You're not dreaming...CHOCOLATE--everyone's favorite food--is about to make its way up the superfood hall-of-fame! (For those of you standing up cheering right now, I rejoice with you as I write this fabulous post--and can't help but grin from ear to ear as I remember the movie "Chocolat" with Johnny Depp. If you haven't seen it, rent it...you'll fall in love with chocolate all over again.)
Everyone wants to know why chocolate is good for you because let's face it, chocolate makes us feel better. This feeling of joy after the first bite of chocolate is not just in our heads either. Chocolate stimulates endorphin production (which gives a feeling of pleasure), contains serotonin (which acts as an anti-depressant), and contains theobromine (stimulants such as caffeine and other substances). Despite its sweet reputation, dark chocolate has a low glycemic index similar to that of oatmeal — meaning it does not send your blood sugar spiking.
Besides tasting good (amazing would be a better word here), studies show that eating chocolate--primarily dark chocolate--may contribute to improved health because of the large number of antioxidants and flavonoids packed in each chocolate piece! These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Flavonoids also help relax blood pressure through the production of nitric oxide, balance hormones, lower cholesterol and improve cardiovascular health.
So let's back track, where does chocolate exactly come from and what makes it such a superfood? Chocolate comes from cacao beans (or cocoa beans), which grow on the cacao tree and are full of natural plant nutrients. Because chocolate is made from plants, it contains many of the health benefits of dark vegetables. Dark chocolate and cocoa actually sit in the same "good-for-you" category as green tea and blueberries, and pack nearly 8 TIMES the number of antioxidants found in strawberries!!!
WAIT..........Doesn't Chocolate Have a lot of Fat?!
Here is some more good news: some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid (a healthy monounsaturated fat also found in olive oil), 1/3 stearic acid (a saturated fat but one that research shows has a neutral effect on cholesterol) and 1/3 palmitic acid (the bad one--its a saturated fat that raises cholesterol and heart disease risk). This means only 1/3 of the fat in dark chocolate is bad for you...which isn't as bad as you thought, right?
Chocolate Tip #1 - Balance the Calories:
This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.
One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.
Chocolate Tip #2 - Taste the Chocolate:
Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.
Chocolate Tip #3 - Go for Dark Chocolate:
Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.
Chocolate Tip #4 - Skip the Nougat:
You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate.
Chocolate Tip #5 - Avoid Milk:
It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body. Try hot green tea or black coffee instead, for an extra-antioxidant boost!
It's more than wishful thinking — chocolate can be good for you! Now here are some easy chocolate recipes to try out...have fun and enjoy :)
HEALTHY CHOCOLATE CHIP COOKIES
3/4 cup rolled oats; 1 cup whole-wheat flour; 1/2 teaspoon baking soda; 1/2 teaspoon salt; 1/4 cup butter, softened; 1/4 cup canola oil; 1/3 cup granulated sugar; 1/3 cup brown sugar; 1 large egg; 1 teaspoon vanilla extract; 1 cup chocolate chips (use dark chocolate chips for more of an antioxidant boost!)
PREPARATION: Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.
Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.
Tip: Store in an airtight container for up to 3 days or in the freezer for up to 2 months.
NUTRITION: Makes 2 and a half dozen cookies: Per cookie: 99 calories; 5 g fat (2 g sat, 2 g mono); 11 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 64 mg sodium; 55 mg potassium.
INDOOR S'MORES (You don't have to sit around a fire to enjoy S'mores. Just be sure to watch them carefully under the broiler—the marshmallows can go from perfectly toasted to charcoal in a hurry!)
INGREDIENTS: 2 whole graham crackers, broken in half; 4 marshmallows; 2 tablespoons bittersweet chocolate chips, melted
PREPARATION: Position oven rack in the upper third of the oven; preheat broiler. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S’more with a little melted chocolate.
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
NUTRITION: Makes 4 servings: Per serving: 98 calories; 3 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 18 g carbohydrates; 1 g protein; 0 g fiber; 70 mg sodium; 33 mg potassium.
CHOCOLATE & NUT BUTTER BITES (Sweet satisfaction in seconds!)
INGREDIENTS:
8 1/4-ounce squares bittersweet chocolate; 4 teaspoons almond, cashew or pistachio butter
PREPARATION: Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).
NUTRITION: Makes 4 servings: Per serving: 79 calories; 6 g fat (2 g sat, 1 g mono); 0 mg cholesterol; 9 g carbohydrates; 1 g protein; 1 g fiber; 12 mg sodium; 20 mg potassium.
[information and research provided by about.com, eatingwell.com and everythingchocolate.com]
You're not dreaming...CHOCOLATE--everyone's favorite food--is about to make its way up the superfood hall-of-fame! (For those of you standing up cheering right now, I rejoice with you as I write this fabulous post--and can't help but grin from ear to ear as I remember the movie "Chocolat" with Johnny Depp. If you haven't seen it, rent it...you'll fall in love with chocolate all over again.)
Everyone wants to know why chocolate is good for you because let's face it, chocolate makes us feel better. This feeling of joy after the first bite of chocolate is not just in our heads either. Chocolate stimulates endorphin production (which gives a feeling of pleasure), contains serotonin (which acts as an anti-depressant), and contains theobromine (stimulants such as caffeine and other substances). Despite its sweet reputation, dark chocolate has a low glycemic index similar to that of oatmeal — meaning it does not send your blood sugar spiking.
Besides tasting good (amazing would be a better word here), studies show that eating chocolate--primarily dark chocolate--may contribute to improved health because of the large number of antioxidants and flavonoids packed in each chocolate piece! These benefits are from flavonoids, which act as antioxidants. Antioxidants protect the body from aging caused by free radicals, which can cause damage that leads to heart disease. Flavonoids also help relax blood pressure through the production of nitric oxide, balance hormones, lower cholesterol and improve cardiovascular health.
