LESSON 25: Healthy Chocolate
By now you’ve probably been told by someone that chocolate is healthy for you. Millions of people feel less guilt by eating a Hershey’s or Snickers bar and think “hey, I’m doing my body good”. Well, you’re not. That’s not the type of chocolate health experts are referring to. Rather, it is the health benefits of dark chocolate that is making new and the darker the better. But even though dark chocolate does have health benefits, when it comes to eating it, follow the guidelines below and remember to exercise a little self-control… even at Christmas when it is easy to indulge in a little more.
A 100-gram bar of unsweetened dark chocolate with 70-85% cocoa contains:
It is important to note that 100 grams of chocolate is actually 3.5 ounces; that’s a lot of chocolate. The average 100-gram bar of dark chocolate contains 240 calories, 17 grams of fat and 10 grams of saturated fat. But, all dark chocolate bars are not created equally so it is vitally important to read the labels and make sure that there is no sugar added. In some dark chocolate bars with added sugar, the calorie count for 100 grams can jump as high as 600 and more than double the amount of fat grams. On a positive note, the fatty acid profile of cocoa and dark chocolate is excellent. The fats in dark chocolate consist mostly of saturated and monounsaturated which aid in lowering cholesterol and reducing the risk of heart disease with small amounts of polyunsaturated fats which are very vulnerable to damage from heat, light, and oxygen. If they’re damaged by heat, light, and/or oxygen (for example, if they’re used as frying oil over and over again, or just left out in a clear bottle on the shelf for months in a supermarket), they can get oxidized. Oxidation leads to damaged arteries and increased level of cholesterol. Most of the polyunsaturated fats come from refined cooking oils and these must be removed from the diet.
Dark Chocolate is high in natural antioxidants. One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than certain fruits including blueberries and Acai berries. While eating handfuls of fresh berries is beneficial to your health, eating handfuls of dark chocolate is not. One ounce of dark chocolate per day is plenty to experience health benefits. And, okay, ‘tis the Christmas season, so enjoy two ounces at the next Christmas party guilt-free.
What Dark Chocolate Can Do for You
Dark chocolate may improve your blood flow and lower blood pressure. There’s a property found in chocolate called Theobromine and it:
Dark Chocolate May Improve Cholesterol Levels
In a controlled trial, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL in men with elevated cholesterol.
Similar findings have been found in studies involving women yet remember once again, the health benefits are in eating unsweetened dark chocolate and eating an average of not more than one ounce per day. Eating a whole bar of dark chocolate or any chocolate will not lower your cholesterol.
Further, many people experience high cholesterol because they eat popular low quality chocolate and chocolate bars with added sugars and in larger quantities than recommended. By eating these types of sugar-filled chocolate candies and bars, the sugar alone will increase insulin and increase your cholesterol. One other factor to consider is that dark chocolate can also reduce insulin resistance which is actually a common risk factor for many diseases like heart disease and diabetes. For these reasons and more, we cannot stress enough that consumption of dark chocolate is recommended to be no more than one ounce per day. And, as a side note, saving up all of your days and eating 5 to 7 ounces of dark chocolate on Friday, for example, and no chocolate on the other days of the week will not result in positive health benefits. A little each day – one ounce.
May Improve Brain Function
I love anything that improves brain function. Dark chocolate does give me a mental boost, actually. Cocoa also contains stimulant substances like caffeine and theobromine mentioned above, which may be a key reason cocoa can improve brain function in the short term.
Some people will use a theobromine standardized extract to improve mental alertness and it really works!
Ingredients to Avoid in Conventional Chocolate
How Much Cocoa to Look For in Chocolate
The best percentage range to experience health benefits in eating chocolate is 70-85% cocoa and do your best to seek out organic chocolate bars. Don’t eat a whole bar; about one ounce or piece per day should do the trick to benefit your health.
Enough about the healthy properties of dark chocolate. Let’s get to those recipes from Chef Susan Irby!
