With iced matcha trending and pumpkin spice lattes making their seasonal debut, cacao is largely overlooked as one of the most powerful superfoods (and drinks). This is largely because chocolate has been industrialized and westernized, turning cacao (the raw, unprocessed form of chocolate) into a sweet, milky dessert that overshadows cacao’s natural benefits. But the benefits are so powerful, we need to be talking about it more. “Cacao is the most nutrient-rich food on the planet,” explained María Cobar, the founder of María Cacao. “Coffee or tea do not provide the same nourishment.” But what exactly is cacao, what are the benefits, and is it really worth replacing your coffee? Here’s everything you need to know.

What is Cacao?

Cacao is a fruit from the Theobroma cacao plant, which is native to the Amazon rainforest. This tree produces pods that contain 30-60 cacao beans (or cacao seeds) that undergo processing to become chocolate. It’s mainly produced in tropical regions, with top producers in West Africa, Latin America, Asia, and the Caribbean. While its origins as a food can be traced back to ancient Mesoamerica, some theories hold that it came from the northern regions of the Amazon, eventually making its way to Mexico through trade. Its use as a food was first recorded by Mexico’s Olmec civilization between 1200 BCE and 400 BCE. According to Lucrecia Perez Millan, wellness director at Nômade Tulum in Mexico, ancient civilizations honored cacao, consuming it ceremoniously and as a superfood: “Cacao is a fundamental part of Mexican civilization, originally cultivated by the Olmecs, Mayans, and Nahuas.”

Historically, cacao was not only cherished for its energizing properties, but it was also deeply embedded in ritual and daily life, symbolizing both divine connection and economic importance. In the Yucatan Peninsula, cacao is often referred to as the “Food of the Gods” among the Mayan tribes, playing a central role in local tradition. Often referred to as the “drink of love,” cacao is packed with nutrients that are beneficial for the body and overall well-being. While most people associate chocolate with the sweet, creamy confections that emerged in Europe (where cacao was mixed with sugar and milk, and later refined into bars during the Industrial Revolution), cacao in its raw, pure form is a different experience. It has a rich, bitter, and earthy flavor. Available in paste, powder, or bar form, cacao can be added to drinks and foods for added flavor and health benefits.

Benefits of Cacao

It can boost your mood

Cacao contains theobromine, a natural compound that promotes the release of endorphins, serotonin, and dopamine, creating a mood-elevating effect. While cacao does contain some caffeine (albeit less than a cup of coffee), the high magnesium levels have a calming effect on the body. Unlike coffee or tea, which can lead to jitteriness or energy crashes, cacao offers a gentler, more sustained increase in energy without the unwanted side effects.

It’s incredibly rich in nutrients and antioxidants

Because it’s one of the highest natural sources of magnesium and is full of calcium, zinc, copper, and selenium (all essential nutrients that support many bodily functions), cacao is considered the ultimate superfood. It’s also packed with antioxidants (it contains more antioxidants per gram than blueberries, goji berries, and red wine)—specifically flavonoids and catechins—cacao can help combat oxidative stress (an imbalance of free radicals and antioxidants in your body that leads to cell damage). These antioxidants support everything from heart and skin health to the immune system. A study in Oxidative Medicine and Cellular Longevity suggests that the antioxidants in cacao can improve blood pressure levels and circulation and lower inflammation.

It can impact emotional well-being and spiritual growth

Beyond its physical benefits that have been backed by Western modern research, cacao has been used for thousands of years in various parts of the world for emotional and spiritual benefits as well. It was most commonly used traditionally as a heart-opener in ceremonies to facilitate a deeper connection with self and others. While there are many possible sources and traditions where this connection between cacao and the heart may come from, cacao is believed to open your heart chakra (or energy center), according to Ayurveda.

And good news for manifestation fans: “Cacao is a great ally for manifestation, the art of setting intentions for your day, and preparing for any challenging experience, such as a difficult conversation, a job interview, or a first date,” Cobar explained. When combined with meditation, preparing cacao in the morning can be an enriching mindfulness practice. This ritual helps with focus and set positive intentions for the day ahead, offering clarity and a deeper sense of connection to yourself.

What are Cacao Ceremonies?

The use of cacao in “ceremonial” doses (purer and more potent quantities) for spiritual or emotional benefits has gained Western popularity. During a cacao ceremony, cacao is consumed as a drink prepared by the facilitator. The cacao is melted on the stove with water and sometimes mixed with spices or herbal additives that have additional healing properties. Each participant is then served a mug of the prepared ceremonial-grade cacao in a meditative setting, often accompanied by music, chanting, or guided meditation.

