Chocolate is the ultimate taste of love. In addition to its incomparable flavor, chocolate delivers a delicious boost to our health. And what better way to say “I love you” than with a mouth-watering gift that just happens to be healthy too?
Here’s how chocolate and a few other star ingredients make for doubly scrumptious treats:
Chocolate: In addition to great pleasure, one of our favorite flavors also helps protects us from heart disease and some cancers while boosting our immune system too. This is due to a widely studied plant chemical called flavonoids.
Of course pouring sugar and heavy cream into a gooey chocolate batter negates a lot of these healthy benefits. But knowing the right kind and proportions of other ingredients to add makes chocolate shine with luscious flavor plus the added dose of great health.
Ounce for ounce, cocoa powder also contains the highest concentration of antioxidants compared to other foods. This vitamin-type substance helps slow the aging process. Be sure to reach for natural or nonalkalized when buying cocoa powder. That’s because the alkali added to Dutch-style powders neutralizes or inactivates many of the antioxidants that make cocoa so healthy in the first place.
Nuts: Here’s a crunchy favorite that’s gotten a bad rap over the years. When cutting back on calories, nuts have often been first to go, as they are a concentrated source of calories. (Gram for gram, fat contains more than twice as many calories as protein or carbohydrate). But in addition to protein, the fats that nuts contain also provide protection from heart disease and a potential reduction in blood pressure.
Many nuts, such as walnuts, contain Vitamin E and essential fats like omega-3s. Working in concert, these healthy fats promote decreased levels of harmful cholesterol. Again, a balance is always key, but when choosing fats, pick healthy ones — go nuts!
Agave nectar and other sweeteners: It’s easy to make mouth-watering desserts with no limitations on ingredient choice or amount. But for those of us with a mean sweet tooth, it’s a real challenge to find healthy dessert options. Molasses, maple syrup, agave nectar and honey are sweetening options that contain calories on par with those of sugar. What sets them apart is that they also contain micronutrients and B vitamins as well as antioxidants. Darker shades of honey (such as buckwheat) and molasses (such as blackstrap), possess greater antioxidant reserves than their lighter-colored counterparts.
Here are two irresistible ways to share the ultimate gift of love — the taste of good health.
Chocolate Walnut Biscotti
Servings: Makes about 36 cookies.
Ingredients
- 1-1/4 cups lightly toasted *chopped walnuts, divided
- 1-1/2 cups white whole wheat pastry flour
- 1/2 cup natural cocoa powder
- 1 teaspoon baking powder
- 1/4 teaspoon salt
- 1/2 cup agave nectar or maple syrup
- 1 large egg
- 1-1/2 teaspoons pure vanilla extract
Instructions:
Preheat oven to 325 degrees Fahrenheit. Lightly coat a 15 x 10-inch baking sheet with cooking oil spray.
In the bowl of a food processor, combine flour, cocoa, baking powder, salt and 3/4 cup of the nuts. Process until nuts are finely ground and incorporated with the dry ingredients. Transfer to mixing bowl. In small mixing bowl combine syrup, egg and vanilla. Make a well in dry ingredients and pour in syrup mixture. Stir just until a dough forms. Add remaining chopped nuts and mix until incorporated. Dough will be stiff.
Form into two rolls about 10 inches long and 1 1/2 inches in diameter. Press on rolls with palm of your hand to flatten to a 1-inch thickness. Place biscotti rolls on prepared baking sheet and bake for 10 minutes. Remove to a wire rack to cool for 5 minutes.
While the biscotti rolls are still warm, slice each of them diagonally with a serrated knife into about 18 (1/2-inch) slices (for a total of about 36 slices). Place biscotti on a clean 15 x 10-inch baking sheet and return to oven to bake for 20 minutes. Remove from baking sheet; cool completely on wire racks.
Note: To toast nuts in the oven, preheat oven to 375 degrees Fahrenheit. Place the nuts on a baking sheet in a single layer and bake for 4 to 6 minutes, or until fragrant. Stir nuts a few times during baking to ensure even browning. To toast on the stovetop, place nuts in small sauté pan over medium heat. Toast nuts, stirring occasionally, until fragrant and very lightly browned, about 2 minutes. Set aside to cool.
Nutrient Analysis – per cookie
Calories 60; fat calories 25; total fat 3 g; saturated fat 0 g; cholesterol 5 mg; sodium 30 mg; total carb 7 g; fiber 1 g; sugars 3 g; protein 2 g
Rich Cocoa Sorbet
MAKES ABOUT 1 QUART (8 SERVINGS; 1/2 CUP EACH)
In any recipe, the end result is a function of the quality of the ingredients used. This sorbet is a perfect example, as the finished product really depends on the caliber of the cocoa powder you use -- buy the best you can afford.
Ingredients:
- 1 cup natural cocoa powder
- 1 3/4 cups water
- pinch salt
- 3/4 cup agave nectar
- 1-1/2 teaspoons pure vanilla extract
Instructions:
Measure the cocoa into a small saucepan. Slowly whisk in3/4 cup of the water until the cocoa is dissolved and there are no lumps. Whisk in the agave, salt and remaining 1 cup water. Over medium heat, bring the mixture to a boil, stirring frequently. Remove from the heat and stir in the vanilla extract. Chill in the refrigerator until very cold. Freeze in an ice-cream maker according to the manufacturer’s instructions.
Note: Need a mini treat for your nighttime sweet tooth? Finished sorbet may be frozen in individual 1-ounce portions in flexible ice-cube trays or silicone flexible mini baking pans.
COCOA FACTOID: Cocoa beans contain antioxidants called flavonoids, similar to those found in wine. These compounds help reduce the blood’s ability to clot and this lowers the risk of heart attacks and stroke.
NUTRIENT ANALYSIS PER SERVING
95 calories, 2 g protein, 24 g carbohydrates, 1 g total fat, 0 g saturated fat, 0 g monounsaturated fat, 30 mg omega-3s, 4 g fiber, 18 g sugar, 21 mg sodium
Rich Cocoa Sorbet recipe from Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You by Cheryl Forberg RD (Rodale)
