Satisfy Your Sweet Tooth the Healthy Way

Tips and Recipes for Dark Chocolate
Senior Clinical Dietitian
Tuesday, February 14, 2017 - 12:28pm

If you’re looking for a sweet treat, look no further than dark chocolate. Of course dark chocolate tastes good. It’s chocolate! But it may also be good for your heart.

There are published studies that suggest dark chocolate – not milk or white – may aid in the prevention of heart disease.  It is believed the flavonoids in cocoa may provide this benefit. It may also help to increase HDL, the good cholesterol, and decrease blood pressure; however, more studies are necessary to validate this benefit.

Too Much of a Good Thing

But don’t take that as an excuse to indulge this Valentine’s Day! Chocolate is calorie dense, meaning it has a lot of calories in a small amount.  Therefore, too much may lead to excessive weight gain, which is not healthy.

If you want to include chocolate in your diet for the potential health benefit, less is more.  Studies have shown possible benefit from a serving size as small as five grams – about the size of a Hershey Kiss®. 

Look for Cocoa

The higher the percentage of cocoa in the dark chocolate, the greater the potential health benefits. Seventy percent or more of cocoa is preferred. Look for cocoa as the first ingredient instead of sugar.

Skip the Milk

Also, milk may interfere with the absorption of the flavonoids in dark chocolate, so you should avoid pairing them together.

Follow the recipes below for a healthy dose of dark chocolate!

Dark Chocolate Almond Smoothie 

  • Two frozen bananas
  • 1-2 oz. melted dark chocolate
  • 1/2 cup almond milk or water
  • 1 1/2 tbsp. almond butter
  • Dash of vanilla extract

In a blender, combine ingredients and blend until smooth. Add more almond milk or water if necessary to reach desired consistency. Serve immediately.

Dark Chocolate Banana Bites

  • 2 cups sliced frozen bananas (freeze for 1/2 hour until firm)
  • 1/2 oz. melted dark chocolate

Dip half of the banana slice in chocolate. Let excess drip off. Transfer to a parchment-lined baking sheet and refrigerate about 15 minutes.