“Our cacao ceremony [at Nômade] is a sacred ritual rooted in ancient traditions, where cacao is used as a plant medicine to open the heart and connect deeply with oneself,” Millan said. The ritual is designed to help release emotional blockages, connect with your inner self, and cultivate self-love and compassion. The feeling that follows a cacao ceremony is one of lightness and bliss as if you’ve truly found inner peace. Further benefits of a cacao ceremony include reducing stress, practicing mindfulness, and fostering a sense of community and connection.

This magical drink, cherished by ancient civilizations, might just be the key to rediscovering balance in modern life. And you don’t need a formal, elaborate set-up to experience the benefits of a cacao ceremony; the ritual can also be adapted for a more personal, intimate experience on a smaller scale. “It can be a simple practice you do with yourself every morning,” Cobar said. “It can be as easy as preparing your cup of cacao and setting an intention or making a wish, then continuing with your day.”

What to Look for When Buying Cacao

When buying cacao, be sure not to confuse it with store-bought cocoa powder typically used for making hot cocoa. Cocoa is often processed with a chemical solution to reduce its acidity and bitterness, and it usually contains added sugars with much lower antioxidant levels. Cacao, on the other hand, is minimally processed, preserving its nutrients.

When purchasing cacao—whether in powder or bar form—Millan suggested aiming for one that is at least 60-80 percent cacao, preferably single-origin and without soy lecithin to ensure a purer, more authentic experience. It’s important to consider the source of your cacao for both transparency and flavor reasons. Cacao sold in nurseries or bulk stores may be from producers that use agrochemicals or from cooperatives that don’t adequately support equitable producers. When buying cacao, check the label for its origin and ingredients and look for a local cooperative on the label.

Tips for Making a Cacao Drink

To prepare cacao at home, simply dissolve cacao paste, bar, or powder (which you can grate yourself) in hot water. You can also experiment with spices, including adding herbs like rosemary, cinnamon, or even a touch of chile if you’re feeling adventurous. You can turn it into a latte drink (the most rich, decadent hot chocolate ever) by adding frothed milk of choice, and if you don’t like the bitter taste, try adding raw honey or maple syrup. There are no set rules on how to enjoy your cacao—just do it with intention.

Cacao is traditionally prepared and enjoyed in the morning for a calm start to the day, but it can also provide a nourishing and comforting way to unwind in the afternoon or evening. While it’s generally considered safe to consume cacao every day, it’s known to have health benefits when consumed in moderation. Excess consumption of cacao can have similar effects as high coffee consumption, including feelings of restlessness, anxiety, or gastrointestinal side effects.

Other Ways to Use Cacao

While you can enjoy cacao in the form of candies or spreads, it can also make for a rich, flavorful ingredient in cooking. Millan explained that in Mexico, cacao is used in traditional dishes like mole, tamales, pozol, tejate, and tazcalate. You can also add cacao to bakes, smoothies, breakfast bowls, and desserts. Other ways to incorporate cacao include making a healthy hot chocolate with almond or coconut milk, sweetened to taste, or stirring cacao into your morning oatmeal. Cacao nibs can enhance yogurt, salads, or energy balls for a nutritious snack.

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MEET THE AUTHOR

Angelika Pokovba

Angelika Pokovba is a lifestyle writer who has written for publications such as Travel + Leisure, Architectural Digest, Harper’s Bazaar, Real Simple, and Vogue & GQ Mexico. 

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As someone who lives in Texas, where fall feels like a distant, fictional concept rather than an actual season, I’ve always turned to certain movies to get into the autumn spirit. Namely: When Harry Met Sally, Sleepless in Seattle, and You’ve Got Mail. In my opinion, the patron saint of fall films is none other than Nora Ephron. Her rom-coms aren’t just the blueprint for my unrealistic romance expectations, but they perfectly encapsulate the cozy, warm energy I crave every year. While I’m usually content with my annual Nora Ephron triple feature movie marathon to signal the start of autumn, this year, I’m dreaming of taking it a step further—actually living the Nora Ephron fall fantasy with a trip.

In Ephron’s films, the settings are as much a character as the romantic leads. The picturesque backdrops in her movies create the perfect stage for love stories to unfold. She has a unique ability to take big cities and infuse them with the charm and warmth of a small town, and a Nora Ephron-inspired fall trip should replicate that energy. Here are 10 cozy fall destinations that feel like they could be straight out of one of her films.

