- Easy
- 25 min
- 12 serv.
- 5 synergies
- Now at its best: Hazelnuts
A smooth chocolate-hazelnut spread built from freshly roasted hazelnuts, raw cacao powder, a little coconut oil for texture, some honey and a pinch of sea salt. Everything goes into the blender until you get a glossy, dark paste that spreads easily on bread, pancakes or overnight oats. No palm oil, no milk powder, no sugar bomb.
Replaces: Nutella, palm-oil-based chocolate spreads, sugar-loaded cocoa spreads
Everything that makes a chocolate spread satisfying — the deep roasted note of hazelnuts, the dark chocolate hit of raw cacao, the smooth, spreadable texture — built from five recognisable ingredients: hazelnuts, cacao powder, coconut oil, honey and a pinch of sea salt. No palm oil, no milk powder, no emulsifiers and no artificial flavourings.
Why better: Hazelnuts are naturally rich in monounsaturated fatty acids and provide vitamin E; vitamin E contributes to the protection of cells from oxidative stress (EU 432/2012). Raw cacao powder is, per USDA data, a source of magnesium (around 500 mg per 100 g); magnesium contributes to normal muscle function, to normal energy-yielding metabolism, to the normal functioning of the nervous system and to normal psychological function (EU 432/2012). Because there is no refined sugar and no palm oil, each spoonful consists of recognisable whole ingredients — the portion is deliberately small (1 tablespoon ≈ 15 g) because a nut butter is energy-dense.
- 15
- min prep
- 10
- min cook
- 25
- min total
Nutritional Synergies
This recipe combines ingredients that enhance each other:
Hazelnuts 
Raw cacao powder Vitamin E + flavanols: complementary pathways via LDL oxidation inhibition and endothelial function
Technical: Hazelnuts contain 15mg vitamin E per 100g (100% RDI) — the highest concentration of all nuts. Cacao provides epicatechin and catechin (flavanols, 43mg/g in raw cacao). Vitamin E inhibits oxidation of LDL particles, while flavanols influence endothelial function via NO production (+30% flow-mediated dilation). Together: vitamin E inhibits ox-LDL formation, flavanols influence vascular function. Vitamin E also increases flavanol stability.
What does this mean for you? Hazelnut-cacao combination (like Nutella but pure) works through two complementary biochemical pathways. Use raw cacao and unroasted hazelnuts for maximum effect. 30g hazelnuts + 10g cacao per day.
HeartFocusAnti-inflammatory
Coconut Oil Raw cacao powder MCTs increase flavonoid absorption from cacao
Fats increase bioavailability of cocoa flavanols (PMID: 19628108)
Technical: Cacao contains flavanols (epicatechin, catechin) that are fat-soluble. Coconut oil contains 60% MCTs (Medium Chain Triglycerides) that are quickly absorbed and increase the absorption of polyphenols from cacao. MCTs go directly to the liver and are converted to ketones, while flavanols remain available.
What does this mean for you? Add a teaspoon of coconut oil to your hot cocoa or use it in chocolate recipes. This increases not only the creamy texture but also the bioavailability of cacao flavonoids.
HeartFocusAnti-inflammatory
Coconut Oil 
Honey MCTs protect honey enzymes — complementary bioactive compounds
Technical: Coconut oil contains lauric acid (48%), a medium-chain fatty acid (MCT). Honey contains glucose oxidase producing hydrogen peroxide. Together they provide complementary bioactive compounds. MCTs also help preserve fat-soluble compounds in honey.
What does this mean for you? Combine coconut oil with honey in energy balls, granola or as coating for snacks. The combination is both flavorful and functional.
Immune SystemEnergyDigestion
Vanilla Extract Raw cacao powder Vanillin enhances chocolate flavor perception
Technical: Vanillin (the main aroma molecule in vanilla) binds to the same olfactory receptors as chocolate aromatics (pyrazines, Maillard compounds). This enhances perceived chocolate flavor without extra sugar or cocoa. Research shows vanillin increases sweetness perception by 10-15%, requiring less sugar.
What does this mean for you? Add vanilla extract to chocolate baking or hot chocolate. You need less sugar because vanilla enhances the chocolate flavor and sweetness.
General Wellness
Vanilla Extract Honey Vanillin antioxidant + honey enzymes for aroma and well-being
Technical: Vanilla extract contains vanillin (1-2%) — a powerful antioxidant 5x stronger than vitamin C in DPPH assay. Vanillin also has anxiolytic action via GABA-A receptor modulation and inhibits MAO-B (mood improvement). Honey's enzymes and prebiotic FOS enhance the well-being effect: gut bacteria produce 90% of serotonin. The combination is aromatic (vanillin + honey flavors) and therapeutic (antioxidant + prebiotic + anxiolytic).
What does this mean for you? Add a few drops of real vanilla extract to warm honey milk or tea. The vanilla calms your nervous system, the honey feeds your gut bacteria that produce serotonin — comfort food at a molecular level.
Stress ReliefSleep
Ingredients (6)
- Hazelnuts — 200 g raw, unsalted hazelnuts — they are roasted in step 1
- Raw cacao powder — 30 g unsweetened; sifted if lumpy
Instructions
- 1 Preheat the oven to 180°C (fan). Spread the hazelnuts in a single layer on a baking sheet and roast for 8-10 minutes until the skins crack and the nuts are fragrant and light brown. Too dark gives a bitter aftertaste.
Nutrition per serving
Indicative values per serving.
Timing & Suitability
Shelf life: 10 days in fridge
Tags & Diet
Allergens: Nuts