A 100-gram bar of unsweetened dark chocolate with 70-85% cocoa contains:
- 11 grams of fiber
- 67% of the RDA for Iron
- 58% of the RDA for Magnesium
- 89% of the RDA for Copper
- 98% of the RDA for Manganese
- It also has plenty of potassium, phosphorus, zinc and selenium.
It is important to note that 100 grams of chocolate is actually 3.5 ounces; that’s a lot of chocolate. The average 100-gram bar of dark chocolate contains 240 calories, 17 grams of fat and 10 grams of saturated fat. But, all dark chocolate bars are not created equally so it is vitally important to read the labels and make sure that there is no sugar added. In some dark chocolate bars with added sugar, the calorie count for 100 grams can jump as high as 600 and more than double the amount of fat grams. On a positive note, the fatty acid profile of cocoa and dark chocolate is excellent. The fats in dark chocolate consist mostly of saturated and monounsaturated which aid in lowering cholesterol and reducing the risk of heart disease with small amounts of polyunsaturated fats which are very vulnerable to damage from heat, light, and oxygen. If they’re damaged by heat, light, and/or oxygen (for example, if they’re used as frying oil over and over again, or just left out in a clear bottle on the shelf for months in a supermarket), they can get oxidized. Oxidation leads to damaged arteries and increased level of cholesterol. Most of the polyunsaturated fats come from refined cooking oils and these must be removed from the diet.
Dark Chocolate is high in natural antioxidants. One study showed that cocoa and dark chocolate contained more antioxidant activity, polyphenols and flavanols than certain fruits including blueberries and Acai berries. While eating handfuls of fresh berries is beneficial to your health, eating handfuls of dark chocolate is not. One ounce of dark chocolate per day is plenty to experience health benefits. And, okay, ‘tis the Christmas season, so enjoy two ounces at the next Christmas party guilt-free.
What Dark Chocolate Can Do for You
Dark chocolate may improve your blood flow and lower blood pressure. There’s a property found in chocolate called Theobromine and it:
- Has a similar effect as caffeine, yet it is about 10 times weaker
- Has diuretic, stimulant and relaxing effects
- Can lower blood pressure because it can cause blood vessels to dilate thereby improving blood flow
- Has stimulant properties similar to that of caffeine; unlike caffeine, theobromine does not affect the central nervous system.
- Relaxes bronchi muscles in the lungs
- Can be used as cough medicine. Studies indicate that theobromine acts on the vagus nerve, which runs from the lungs to the brain.
Dark Chocolate May Improve Cholesterol Levels
In a controlled trial, cocoa powder was found to significantly decrease oxidized LDL cholesterol in men. It also increased HDL and lowered total LDL in men with elevated cholesterol.
- In a study of 470 elderly men, cocoa was found to reduce the risk of cardiovascular death by a whopping 50% over a 15-year period.
- Another study revealed that eating chocolate 2 or more times per week lowered the risk of having calcified plaque in the arteries by 32%. Eating chocolate less frequently had no effect.
Similar findings have been found in studies involving women yet remember once again, the health benefits are in eating unsweetened dark chocolate and eating an average of not more than one ounce per day. Eating a whole bar of dark chocolate or any chocolate will not lower your cholesterol.
Further, many people experience high cholesterol because they eat popular low quality chocolate and chocolate bars with added sugars and in larger quantities than recommended. By eating these types of sugar-filled chocolate candies and bars, the sugar alone will increase insulin and increase your cholesterol. One other factor to consider is that dark chocolate can also reduce insulin resistance which is actually a common risk factor for many diseases like heart disease and diabetes. For these reasons and more, we cannot stress enough that consumption of dark chocolate is recommended to be no more than one ounce per day. And, as a side note, saving up all of your days and eating 5 to 7 ounces of dark chocolate on Friday, for example, and no chocolate on the other days of the week will not result in positive health benefits. A little each day – one ounce.
May Improve Brain Function
I love anything that improves brain function. Dark chocolate does give me a mental boost, actually. Cocoa also contains stimulant substances like caffeine and theobromine mentioned above, which may be a key reason cocoa can improve brain function in the short term.
