How To Cook Raw Maca Root Powder? Experts Explain

Maca root powder has been gaining popularity in recent years due to its numerous health benefits. However, there is some confusion about whether it should be consumed raw or cooked.

While raw maca preserves all its original nutrients, it can cause gastric distress if not cooked properly. On the other hand, cooked or gelatinized maca is gentler on the stomach but may have reduced nutrients.

So, what’s the best way to cook raw maca root powder?

In this article, we’ll explore some easy and delicious recipes to help you incorporate maca into your diet while preserving its nutrients. Whether you prefer smoothies, hot drinks, puddings, or baked goods, we’ve got you covered.

So, let’s get cooking!

How To Cook Raw Maca Root Powder?

Before we dive into the recipes, it’s important to note that raw maca should never be heated above 115 degrees Fahrenheit (about 42 C) in order to preserve its nutrients. There are two types of maca – raw and gelatinized. Raw maca is made by drying and then grinding the root, while gelatinized maca is created by sun-drying and then boiling the maca root.

If you have raw maca powder, you can add it into your morning oatmeal or cook it with rice. For those who prefer a milder taste, you can incorporate maca into baked goods such as energy balls or homemade Lara bars.

One of the easiest ways to introduce maca into your system is by mixing it with water and drinking it on an empty stomach. Doing this is believed to provide the most complete and rapid absorption.

If you’re looking for something a bit more fun, here are some recipe inspirations:

1. Maca Smoothie: Blend together 1 banana, 1 cup almond milk, 1 tablespoon raw maca powder, 1 tablespoon honey, and a handful of ice cubes until smooth.

2. Maca Hot Chocolate: In a saucepan, heat 1 cup almond milk until hot but not boiling. Whisk in 1 tablespoon raw maca powder, 1 tablespoon cocoa powder, and 1 tablespoon honey until smooth. Serve hot.

3. Maca Pudding: In a blender, combine 1 avocado, 1 banana, 1/4 cup almond milk, 2 tablespoons raw maca powder, and 2 tablespoons honey until smooth. Pour into a bowl and refrigerate for at least an hour before serving.

Remember to start with a smaller serving when first introducing maca into your diet and slowly build up to the daily recommended serving of 9g of raw maca powder per day.

The Benefits Of Maca Root Powder

Maca root powder has been known to offer various health benefits. It is rich in iron, iodine, potassium, calcium, amino acids, vitamins, and minerals, making it a superfood that promotes healthy cells and helps keep your metabolism on track. Maca root powder is also an adaptogenic herb that helps the body manage environmental stress. Here are some of the scientifically backed benefits of maca root powder:

1. Increases Energy Levels: Maca root powder has been shown to positively impact energy and stamina levels. It helps prevent spikes and crashes in blood sugar levels and maintains adrenal health, which regulates mood and energy throughout the day.

2. Enhances Sexual Health: Maca root powder has been found to benefit people with erectile dysfunction (ED). A small study showed that consuming 2.4g of maca root powder per day for 12 weeks led to a more significant increase in sexual well-being than those taking a placebo.

3. Improves Mood: Maintaining positive energy levels can also improve mood, and some studies have even found that maca root powder may reduce symptoms of depression.

4. Boosts Memory and Focus: Several studies have found that maca root powder benefits memory and focus. Black maca was able to improve memory impairment in mice, likely thanks to its high antioxidant content.

5. Supports Fertility: Maca root powder has been used for centuries to enhance fertility in both males and females.

Raw Vs Cooked Maca: Which Is Better?

There has been some debate about whether raw or cooked maca is better for you. Raw maca is made by drying and grinding the root, while gelatinized maca is created by sun-drying and boiling the root.

Some sources suggest that raw maca can accumulate mold that produces toxic aflatoxins, which can remain in the powder unless cooked. Aflatoxins are cancer-causing molecules that can harm your health and gut biome. Additionally, raw maca contains high levels of starch, which can be hard to digest if eaten raw and may cause digestive discomfort.

