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Chocolate has been getting a bad rap. Although it’s often combined
with other ingredients that result in calorie-laden and not
particularly heart-healthy treats, the actual cocoa bean from
which chocolate is derived has some significant health benefits.
Based on research from the 2004 Cocoa Symposium, sponsored
by the University of California and the National Institutes of
Health, chocolate was found to offer many disease-fighting
properties in its pure form. Chocolate contains flavonoids,
antioxidants shared by green tea and garlic, and thought to
protect both heart and blood vessels. In addition, chocolate is
also a good source of folic acid, copper, and magnesium and boosts
serotonin, the brain chemical that enhances mood.
Historically, chocolate was highly regarded for its nutritional
properties as well. Chocolate originated in the rainforests of
Latin America and was known for its medicinal properties. In 17th
century Europe, chocolate was touted as a remedy for such ailments
as anemia, tuberculosis, and gout.
Even though there are real nutritional benefits to chocolate, this doesn’t mean that chocolate bars should join
fruits and vegetables in your five a day plan. Chocolate is still
higher in fat and calories than many other antioxidant-rich foods.
It’s also usually combined with sugar, even though its moderate glycemic index helps provide a steady source of energy. But
eaten in moderation, chocolate can satisfy your cravings for
sweets and provide a health boost at the same time.
Pure cocoa powder has the highest concentration of antioxidant power,
followed by dark chocolate and then milk chocolate. Cocoa powder
also has the least fat—only half a gram with no saturated fat.
Bar chocolate, including chocolate morsels and chips, is higher in
fat and also contains sugar. Two tablespoons of chocolate chips
contain approximately 4 grams of fat, including 2.5 of saturated
fat.
To get started, here are three healthy, low-fat recipes in which
chocolate is combined with another nutritional powerhouse.
Chocolate Cherry Cakes
In this recipe, chocolate is combined with cherries, another
potent antioxidant that has been show to regulate sleep cycles and
enhance memory. Each mini cake has a moist chocolate flavor and
only 3 grams of fat.
1/2 cup oatmeal
1/4 cup all-purpose flour
1/4 cup whole wheat pastry flour
1/4 cup cocoa powder
1/2 cup raw sugar
1/2 teaspoon baking soda
12 ounces frozen cherries, chopped
1 tablespoon canola oil
2 tablespoons applesauce
3 tablespoons egg substitute
1 tablespoon vanilla
1/4 cup walnuts, chopped
1 cup cherry jam, unsweetened
Preheat oven to 350° F degrees. Grind oatmeal until it resembles a
course flour. Place the flours, cocoa, sugar, and baking soda in a
medium bowl and stir to mix well. Add the cherries, oil,
applesauce, egg substitute, and vanilla and stir well. Fold in the
walnuts. Spread the batter evenly into an 8-inch baking pan,
coated with cooking spray. Bake for 30 to 35 minutes. Let the cake
cool in the pan to room temperature. Cut into 12 squares mini
cakes and top with cherry jam.
Calories: 190; Fat 3g (sat 0g);
Protein 3g; Carb 40g; Fiber 2g; Chol 0mg; Sodium 70mg
Chocolate Oat Bars
Oats lower cholesterol as well as reduce the risk of coronary heart disease
and Type II diabetes. This recipe makes 25 bars with 2 grams of fat each.
1/2 cup raw sugar
1/2 cup applesauce, unsweetened
1/4 cup egg substitute
1 teaspoon vanilla
1/2 cup all-purpose unbleached flour
1/4 cup whole wheat pastry flour
1/2 teaspoon baking soda
1 teaspoon cinnamon
1 1/2 cups oatmeal
1/2 cup chocolate chip chunks
Preheat oven to 350° F degrees.
In a medium bowl, mix together sugar and applesauce until creamy.
Add eggs and vanilla to sugar-applesauce mixture.
Add flours, baking soda, and cinnamon; mix well.
Stir in oats and chocolate chunks.
Pour into an 8-inch metal baking pan, coated with cooking spray.
Bake 30 to 35 minutes until golden brown; remove to wire rack.
Calories: 73; Fat 2g (sat 1g);
Protein 2g; Carb 14g; Fiber 1g; Chol 0mg; Sodium 30mg Chocolate Raspberry
Cheesecake This
cheesecake combines the delicious taste of chocolate with the
additional nutritional benefits of yogurt and antioxidant-rich
raspberries. Use organic cream cheese and yogurt if available. Cut
into 12 slices, each serving contains 10 grams of fat. For a lower
fat option you can substitute fat-free cream cheese, but be sure
to read labels carefully. Fat-free cream cheese is more likely to
contain artificial ingredients and preservatives than its low-fat
counterparts.
1-1/4 cups chocolate graham
cracker crumbs
2 tablespoons canola oil
16 ounces (2 packages) reduced-fat cream cheese
2 tablespoons sugar
2 tablespoons all-purpose flour
3/4 cup liquid egg substitute
1 teaspoon vanilla extract
8 ounces (1 container) non-fat raspberry yogurt
1/2 cup non-fat chocolate fudge topping, preferably sweetened with
fruit juice
1 cup fresh or defrosted frozen raspberries
Preheat oven to 300° F degrees. Combine graham cracker crumbs and
oil. Press into a 9-inch springform pan. Beat cream cheese
in a medium bowl until smooth. Add sugar, flour, egg substitute,
vanilla, and yogurt, one at a time, beating until smooth. Pour
mixture over graham cracker crumbs. Bake 1 1/2 hours or until
center is firm. When cheesecake has cooled, spread a thin layer of
chocolate fudge topping over top. Cover and refrigerate for at
least 3 hours. Before serving, top with raspberries.
Calories: 222; Fat 10g (sat 5g);
Protein 7g; Carb 26g; Fiber 1g; Chol 21mg; Sodium 387mg
Patrice-Anne
Rutledge is a
California-based freelance journalist who has authored 22 non-fiction books for leading publishers, including Smart Travel,
and has contributed over 100 articles to magazines, newspapers, and websites
around the world. She is a health-conscious home cook and chocolate
lover, determined to find a way to prove the words "healthy" and
"chocolate" aren't mutually
exclusive. For more information on Patrice, visit her
personal website or her
book promotion website.
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