Some people will use a theobromine standardized extract to improve mental alertness and it really works!
Ingredients to Avoid in Conventional Chocolate
- High fructose corn syrup (HFCS): Also referred to as corn sugar, it is commonly found in sodas and other processed drinks and foods. Consuming too much HFCS has been linked to weight gain, cavities, and poor nutrition in general.
- Artificial flavoring and artificial coloring: While studies are still being conducted on the effects of using chemical combinations to create ‘natural’ tastes and colors (some claim these “fake” flavorings can cause allergies as well as exacerbate those with ADD or ADHD), it is logical to stay away from chemicals that create “natural” flavors. And, I have always been a bit perturbed to think of ingesting something called “red dye #5” and you should, too. If it’s not natural, don’t eat it.
- Wax is a common ingredient in many conventional chocolate candies and bars. Carnuba wax is for your car, not your body! Read the labels and don’t eat it.
How Much Cocoa to Look For in Chocolate
The best percentage range to experience health benefits in eating chocolate is 70-85% cocoa and do your best to seek out organic chocolate bars. Don’t eat a whole bar; about one ounce or piece per day should do the trick to benefit your health.
Enough about the healthy properties of dark chocolate. Let’s get to those recipes from Chef Susan Irby!
Chef Susan Irby's Healthy Chocolate Recipes
Peppermint Cocoa Balls
Makes 3 ½ dozen
1 1 /3 cups walnut halves
2 cups almond flour
2 cups pitted dates
¾ cup unsweetened cocoa powder
¼ cup blackstrap molasses
4 ½ tablespoons coconut oil
1 tablespoon lemon juice
2 teaspoons vanilla extract or 1 vanilla bean pod, bean extracted, pod discarded or placed in tea leaves or bath salts
1 teaspoon peppermint oil or peppermint extract
Pinch sea salt
Pinch black pepper
In a food processor, blend together walnuts, almond flour, dates, cocoa powder, molasses, coconut oil, lemon juice, vanilla extract, peppermint oil, salt and pepper.
Transfer to a large mixing bowl and mash mixture together and form into balls about the size of a small golf ball and place on a parchment lined baking sheet. Refrigerate about 15 minutes. Store in an airtight container, refrigerated, for up to 2 weeks.
Nutrition:
Serving size: 2 balls
Calories: 195
Fat: 12.6g
Saturated fat: 3.4g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 325mg
Carbohydrates: 20.1g
Fiber: 4.1g
Sugars: 13.5g
Protein: 4.8g
Makes 3 ½ dozen
1 1 /3 cups walnut halves
2 cups almond flour
2 cups pitted dates
¾ cup unsweetened cocoa powder
¼ cup blackstrap molasses
4 ½ tablespoons coconut oil
1 tablespoon lemon juice
2 teaspoons vanilla extract or 1 vanilla bean pod, bean extracted, pod discarded or placed in tea leaves or bath salts
1 teaspoon peppermint oil or peppermint extract
Pinch sea salt
Pinch black pepper
In a food processor, blend together walnuts, almond flour, dates, cocoa powder, molasses, coconut oil, lemon juice, vanilla extract, peppermint oil, salt and pepper.
Transfer to a large mixing bowl and mash mixture together and form into balls about the size of a small golf ball and place on a parchment lined baking sheet. Refrigerate about 15 minutes. Store in an airtight container, refrigerated, for up to 2 weeks.
Nutrition:
Serving size: 2 balls
Calories: 195
Fat: 12.6g
Saturated fat: 3.4g
Cholesterol: 0mg
Sodium: 3mg
Potassium: 325mg
Carbohydrates: 20.1g
Fiber: 4.1g
Sugars: 13.5g
Protein: 4.8g
Italian Chocolate Torte
Serve in 16 slices
200 grams unsalted butter plus 1 tablespoon
800 grams unsweetened dark chocolate, 70% cocoa or greater
8 eggs – separated
30 grams plain flour
60 grams powdered sugar
¼ to ½ teaspoon cayenne pepper
*Special equipment needed: pastry ring or removeable cake ring / spring form pan
Preheat oven to 375*F. Prepare spring form pan by lining with parchment paper and lightly coating sides of pan using 1 tablespoon of the butter. Heat chocolate and butter together in a double boiler over medium to medium-high heat. Whisk egg yolks and whisk in flour. Add cayenne pepper and whisk to blend.
