠️ The Heavy Metal Concern

Not all chocolate is created equal! Some chocolates contain higher levels of heavy metals (like lead & cadmium), which can accumulate in the body over time. To enjoy chocolate safely:

✔️ Choose high-quality chocolate from reputable brands
✔️ Opt for organic, single-origin cacao
✔️ Enjoy in moderation—an ounce or two is the perfect treat!

Final Thoughts

This hands-on chocolate-making experience not only resulted in some incredible, handcrafted chocolate bars but also reinforced the beauty and importance of knowing where your food comes from and how it’s made.

Chocolate can absolutely be part of a nourishing, balanced lifestyle—just be mindful of the quantity, quality and sourcing of what you’re eating.

What’s your favorite way to enjoy chocolate? 

Sources:

  1. Katz DL, Doughty K, Ali A. Cocoa and chocolate in human health and disease. Antioxid Redox Signal. 2011 Nov 15;15(10):2779-811. doi: 10.1089/ars.2010.3697. Epub 2011 Jun 13. PMID: 21470061; PMCID: PMC4696435.
  2. Nehlig A. The neuroprotective effects of cocoa flavanol and its influence on cognitive performance. Br J Clin Pharmacol. 2013 Mar;75(3):716-27. doi: 10.1111/j.1365-2125.2012.04378.x. PMID: 22775434; PMCID: PMC3575938.
  3. Samanta S, Sarkar T, Chakraborty R, Rebezov M, Shariati MA, Thiruvengadam M, Rengasamy KRR. Dark chocolate: An overview of its biological activity, processing, and fortification approaches. Curr Res Food Sci. 2022 Oct 15;5:1916-1943. doi: 10.1016/j.crfs.2022.10.017. PMID: 36300165; PMCID: PMC9589144.

#NutritionForWellness #ChocolateMaking #HealthyIndulgence #DarkChocolate #FoodAsMedicine #BeanToBar #SurfExpedition

By: Virginia Darrow-Menegaz, MS, RD, LN, IFMCP

@nutrition4wellnesscenter

Virginia Darrow-Menegaz
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