A Square a Day Keeps the Doctor Away

A Square a Day Keeps the Doctor Away

In moderation, chocolate can be a sweet part of a healthy diet.

In American culture, chocolate has become a sweet tradition during certain holidays, such as Valentine’s Day, Easter, and Christmas. But did you know a moderate amount of chocolate can also be part of a healthy lifestyle?

Chocolate is made from cacao pods, which grow in tropical climates around the world. The pods grow on cacao trees and contain seeds called cocoa beans. The pulpy, white center of the pod, also called the baba or mucilage, and cocoa beans are fermented for 5 to 8 days, then dried and roasted. After roasting, the cocoa beans are cracked open to reveal the chocolate nibs inside. Chocolate nibs are melted into chocolate liquor which is mixed with sugar and milk to produce the chocolate we know and love.

There are three main types of chocolate: milk chocolate, dark chocolate, and white chocolate:

• Milk chocolate is the classic combination of chocolate liquor, sugar, and milk. According to the Food and Drug Administration, milk chocolate must contain at least 10% chocolate liquor and at least 12% milk to legally be defined as milk chocolate.

• Dark chocolate typically has more cacao solids, ranging from 30% to 80% or more. The higher the percentage of cacao in dark chocolate, the more bitter it will taste. Dark chocolate is well-known for its health benefits.

• White chocolate contains no cacao solids, but only cocoa butter, an edible fat derived from the cocoa bean. White chocolate typically has a higher percentage of sugar and milk than other types of chocolate.

Moderate amounts of chocolate – about 1 ounce or 3 squares a day – can also be beneficial to health. Most health benefits from chocolate come from the cacao – the higher the percentage of cacao, the greater the benefits. Cacao has flavanols and antioxidants, which are important for cancer prevention. Cacao has also been known to help with heart health.

Because chocolate contains caffeine and high amounts of phosphorous, it may not be the best treat for some people. If you are sensitive to caffeine, have kidney disease, or are pregnant or breastfeeding, talk to your physician to ensure chocolate is safe for you to enjoy in moderation.

Dark chocolate pairs well with spices like cinnamon and chili powder. This spicy hot chocolate recipe contains both, but feel free to adjust to suit your tastes.

By Kristen Howard MS, RD, LD, Clinical Dietitian II, Nutrition and Food Service Department

Spicy Hot Chocolate

INGREDIENTS:

• 2 bars dark (or bittersweet) chocolate

• 1 tsp cinnamon

• 3 tbsp sugar

• 2 cups milk

• 1 cup heavy cream

• ¼ tsp chili powder

• Whipped cream, optional

• Chocolate shavings, optional

DIRECTIONS:

• In a small saucepan over medium heat, combine chocolate, sugar, cinnamon, milk, cream, and chili powder.

• Stir mixture until chocolate is melted.

• Pour mixture in mugs. Top with whipped cream and chocolate shavings, if desired.

Recipe Source: wanderzestblog.com/mexican-hot-chocolate