In standing mixer, whip egg whites until soft peaks form, adding powdered sugar as you whip. Whip until somewhat stiff peaks form. Fold egg whites into chocolate mixture. Pour into prepared pan and bake for about 30 minutes or until nearly set but center still jiggles.
Remove from oven and let cool completely, about 45 minutes. Refrigerate for 30 minutes or make ahead and refrigerate overnight. Slice into 16 slices and serve with Citrus Mascarpone.
Nutrition:
Serving size: 1/16 slice
Calories: 417
Fat: 27.9g
Saturated fat: 17.9g
Cholesterol: 122mg
Sodium: 148mg
Potassium: 222mg
Carbohydrates: 35.1g
Fiber: 1.8g
Sugars: 29.6g
Protein: 6.9g
Serve in 16 slices
200 grams unsalted butter plus 1 tablespoon
800 grams unsweetened dark chocolate, 70% cocoa or greater
8 eggs – separated
30 grams plain flour
60 grams powdered sugar
¼ to ½ teaspoon cayenne pepper
*Special equipment needed: pastry ring or removeable cake ring / spring form pan
Preheat oven to 375*F. Prepare spring form pan by lining with parchment paper and lightly coating sides of pan using 1 tablespoon of the butter. Heat chocolate and butter together in a double boiler over medium to medium-high heat. Whisk egg yolks and whisk in flour. Add cayenne pepper and whisk to blend.
In standing mixer, whip egg whites until soft peaks form, adding powdered sugar as you whip. Whip until somewhat stiff peaks form. Fold egg whites into chocolate mixture. Pour into prepared pan and bake for about 30 minutes or until nearly set but center still jiggles.
Remove from oven and let cool completely, about 45 minutes. Refrigerate for 30 minutes or make ahead and refrigerate overnight. Slice into 16 slices and serve with Citrus Mascarpone.
Nutrition:
Serving size: 1/16 slice
Calories: 417
Fat: 27.9g
Saturated fat: 17.9g
Cholesterol: 122mg
Sodium: 148mg
Potassium: 222mg
Carbohydrates: 35.1g
Fiber: 1.8g
Sugars: 29.6g
Protein: 6.9g
Citrus Mascarpone (Topping for Chocolate Torte above)
Serves 16+
8 ounces mascarpone cheese (Italian cream cheese)
2 tablespoons powdered sugar
Fine zest of 1 lemon
Fine zest of ½ orange or to taste
Mix all together in a small mixing bowl. Serve 1 dollop per slice of chocolate torte, recipe above.
Nutrition:
Serving size: 1 tablespoon
Calories: 25
Fat: 1.8g
Saturated fat: 1.2g
Cholesterol: 7mg
Sodium: 12mg
Potassium: 15mg
Carbohydrates: 1.4g
Fiber: 0g
Sugars: 1.0g
Protein: 1.6g
bsp;
Remove from oven and let cool completely, about 45 minutes. Refrigerate for 30 minutes or make ahead and refrigerate overnight. Slice into 16 slices and serve with Citrus Mascarpone.
Nutrition:
Serving size: 1/16 slice
Calories: 417
Fat: 27.9g
Saturated fat: 17.9g
Cholesterol: 122mg
Sodium: 148mg
Potassium: 222mg
Carbohydrates: 35.1g
Fiber: 1.8g
Sugars: 29.6g
Protein: 6.9g
Serves 16+
8 ounces mascarpone cheese (Italian cream cheese)
2 tablespoons powdered sugar
Fine zest of 1 lemon
Fine zest of ½ orange or to taste
Mix all together in a small mixing bowl. Serve 1 dollop per slice of chocolate torte, recipe above.
