How to Enjoy the Health Benefits of Chocolate

Selecting the Healthiest Chocolate

Opt for bitter, dark chocolate. As a rule of thumb: the darker the chocolate, the healthier it is. This is because dark chocolate contains a higher percentage of cocoa, which is where the health benefits of chocolate come from. Further, a higher percentage of cocoa means less of the unhealthy ingredients that are often included in low-cocoa chocolate bars. Look for a dark chocolate that is at least 70% cocoa. Chocolate with this percentage of cocoa is usually considered bitter-sweet. The higher the percentage of cocoa, the more bitter the chocolate will be. You can also purchase 100% cocoa nibs, though they are especially bitter and not usually eaten on their own.

Check for unhealthy ingredients. Chocolate bars with a lower percentage of cocoa often include larger amounts of unhealthy ingredients. Milk and refined sugar are the most common, while some chocolate candies also include high-fructose corn syrup. In general, avoid eating chocolate candy bars with long lists of ingredients.

Avoid highly processed chocolate. Cocoa is often extensively processed in order to reduce the bitter flavor it yields in its raw form. Unfortunately, this processing also removes the flavanols. In short, different types of processing, including fermentation, alkalizing, and roasting all reduce the health benefits offered by cocoa. Note that most commercial chocolates are heavily processed. Even many dark chocolate bars are made with cocoa that has been highly processed, and will not offer as many health benefits as bars made with raw cocoa. Often, local, artisan chocolate makers are the best place to find the healthiest chocolate. If you’re at the store, opt for an organic, fair-trade dark chocolate.

Eat small portions. The good news: it’s true that eating chocolate with a high percentage of cocoa can bolster your vascular health. The bad news: it’s not healthy to eat the sort of chocolate foods that contains a lot of sugar and fat, including milk chocolate and most chocolate foods generally. As a rule of thumb, keep portions of chocolate to a few small bites.

Including Cocoa in Savory Recipes

Get 100% raw cocoa. Pure and simple: cocoa is the source of the health benefits in chocolate. In fact, raw cocoa helps your body absorb dangerous free radicals more than any other food. Raw cocoa comes in powder or nib form, and can be consumed in various ways, including rich savory dishes. If purchasing cocoa powder, make sure is it unsweetened, and that the only ingredient is cocoa. Often, products labeled “ground chocolate” or “drinking chocolate” will include other less healthy ingredients. Note that 100% cocoa bars are not sweetened, and are sold for baking purposes. You should be able to find raw cocoa at health food stores or online. Go with organic, fair-trade options whenever possible.

Select raw cocoa with higher fat content. The fat in raw cocoa is not from milk or other added ingredients — it’s from the bean itself. While cocoa with the highest fat content is often more expensive, it is also healthy, more flavorful, and more satisfying than cheaper options.

Toss roasted cocoa nibs into a salad. Raw cocoa nibs are the least-processed edible form of cocoa. You can get them raw or roasted. They taste extremely bitter, and are comparable in flavor to coffee beans. Roasted nibs are great in salads, as they add a crunchy, nutty element. Roasted cocoa nibs are especially good with bitter greens, as well as fennel, olives, and dry cheese such as Parmesan. Dress a salad that includes cocoa nibs with a balsamic or red-wine vinaigrette.

Infuse cocoa into a cream sauce. Cream sauces with cocoa and other spices can provide a rich, warm accompaniment to vegetable and/or meat dishes. For instance, try a cream sauce with 1 cup of coconut milk, 1 teaspoon of crushed black peppercorn, and 1 tablespoon of crushed cocoa nibs. Gently simmer it all together for 10 minutes in a small saucepan and strain the cream before serving. This particular sauce goes well with veggies, including carrots, sweet potatoes and butternut squash. For example, roast cubed butternut squash seasoned with coconut oil and cumin seeds in the oven for about 15 minutes at 400°F (204°C). Top with the cocoa cream sauce.

Include cocoa powder in a savory spice rub. Spice rubs can be used in all sorts of meats and other dishes. For a particularly flavorful option, mix 1 teaspoon of cocoa powder with 1 tablespoon of smoked paprika and 1 teaspoon each of oregano, marjoram, brown sugar, and salt. This rub will go especially well on a rich red meat, such as lean beef or buffalo.

Using Raw Cocoa in Chocolate Treats

Add raw cocoa powder to everyday foods. You can add cocoa powder to meals and snacks you eat for a chocolate flavor and an antioxidant boost. For instance, add cocoa powder to your morning oatmeal, or to a bowl of fresh fruit. Be creative: anything that a bitter chocolate flavor might add to is fair game. A cup of frozen banana slices with cocoa powder sprinkled on top is not only healthy, it will satisfy a sweet tooth immediately. Blend these two ingredients together for a healthy ice cream alternative. Apples, pears, and strawberries, as well as all sorts of nut butters all taste great with cocoa powder too. Have a few of these ingredients together with one or two tablespoons of cocoa powder in a smoothie.

Make a healthier version of hot chocolate. Use only 100% raw cocoa powder, milk or nut milk, and a small amount of your favorite sweetener. Feel free to adjust the ratio of milk to powder, but keep the amount of sweetener low. Agave syrup is a good option for a jolt of relatively healthy sweetness.

Whip up some chocolate flavored dip. Another way to eat fruit (or anything you might want to dunk in chocolate) with cocoa is by making a chocolate dip similar to fondue. Simply mix raw cocoa powder with brown rice syrup until the desired consistently is achieved. You can use molasses instead of brown rice syrup if you’d prefer.

Bake cocoa powder cookies. For healthy double chocolate cookies, gather a cup of creamy peanut butter, ⅔ cup of coconut sugar, ½ teaspoon of vanilla extract, 4 tablespoons of unsweetened cocoa powder, 1 teaspoon of baking soda, one egg, and ½ cup of dark chocolate chips (at least 70% cocoa). Beat the peanut butter, coconut sugar, and vanilla extract together. In a separate bowl, mix the cocoa powder and baking soda. Include a pinch of salt unless the peanut butter is salted. Blend the two mixtures together, beat in the egg, and stir in the dark chocolate chips. Form balls of dough and press them onto a greased cookie sheet. Bake at 350°F (177°C) for 6 – 8 minutes. Watch carefully, as coconut sugar burns easily. Let the cookies cool before enjoying, or enjoy them warm and crumbly.

Make other cocoa-rich baked goods. There are a plethora of “raw” cookie and brownie recipes online that will satisfy your craving for a chocolate baked good. Whatever your dietary preferences, these recipes will generally be healthier than other baked good recipes, in part because they employ more cocoa and avoid dairy and refined sweeteners. To assist your search, look for vegan or paleo recipes that use raw cocoa nibs or powder.

Indulge in some cocoa fudge. To try your hand at a high-calorie but otherwise healthy chocolate fudge recipe, gather the following: ½ cup each of coconut oil, raw cocoa powder, and maple syrup, and 1 teaspoon of vanilla extract. Blend the ingredients together until the mixture is extremely smooth. While transferring to a bowl, add ½ cup of dried fruit or nuts if you wish. Spread the fudge into a baking pan lined with parchment paper. Place the pan in the freezer until the fudge is solid to the touch. Cut the fudge into whatever shapes you desire and enjoy.