Chocolate as a Health Food?

               Nothing beats a good piece of chocolate. It’s rich, smooth, creamy and makes us feel good, until the guilt sets in.  
               Chocolate’s mood-enhancing qualities are an obvious reason why it is so strongly associated with Valentine’s Day, as a gift for lovers and loved ones.

Chocolate's Dark Secret

                     There’s no getting around the fact that chocolate is a high fat food. But there is growing evidence that, in small quantities, some kinds of chocolate may actually be good for you. Dark chocolate is naturally rich in flavonoids (or more specifically, flavanols, a sub-class of these antioxidants). These compounds are thought to lower blood pressure and help protect against heart disease—among other things. Recent studies conducted both in the U.S. and Europe seem to support chocolate’s beneficial effects on the cardiovascular system, encouraging chocolate manufacturers, such as Mars, to develop proprietary methods of processing cocoa beans aimed specifically at preserving flavonoid content. Traditional roasting and fermentation methods are thought to destroy up to three-quarters of these compounds. Mars uses its Cocoapro trademark on some of its products, indicating the use of this method, and Swiss premium chocolate company Barry Callebaut uses Acticoa.

What about the Fat?

                     It’s still hard to think of chocolate as a health food. Part of the allure is the guilty pleasure of eating it. But before we raid the candy store, it’s worth remembering that chocolate is not a low calorie food. A serving size of Dove dark chocolate (40 grams) contains 210 calories and 13 grams of fat, 8 of which are saturated, although some of this saturated fat is in the form of stearic acid, which is converted by the liver into a "healthier" monounsaturated fat.

Cocoa Powder

                  Cocoa powder, which is low fat, would surely be a healthier way to get both our chocolate fix and our dose of flavanols. Alkalizing cocoa (or Dutch processing) produces a milder flavor and darker color but destroys most of the flavonoids. Since flavanol-rich cocoa is naturally bitter, Mars has worked hard to make it palatable.
                  First, it sold a flavanol-rich series of snack bars and small chocolate bars. These bars were shown in one small study to actively lower total and LDL (bad) cholesterol in those with elevated cholesterol levels, bolstering Mars' claim that its flavanol-rich snack bars were heart healthy.
                  More recently, Mars Botanicals launched CirkuHealth, a cocoa-extract supplement that can be added to drinks and cereals, and Barry Callebaut offers a high-flavanol cocoa powder, which gives chocoholics a healthier, low-fat alternative to high-fat chocolate bars. Still, when the urge to eat chocolate strikes, it's fine to allow ourselves an occasional ounce of flavanol-rich dark chocolate. It'll make us feel good, and it may even do some good.

• Low Fat Chocolate Truffles
• Reduced-Fat Chocolate Pudding
• Chocolate Dipped Strawberries
• Low Fat Chocolate Chip Cookies
• Low Fat Fudge Brownies
• Chocolate Bread Pudding
• Chocolate Chip Muffins
• Conquering High Cholesterol

               You can finally start to see those numbers come down. Take charge of this important aspect of your health.

Why is Dark Chocolate Healthy?

                  Chocolate is made from plants, which means it contains many of the health benefits of dark vegetables. 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. Dark chocolate contains a large number of antioxidants (nearly 8 times the number found in strawberries). Flavonoids also help relax blood pressure through the production of nitric oxide, and balance certain hormones in the body. 

Heart Health Benefits of Dark Chocolate:

                    Dark chocolate is good for your heart. A small bar of it everyday can help keep your heart and cardiovascular system running well. Two heart health benefits of dark chocolate are:

• Lower Blood Pressure: Studies have shown that consuming a small bar of dark chocolate everyday can reduce blood pressure in individuals with high blood pressure.
• Lower Cholesterol: Dark chocolate has also been shown to reduce LDL cholesterol (the bad cholesterol) by up to 10 percent.