On the other hand, some studies suggest that the heat used to create gelatinized maca may reduce some of its beneficial enzymes and nutrients. However, other studies have shown that the heat actually activates the active components responsible for most of maca’s benefits.

Ultimately, it is up to personal preference whether you choose to consume raw or cooked maca. However, it is important to note that if you do choose to consume raw maca, it should be cooked before use to avoid any potential health risks. Additionally, starting with a smaller serving and slowly building up to the daily recommended serving of 9g of raw maca powder per day is recommended.

Maca Smoothie Recipes

Maca smoothies are a great way to incorporate this superfood into your diet. Here are two delicious maca smoothie recipes that you can try:

1. Green Maca Smoothie: This smoothie is perfect for those who love greens and bananas. In a blender, combine 2 medium kale or collard leaves (torn) or 2 big handfuls of baby spinach, 1 medium banana, 1 cup vanilla plant-based milk, 1 cup fruit juice (apple, pear, orange, mango, etc.), 2 teaspoons to 2 tablespoons maca root powder, 2 tablespoons hemp seeds (optional), and a few ice cubes. Blend until completely smooth. Divide the smoothie between two large glasses and serve at once.

2. Blueberry Maca Smoothie: This smoothie is packed with antioxidants and nutrients. In a blender, combine 1 cup blueberries, 1 tablespoon raw maca powder, 1 banana, and 1 cup almond milk. Blend until smooth. If needed, add more almond milk or water to achieve a smooth consistency. Sprinkle in cinnamon and vanilla extract and blend again. Taste the smoothie and add more cinnamon and/or vanilla extract as desired.

Both of these maca smoothies are easy to make and provide a delicious way to incorporate maca into your diet. Remember to start with a smaller serving when first introducing maca into your diet and slowly build up to the daily recommended serving of 9g of raw maca powder per day.

Maca Hot Drink Recipes

Maca can also be incorporated into hot drinks for a comforting and nourishing treat. Here are two recipes to try:

1. Maca Hot Cocoa: In a small saucepan over low heat, add 1 cup of almond milk. After giving the milk a few minutes to warm, whisk in 1 tablespoon of raw maca powder, 1 tablespoon of cacao powder, 1/2 teaspoon of cinnamon, a pinch of salt, and a pinch of cayenne pepper. When large clumps have dissolved, whisk in 1 tablespoon of maple syrup and 1/2 teaspoon of vanilla extract. Remove from heat and pour into mugs. Top with coconut cream or other toppings if desired.

2. Maca Latte: Prepare your favorite coffee or espresso as you normally would. In a small saucepan over low heat, add 1 cup of almond milk and 1 teaspoon of raw maca powder. After giving the milk a few minutes to warm, whisk until the maca powder has dissolved and the milk is frothy. Pour the milk mixture over your coffee or espresso and sweeten with honey or maple syrup to taste.

Enjoy these hot maca drinks as a nourishing and energizing addition to your daily routine.

Maca Pudding Recipes

Maca pudding is a delicious and healthy way to incorporate raw maca powder into your diet. Here are two recipes to try:

1. Chia Maca Pudding: In a bowl, mix together 1 cup of coconut milk beverage or canned, 1/3 cup of chia seeds, 1 tablespoon of raw maca powder, 1 tablespoon of pure cocoa powder, 2 tablespoons of pure maple syrup, and 1 teaspoon of pure vanilla. Leave the mixture in the fridge overnight. Top it with fresh fruits, raw cocoa nibs, and coconut flakes before serving.

2. Avocado Maca Pudding: In a blender, combine 1 avocado, 1 banana, 1/4 cup almond milk, 2 tablespoons raw maca powder, and 2 tablespoons honey until smooth. Pour the mixture into a bowl and refrigerate for at least an hour before serving.

Both of these recipes are easy to make and can be stored in the fridge for a few days. They are perfect for busy mornings when you want to have something ready to go or as a healthy snack during the day. Remember to start with a smaller serving when first introducing maca into your diet and slowly build up to the daily recommended serving of 9g of raw maca powder per day.