1. Boston, Massachusetts

Boston has that signature Ephron je ne sais quoi and is also a fabulous destination to experience fall in all its glory. Walk along the Charles River Esplanade for fall foliage views, and explore the historic Beacon Hill neighborhood, which is full of quaint shops and beautiful architecture. The Public Garden is another must-see for stunning fall colors. While New York in the fall might make you want to buy a bouquet of freshly sharpened pencils, in Boston, you can channel that back-to-school energy with a tour of the Harvard campus. Once you’ve tired yourself out from sightseeing, end the day with a classic New England lobster roll at The Barking Crab.

Where to stay: Porter Square Hotel (from $146 a night), The Newbury Boston (from $353)

2. New York, New York

Experiencing New York City in the fall is the ultimate way to live out your Nora Ephron-inspired fall dreams. Slip into your chunkiest knit sweater, queue up a ’90s rom-com playlist, and get yourself ready for the quintessential fall day in NYC. Visit iconic locations from her movies, like Katz’s Deli (is there a more iconic scene than “I’ll have what she’s having?”), browse the shelves of Shakespeare and Co., and stroll through Central Park. Of course, lunch at the Central Park Boathouse is highly recommended. The Metropolitan Museum of Art is also worth a visit, and you’ll be especially reminded of Nora Ephron when you get to the Egyptian collection, which you may recognize from When Harry Met Sally. Leave plenty of time for aimless wandering, popping into coffee shops and boutiques, and pretending you’re living in your very own Nora Ephron movie.

Where to stay: The Empire Hotel (from $123 a night), Chambers (from $265)

3. Philadelphia, Pennsylvania

Philadelphia is one of those big cities that can easily feel like a small town if you’re in the right areas. For a Nora Ephron-inspired Philly itinerary, start your day with coffee at Elixr or La Colombe’s tasting room (Philadelphia is the birthplace of the La Colombe empire). Sip your drink in Rittenhouse Square, imagining your very own rom-com-level meet-cute. Don’t miss the city’s many historical landmarks, like Independence Hall, the Liberty Bell, and the Betsy Ross House. Philly cheesesteaks are also non-negotiable, and Jim’s South St. is the best place to grab one for lunch. Once you’re fueled up, finish your day with a walk through Fairmount Park for autumnal views and peaceful trails.

Where to stay: Cambria Hotel Philadelphia Downtown Center City (from $135 a night), Kimpton Hotel Monaco Philadelphia (from $161)

4. Seattle, Washington

Seattle is an obvious destination for a Nora Ephron-inspired fall, thanks to Sleepless in Seattle. Start at Pike Place Market, where you’ll recognize the scene where Sam introduces Jonah to Victoria. While there, enjoy a meal at Athenian Seafood Restaurant & Bar, a filming location that features a plaque marking where Tom Hanks sat. Afterward, head to nearby landmarks like the Space Needle or Olympic Sculpture Park, then warm up with a coffee from the Starbucks Reserve Roastery. For a quintessential fall experience, bike through Washington Park Arboretum, where the vibrant foliage perfectly captures Ephron’s romantic vision of the city. It’s easy to picture Annie and Sam in their fall coats, wandering through the park arm and arm when they return to Seattle after their fateful meeting at the Empire State Building.

Where to stay: Hotel Ändra Seattle (from $160 a night), Fairmont Olympic Hotel (from $217)

5. San Francisco, California

Nora Ephron may not have a film set in San Francisco, but it’s easy to imagine one. I can easily picture two of her characters exchanging witty banter while ambling through Golden Gate Park amidst the changing leaves, visiting the iconic Golden Gate Bridge, or riding a cable car together, all of which should be on your itinerary. To round out your stay in San Fran, head down to the Fisherman’s Wharf to indulge in some clam chowder for lunch. Then shop your way down Lombard Street or explore the vibrant Haight-Ashbury and Mission Districts.

Where to stay: The Marker Union Square (from $96 a night), Hotel Emblem (from $106)

6. Chicago, Illinois

None of Nora Ephron’s characters spend much time in Chicago, but it’s where we begin both Sleepless in Seattle and When Harry Met Sally—so it certainly deserves a spot on this list of Nora Ephron-inspired fall destinations. For a unique view of the city, hop on a boat for the architecture tour along the river, which highlights some of Chicago’s most iconic buildings. The Art Institute of Chicago is another must-see, offering an incredible collection of artwork to get lost in. And don’t forget to visit the lively Navy Pier, which offers stunning lake views and plenty of things to do. When it comes to dining, Chicago has an endless selection of top-tier restaurants, but no visit is complete without indulging in the city’s most famous delicacy: deep-dish pizza. The local favorite Lou Malnati’s is a great place to grab a slice.