Other Benefits of Dark Chocolate:

       Chocolate also holds benefits apart from protecting your heart:

• it tastes good
• it stimulates endorphin production, which gives a feeling of pleasure
• it contains serotonin, which acts as an anti-depressant
• it contains theobromine, caffeine and other substances which are stimulants.

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, 1/3 stearic acid and 1/3 palmitic acid:

• Oleic Acid is a healthy monounsaturated fat that is also found in olive oil.
• Stearic Acid is a saturated fat but one which research is shows has a neutral effect on cholesterol.
• Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.

          That means only 1/3 of the fat in dark chocolate is bad for you.

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.

How To Taste Chocolate

                  Tasting chocolate is much like tasting fine wine -- there are subtleties of flavor and tones that you can train yourself to appreciate. Also like wine, professional chocolate tasters have developed a procedure for judging the qualities of a piece of chocolate. So find the best dark chocolate you can, reap the health benefits of good chocolate and enjoy.

Difficulty: Easy

Time Required: 5 minutes

Here's How:

1. Room Temperature              For best tasting, chocolate should be at room temperature. This allows the chocolate to begin to melt the moment it hits your mouth. Cold chocolate doesn't release its flavors and aromas as quickly, altering the tasting experience.
2. Be Still               You can't appreciate good chocolate if the phone is ringing or you are checking your e-mail. Chocolate comes from all over the world to end up in your house, so turn off the TV and give the chocolate some respect. It will reward you for it.
3. Clear Your Palate             You don't want other tastes interfering with your experience of the chocolate. Make sure no flavors are lingering in your mouth before you begin tasting your chocolate. A piece of apple, a bit of bread or (believe or not) a bite of a pickle are all said to erase flavors in your mouth.
4. Look at the Chocolate             Chocolate experts use the appearance of the chocolate as one of many criteria to judge its quality. Good chocolate should have a shiny, even gloss on its surface. If chocolate is too old, it will develop a hazy finish called 'bloom.' The color of the chocolate depends on the origin of the beans and the roasting process. The color should be uniform for the entire bar. Also examine the detail and care that has been put into creating the chocolate bar. Are the edges clean? Is the molding clear? Has extra effort been put into making an even, uniform bar?
5. Break Off a Piece          Break your piece of chocolate in half and listen to the sound. High quality chocolate produces a sharp, crisp sound and a clean edge. This is called the chocolate's "snap." The higher the cocoa quantity and the better the tempering, the louder the "snap" of the chocolate. Professional chocolate tasters can tell a great deal about the quality of chocolate just by this sound.
6. Rub It             Take your finger and rub just a bit of the chocolate. The chocolate should feel smooth and even. The warmth of your body will cause the chocolate to melt and release odors. These odors will enhance the intensity of your tasting.
7. Smell the Chocolate             Much like wine experts, chocolate experts can find an incredible array of scents and aromas. Some chocolate flavors include:
   
   
   • burnt bread
   • nutty
   • spicy
   • fruity
   The list could continue forever. When you begin tasting chocolate, these aromas probably won't be clear to you. That's okay. Spend more time just smelling the chocolate. Warm it up more with your finger, close your eyes, and let your smell-imagination run wild. Eventually different chocolates will recall different odors. You will start to know which regions of the world produce chocolate with which aromas.
8. Feel the Chocolate in Your Mouth                Good chocolate should literally "melt in your mouth." Chocolate melts at about 97 degrees. While melting the chocolate should feel rich and luscious in your mouth. You should not need to chew good chocolate at all, just let the flavors release on their own. Examine the texture of the chocolate -- it can vary from smooth to grainy. Good chocolate has a rich, velvety texture. Poor quality chocolate feels waxy or greasy.
9. Taste It                     Finally, you should taste the chocolate. You can chew if you want, but just a couple of times. Like with smelling the chocolate, pay attention to the flavors that just pop into your head. These could be the same as what you smelled, or completely different. Spend time being aware of how the flavors change over time as the chocolate continues to melt and coat more of your mouth. 
10. The Finish              As the last of the chocolate leaves your mouth, the lingering flavor is known as the 'finish' of the chocolate. Good chocolate should have a complex, interesting finish that is not bitter or unpleasant. The finish is an important part of the tasting, as many of the early flavors may be masked by other ingredients in the chocolate. 