Nutrition:
Serving size: 1 tablespoon
Calories: 25
Fat: 1.8g
Saturated fat: 1.2g
Cholesterol: 7mg
Sodium: 12mg
Potassium: 15mg
Carbohydrates: 1.4g
Fiber: 0g
Sugars: 1.0g
Protein: 1.6g
bsp;
Remove from oven and let cool completely, about 45 minutes. Refrigerate for 30 minutes or make ahead and refrigerate overnight. Slice into 16 slices and serve with Citrus Mascarpone.
Nutrition:
Serving size: 1/16 slice
Calories: 417
Fat: 27.9g
Saturated fat: 17.9g
Cholesterol: 122mg
Sodium: 148mg
Potassium: 222mg
Carbohydrates: 35.1g
Fiber: 1.8g
Sugars: 29.6g
Protein: 6.9g
Chocolate Fruitcake Pistachio Bark
Makes about 20 pieces
16 ounces bittersweet dark chocolate 70%+ cocoa
1 ½ tablespoons grass fed butter, room temperature
½ cup dried cranberries
½ cup dried apricots
¼ cup chopped candied ginger (optional)
½ cup roughly chopped pistachios
Line a baking sheet with parchment paper. Finely chop 5 ounces of the chocolate, about 155 grams, and set aside. Melt the remaining chocolate in a double boiler. Once melted, remove from heat, wipe down the moisture from the bowl. Using a rubber spatula, slowly add the remaining chocolate in 3 batches, adding the butter with the first batch. Be patient to allow the chocolate to melt after each batch before adding the next.
Spread the melted chocolate into an approximate 12-inch circle on the parchment lined baking sheet. Sprinkle the chocolate with the dried fruits, ginger and nuts and gently press into the chocolate. Set aside to firm up at room temperature for several hours, or refrigerator for about 30 minutes.
Break the “bark” into small to medium irregular pieces and store in an airtight container for up to 2 weeks.
Nutrition:
Serving size: 2 pieces
Calories: 282
Fat: 16.6g
Saturated fat: 10.7g
Cholesterol: 15mg
Sodium: 64mg
Potassium: 236mg
Carbohydrates: 29.4g
Fiber: 2.2g
Sugars: 24.5g
Protein: 4.2g
Makes about 20 pieces
16 ounces bittersweet dark chocolate 70%+ cocoa
1 ½ tablespoons grass fed butter, room temperature
½ cup dried cranberries
½ cup dried apricots
¼ cup chopped candied ginger (optional)
½ cup roughly chopped pistachios
Line a baking sheet with parchment paper. Finely chop 5 ounces of the chocolate, about 155 grams, and set aside. Melt the remaining chocolate in a double boiler. Once melted, remove from heat, wipe down the moisture from the bowl. Using a rubber spatula, slowly add the remaining chocolate in 3 batches, adding the butter with the first batch. Be patient to allow the chocolate to melt after each batch before adding the next.
Spread the melted chocolate into an approximate 12-inch circle on the parchment lined baking sheet. Sprinkle the chocolate with the dried fruits, ginger and nuts and gently press into the chocolate. Set aside to firm up at room temperature for several hours, or refrigerator for about 30 minutes.
Break the “bark” into small to medium irregular pieces and store in an airtight container for up to 2 weeks.
Nutrition:
Serving size: 2 pieces
Calories: 282
Fat: 16.6g
Saturated fat: 10.7g
Cholesterol: 15mg
Sodium: 64mg
Potassium: 236mg
Carbohydrates: 29.4g
Fiber: 2.2g
Sugars: 24.5g
Protein: 4.2g
Gingerbread Granola with Cocoa Nibs
Makes 6 cups
1 ½ cups oats
1 ½ cups rice cereal, unsweetened
2 teaspoons ground cinnamon
1 ½ tablespoons ginger powder (ground ginger)
½ tablespoon coconut oil
2 tablespoons molasses
2 tablespoons maple syrup
6 tablespoons almond milk
1/3 cup dried cranberries
1/3 cup roughly chopped pistachios
1/3 cup shredded coconut plus 2 tablespoons, divided
1/3 cup chopped dried apricots
1/3 cup raw almonds
1/3 cup cacao nibs
Preheat oven to 350*F. In a medium bowl, mix together oats, rice cereal, cinnamon, and ginger powder. Separately, in a large mixing bowl, whisk together coconut oil, molasses, maple syrup, and almond milk. Add the oats mixture into the coconut oil mixture add remaining ingredients except the 2 tablespoons of shredded coconut and cacao nibs and toss well to coat.