So let's back track, where does chocolate exactly come from and what makes it such a superfood? Chocolate comes from cacao beans (or cocoa beans), which grow on the cacao tree and are full of natural plant nutrients. Because chocolate is made from plants, it contains many of the health benefits of dark vegetables. Dark chocolate and cocoa actually sit in the same "good-for-you" category as green tea and blueberries, and pack nearly 8 TIMES the number of antioxidants found in strawberries!!!
WAIT..........Doesn't Chocolate Have a lot of Fat?!
Here is some more good news: some of the fats in chocolate do not impact your cholesterol. The fats in chocolate are 1/3 oleic acid (a healthy monounsaturated fat also found in olive oil), 1/3 stearic acid (a saturated fat but one that research shows has a neutral effect on cholesterol) and 1/3 palmitic acid (the bad one--its a saturated fat that raises cholesterol and heart disease risk). This means only 1/3 of the fat in dark chocolate is bad for you...which isn't as bad as you thought, right?
Chocolate Tip #1 - Balance the Calories:
This information doesn't mean that you should eat a pound of chocolate a day. Chocolate is still a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits.
One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same.
Chocolate Tip #2 - Taste the Chocolate:
Chocolate is a complex food with over 300 compounds and chemicals in each bite. To really enjoy and appreciate chocolate, take the time to taste it. Professional chocolate tasters have developed a system for tasting chocolate that include assessing the appearance, smell, feel and taste of each piece.
Chocolate Tip #3 - Go for Dark Chocolate:
Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims. Dark chocolate has 65 percent or higher cocoa content.
Chocolate Tip #4 - Skip the Nougat:
You should look for pure dark chocolate or dark chocolate with nuts, orange peel or other flavorings. Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat which erase many of the benefits you get from eating the chocolate.
Chocolate Tip #5 - Avoid Milk:
It may taste good but some research shows that washing your chocolate down with a glass of milk could prevent the antioxidants being absorbed or used by your body. Try hot green tea or black coffee instead, for an extra-antioxidant boost!
It's more than wishful thinking — chocolate can be good for you! Now here are some easy chocolate recipes to try out...have fun and enjoy :)
HEALTHY CHOCOLATE CHIP COOKIES
3/4 cup rolled oats; 1 cup whole-wheat flour; 1/2 teaspoon baking soda; 1/2 teaspoon salt; 1/4 cup butter, softened; 1/4 cup canola oil; 1/3 cup granulated sugar; 1/3 cup brown sugar; 1 large egg; 1 teaspoon vanilla extract; 1 cup chocolate chips (use dark chocolate chips for more of an antioxidant boost!)
PREPARATION: Preheat oven to 350°F. Coat 2 baking sheets with cooking spray.
Grind oats in a blender or food processor. Transfer to a medium bowl and stir in flour, baking soda and salt. Beat butter in a large bowl with an electric mixer until fluffy. Add oil, granulated sugar, brown sugar, egg and vanilla; beat until smooth and creamy. With the mixer running, add the dry ingredients, beating on low speed until just combined. Stir in chocolate chips.
Drop the dough by heaping teaspoonfuls, at least 1 inch apart, onto the prepared baking sheets. Bake cookies, 1 sheet at a time, until firm around the edges and golden on top, about 15 minutes. Cool the cookies for 2 minutes on the baking sheets, then transfer to wire racks to cool completely.
Tip: Store in an airtight container for up to 3 days or in the freezer for up to 2 months.
NUTRITION: Makes 2 and a half dozen cookies: Per cookie: 99 calories; 5 g fat (2 g sat, 2 g mono); 11 mg cholesterol; 12 g carbohydrates; 1 g protein; 1 g fiber; 64 mg sodium; 55 mg potassium.
INDOOR S'MORES (You don't have to sit around a fire to enjoy S'mores. Just be sure to watch them carefully under the broiler—the marshmallows can go from perfectly toasted to charcoal in a hurry!)
INGREDIENTS: 2 whole graham crackers, broken in half; 4 marshmallows; 2 tablespoons bittersweet chocolate chips, melted
PREPARATION: Position oven rack in the upper third of the oven; preheat broiler. Place graham cracker halves on a baking sheet; top each with 1 marshmallow. Broil, with the oven door ajar and watching carefully, until the marshmallows are golden brown, 45 to 75 seconds. Remove from the oven and drizzle each S’more with a little melted chocolate.
Tip: To melt chocolate: Microwave on Medium for 1 minute. Stir, then continue microwaving on Medium in 20-second intervals until melted, stirring after each interval. Or place in the top of a double boiler over hot, but not boiling, water. Stir until melted.
NUTRITION: Makes 4 servings: Per serving: 98 calories; 3 g fat (1 g sat, 0 g mono); 0 mg cholesterol; 18 g carbohydrates; 1 g protein; 0 g fiber; 70 mg sodium; 33 mg potassium.
CHOCOLATE & NUT BUTTER BITES (Sweet satisfaction in seconds!)
INGREDIENTS:
8 1/4-ounce squares bittersweet chocolate; 4 teaspoons almond, cashew or pistachio butter
PREPARATION: Top each chocolate square with 1/2 teaspoon nut butter of your choice (almond, cashew, pistachio).
NUTRITION: Makes 4 servings: Per serving: 79 calories; 6 g fat (2 g sat, 1 g mono); 0 mg cholesterol; 9 g carbohydrates; 1 g protein; 1 g fiber; 12 mg sodium; 20 mg potassium.
[information and research provided by about.com, eatingwell.com and everythingchocolate.com]
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