Tips:

1. When tasting many kinds of chocolate at one sitting, always taste from lowest percentage of cocoa to highest.
2. Store your chocolate in a dry, dark and cool place to avoid 'blooming' and other signs of aging.
3. Remember to balance the calories in chocolate by eating less of something else.
4. If you are having trouble sleeping at night, do not eat chocolate close to bedtime.

Top 5 Chocolate Bars for Spice Lovers

                   Discerning chocolate lovers and spice aficionados alike will thrill to these unique chocolate bars, made from a blend of top-notch chocolate and exotic spices.

1. Chocolove Chilies & Cherries in 55% Dark Chocolate

Image courtesy of Chocolove/© Timothy Moley

                 Ancho and chipotle chilies lend smoky spice notes to this intriguing bar. Chewy dried cherries make for a nice textural contrast to the smooth dark chocolate, and their sweetness is a fantastic counterpoint to the chilies' pleasant bite. If spicy-sweet chocolate isn't enough to get your blood pumping, there's a love poem printed inside the wrapper. Scroll K Dairy Kosher certified.

2. Theo 3400 Phinney Fig, Fennel & Almond Dark Chocolate

This grown-up dark chocolate bar may set you to dreaming of a trip to Mediterranean climes, with its sophisticated blend of fennel, dried figs, and slivered almonds. Organic, Fair Trade certified™, and Vegan.

3. Chuao Chocolatier Chinita Nibs Bar Set

Image courtesy of Chuao Chocolatier

            Venezuelan single origin chocolate is studded with caramelized cocoa nibs and flavored with freshly ground nutmeg. Coffee lovers take note: Chuao recommends pairing the Chinita Nibs chocolate bar with coffee or espresso, for an enhanced tasting experience.

4. Jacques Torres Gingerette Bar

Image courtesy of Jacques Torres Chocolate

                   Renowned pastry chef Jacques Torres, aka "Mr. Chocolate," loads his signature 60% dark chocolate with sulphur dioxide-free crystallized ginger. Lest anyone think Torres is kidding when he calls his ginger "super strong," this chocolate bar has its own "No Wimps. No Whiners." tag line. In other words, it's just perfect for proud ginger connoisseurs.

5. Vosges Haut-Chocolat Naga Exotic Candy Bar

Image courtesy of Vosges Haut Chocolat

                   Sweet Indian curry powder and coconut flakes enhance deep milk chocolate, made with 41% cacao. The first flavor created by Vosges owner and chocolatier Katrina Markoff, the Naga bar comes with tasting notes, and is manufactured in a facility powered by renewable energy.

Dark Chocolate Brownies

These rich and chewy brownies will satisfy any sweet tooth or chocolate craving. Nothing beats home-made chocolate brownies, baked from scratch.

Ingredients:

• 2 oz unsweetened chocolate, chopped
• 2 oz semisweet chocolate, chopped
• 2/3 cup butter
• 1 cup white sugar
• 3/4 c brown sugar, packed
• 3 eggs
• 1 1/2 cups flour
• 1/2 tsp salt
• 2 tsp vanilla
• 1 1/2 cups chopped walnuts

 

 Preparation:

           Preheat oven to 375F. Melt butter with chocolate in a large saucepan, over low heat. Remove from heat and stir in both sugars, eggs, flour, salt, vanilla and nuts. Spread batter into a greased 9x9x2 baking pan. Bake uncovered for 35-40 minutes, or until they start to pull away from the edges of the pan. Cool for at least half an hour before slicing.
 
Makes 16 brownies.