Lisa Grentz, MS, RDN, CD
Calling all chocolate lovers for this month’s feature celebrating all things chocolate.
Chocolate is made from cacao beans. These beans grow on trees, with the majority of cacao trees grown in West Africa. After cacao beans are harvested, they are processed to make cocoa powder. According to the National Confectioners Association, it takes 400 cacao beans to make one pound of chocolate. Each cacao tree produces enough beans to make 2-3 pounds of chocolate per year.
Cocoa contains plant chemicals called flavanols. These flavanols are good for health because they have antioxidant and anti-inflammatory properties. The darker the chocolate, the higher the cocoa concentration and the greater the flavanols. Chocolate containing at least 50-90% cocoa solids is considered “dark chocolate”, but higher levels contain higher amounts of these beneficial compounds. Several studies have shown the health benefits of dark chocolate. Particular research findings of interest include:
Daily consumption of dark chocolate can reduce the risk of heart disease by as much as 30 percent.
Dark chocolate can lower blood pressure by relaxing the blood vessels to improve blood flow and prevent plaque build-up.
The flavanols in dark chocolate can increase insulin sensitivity, which in the long run, could reduce the risk of diabetes.
Eating half ounce of dark chocolate daily can improve your mood and feelings of happiness.
One way to incorporate a small serving of dark chocolate into your diet is with this simple smoothie bowl recipe.
Dark Chocolate Raspberry Smoothie Bowl
¾ cup soft, silken-style tofu
¼ cup unsweetened cocoa powder
1 TBSP coconut oil
1 TBSP pure maple syrup
1 tsp. pure vanilla extract
1 (6-ounce) container of fresh raspberries
To a blender, add all ingredients. Cover and blend until very smooth, about 2 to 3 minutes, stopping to scrape down the sides periodically with a spatula.
Pour or spoon mixture into 2-3 small bowls and chill for 15 to 20 minutes. Before serving, garnish with additional raspberries if desired.
Cover and store leftovers in the refrigerator for up to 4 days.
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