Where to stay: Pendry Chicago (from $156 a night), The Hoxton, Chicago (from $207)

7. Portland, Oregon

Portland experiences a stunning fall, with vibrant leaves and mild temperatures, and it’s easy to imagine a Nora Ephron-esque love story unfolding in this unique city. Since Portland is a major coffee destination, start your day at Stumptown Coffee, one of Portland’s most iconic cafes. Nora Ephron’s characters have a soft spot for independent bookstores (it’s literally the plot of You’ve Got Mail), and you just know Kathleen Kelly would be a fan of Powell’s City of Books—the largest independent bookstore in the world. After scooping up some literary treasures, make your way to Northwest Portland, where the tree-lined streets are sprinkled with shops and restaurants. Or head to Forest Park, one of the largest urban forests in the U.S., with trails that offer beautiful fall foliage views. To experience Portland’s signature quirkiness, spend an afternoon wandering around the Alberta Arts District, Mississippi Avenue, or the Hawthorne District.

Where to stay: Hotel Lucia (from $90 a night), Sentinel (from $96)

8. Baltimore, Maryland

While the plot of Sleepless in Seattle revolves around willing Annie to go to Seattle to meet Sam, she is in Baltimore for most of the film. The city is stunning in the fall, and you can definitely feel the Meg Ryan energy in the air. Start your day in the historic city center of Mount Vernon, one of the oldest neighborhoods in Baltimore and home to the original Washington Monument. You could easily spend the entire day exploring the museums, shops, and eateries this area has to offer. When you’re ready for a change of scenery, head to the Federal Hill neighborhood, known for its cobblestone streets, centuries-old row houses, and locally-owned shops and restaurants. Or wander around Hampden, where you’ll find tons of bookstores, art shops, and vintage stores. It’s the perfect place to discover some ’90s Ephron-inspired finds.

Where to stay: Hotel Revival (from $102 a night), Canopy by Hilton Baltimore Harbor Point (from $149)

9. Savannah, Georgia

You might not immediately think of the South for a fall getaway, and in Savannah, you certainly won’t need to bundle up like a character in a Nora Ephron movie. However, this enchanting city perfectly embodies the romantic atmosphere and coziness we cherish in her films. Put on your walking shoes and start your day at City Market, a vibrant central hub filled with shops and restaurants, which is a great launching point for your adventures. Nearby, River Street and Broughton Street offer excellent opportunities for shopping and discovering Savannah’s culinary delights. Don’t miss Forsyth Park, where you can admire the golden leaves while enjoying a stunning backdrop for your stroll. Savannah also boasts a wealth of historic homes to tour, such as the Davenport House Museum and the Green-Meldrim House.

Where to stay: River Street Inn (from $107 a night), Perry Lane Hotel ( from $246)

10. Washington, D.C.

With its historic architecture and vibrant fall foliage, D.C. is definitely worthy of Nora Ephron’s feature film treatment. Of course, the city has no shortage of museums to visit, as well as landmarks like the Washington Monument, the National Mall (a great place for views of the leaves), the Capitol building, and The White House. You also can’t miss exploring the idyllic Georgetown neighborhood. Here, you can wander down picturesque European-style streets, pop into a mix of local boutiques and well-known stores, and enjoy a variety of dining options. I can easily envision a Nora Ephron lead living in this delightful area. While in Georgetown, be sure to explore the stunning Georgetown University campus. Just outside of D.C., Old Town Alexandria offers even more fall energy. A quick train ride will take you to this quaint town, where you can soak up the small-town charm and centuries-old architecture.

Where to stay: The Tabard Inn (from $152 a night), The Poppy Georgetown (from $164)

ABOUT THE AUTHOR

Lauren Blue, Lifestyle Staff Writer

As a Lifestyle Staff Writer for The Everygirl, Lauren ideates and writes content for every facet of our readers’ lives. Her articles span the topics of home decor, delicious recipes, hobbies, travel itineraries—and everything in between. When she isn’t testing the latest TikTok trend, she can be found scouring Instagram for beautiful homes to feature on the site.