Bake for about 30 minutes or until lightly toasted, being careful not to burn. Crumble with remaining 2 tablespoons coconut and enjoy with almond milk, kefir yogurt or alone as a pre- or post-workout snack and for breakfast.
Nutrition:
Serving size: about 1 cup
Calories: 192
Fat: 9.4g
Saturated fat: 5.0g
Cholesterol: 0mg
Sodium: 20mg
Potassium: 283mg
Carbohydrates: 24.8g
Fiber: 3.7g
Sugars: 7.7g
Protein: 4.1g
Makes 6 cups
1 ½ cups oats
1 ½ cups rice cereal, unsweetened
2 teaspoons ground cinnamon
1 ½ tablespoons ginger powder (ground ginger)
½ tablespoon coconut oil
2 tablespoons molasses
2 tablespoons maple syrup
6 tablespoons almond milk
1/3 cup dried cranberries
1/3 cup roughly chopped pistachios
1/3 cup shredded coconut plus 2 tablespoons, divided
1/3 cup chopped dried apricots
1/3 cup raw almonds
1/3 cup cacao nibs
Preheat oven to 350*F. In a medium bowl, mix together oats, rice cereal, cinnamon, and ginger powder. Separately, in a large mixing bowl, whisk together coconut oil, molasses, maple syrup, and almond milk. Add the oats mixture into the coconut oil mixture add remaining ingredients except the 2 tablespoons of shredded coconut and cacao nibs and toss well to coat.
Bake for about 30 minutes or until lightly toasted, being careful not to burn. Crumble with remaining 2 tablespoons coconut and enjoy with almond milk, kefir yogurt or alone as a pre- or post-workout snack and for breakfast.
Nutrition:
Serving size: about 1 cup
Calories: 192
Fat: 9.4g
Saturated fat: 5.0g
Cholesterol: 0mg
Sodium: 20mg
Potassium: 283mg
Carbohydrates: 24.8g
Fiber: 3.7g
Sugars: 7.7g
Protein: 4.1g
Healing Chocolate Coconut Smoothie
Makes 2
1 ½ cups baby spinach
½ avocado
3 tablespoons organic cocoa powder
1 cup unsweetened almond milk
½ cup unsweetened coconut flakes
½ cup frozen mixed berries
½ cup distilled water
Blend all in a blender and serve immediately or chill for about 15 minutes.
Nutrition:
Serving size: 1 smoothie
Calories: 236
Fat: 19.5g
Saturated fat: 8.8g
Cholesterol: 0mg
Sodium: 116mg
Potassium: 784mg
Carbohydrates: 17.9g
Fiber: 9.8g
Sugars: 4.2g
Protein: 4.5g
*High in iron, manganese, vitamins A, B6 and C
Makes 2
1 ½ cups baby spinach
½ avocado
3 tablespoons organic cocoa powder
1 cup unsweetened almond milk
½ cup unsweetened coconut flakes
½ cup frozen mixed berries
½ cup distilled water
Blend all in a blender and serve immediately or chill for about 15 minutes.
Nutrition:
Serving size: 1 smoothie
Calories: 236
Fat: 19.5g
Saturated fat: 8.8g
Cholesterol: 0mg
Sodium: 116mg
Potassium: 784mg
Carbohydrates: 17.9g
Fiber: 9.8g
Sugars: 4.2g
Protein: 4.5g
*High in iron, manganese, vitamins A, B6 and C