Every Christmas Eve, Santa puts a bar of dark chocolate in my stocking. This little treat makes me feel so good, and tastes great. And nutrition researchers now say that when eaten sensibly, dark chocolate is good for you. This good news is no modern revelation.
The basis of chocolate, cacao trees are native to the Amazon rainforest and were domesticated at least 5,300 years ago in South America. For the Maya people, cocoa mixed with hot water and added spices was described as chocolate. Later, the Aztecs described cacao as the “food of the gods” and consumed it for both ceremonial and medicinal purposes. The Europeans brought cacao home from South America in the 1500s when the consumption of chocolate rapidly became widespread for different purposes, including the treatment of some diseases.
The health benefits come from the seeds of the cacao pod. According to recent research, consuming moderate amounts of dark chocolate with high cacao content, like 70%, has been associated with potential health benefits due to its rich antioxidant content. This may include improved cardiovascular health, cognitive function and mood regulation. However, the daily recommendation is a small amount, only 1–2 small squares of dark chocolate.
Dark chocolate may be labeled bittersweet or semisweet. Legally speaking, manufacturers can call any chocolate with at least 35 percent cacao either bittersweet or semisweet, but bittersweet is usually darker, richer, and less sweet. It also contains cocoa butter and some sugar.
Cocoa powder has been pressed to remove most of the cocoa butter, leaving behind cocoa solids and a small amount of cocoa butter that is finely ground.
Milk chocolate and white chocolate contain higher amounts of sugar and saturated fat and lower levels of cacao solids compared to dark chocolate. Milk chocolate contains milk fat, cocoa butter and sugar with only 10 percent cacao required. White chocolate is technically not chocolate since it’s made with cocoa butter, milk, sugar, emulsifiers, and flavorings but no cocoa solids. It has a milky taste and satiny texture. Some products substitute other fats for all or some of the cocoa butter. These can be labeled as only “white” and not “chocolate.”
Look for a high percentage of dark chocolate made from fairly traded cocoa beans. It is rich and has complex flavors, so it’s best eaten slowly and mindfully. Incorporating small amounts into a balanced diet rich in fruits, vegetables, whole grains and lean proteins can contribute to overall health and well-being. If you have specific health concerns, consult with your health care provider.
This recipe is an easy to make, delicious treat and fresh way to satisfy your sweet tooth.
Dark chocolate dipped fruit
Cut up a bar of dark chocolate, place in a small bowl, and microwave on 50% power, checking and stirring occasionally until melted. Stir until smooth. Dip dried or fresh fruit of choice in the chocolate. Place each piece on a parchment-lined baking sheet and chill in frig until set, about 10 minutes.
