Sweets are in abundance this time of year, with chocolate often taking center stage. Well, chocolate lovers can rejoice because this popular indulgence can actually provide a variety of health benefits.

Chocolate comes from cocoa beans, which are very high in flavonols. Flavonols are antioxidant compounds that help fight free radical damage in the body. Free radical damage accumulates from normal metabolic body processes, as well as environmental factors such as pollution, cigarette smoke, radiation, pesticides, herbicides and processed foods. The more free radical damage a person has, the higher his risk of developing a degenerative disease and speeding the aging process. Reducing exposure to toxins and increasing consumption of antioxidant-rich foods are key to improving our health. Studies have shown the flavanols contained in chocolate can help improve blood pressure, heart health, reduce strokes, improve blood flow to the brain and may even help lower cholesterol levels and reduce plaque in the arteries.

But before you go running to the candy counter, it’s important to note that not all chocolate is created equal. Although chocolate manufacturers are riding the wave of the cocoa craze and making many “chocolate health foods,” we need to understand the studies that showed health benefits used dark chocolate. Most milk chocolate and processed chocolate is filled with sugar and saturated fats, which take away the health benefits and cause more health problems. Dark and unprocessed chocolate that is at least 60 to 70 percent cocoa is the type found to be most beneficial, as it contains the most powerful antioxidants and the least amount of sugar.

Moderation is also key. Most studies used one to three ounces of dark chocolate one to three times per week, NOT one to three times per day! Keep in mind that just 2 ounces of dark chocolate can contain up to 440 calories.

Here are a few recipes containing dark chocolate that are quite healthy.  (If you are unfamiliar with some of the ingredients listed, you can typically find them online at Amazon.com and have them shipped to your door.)

 

Guiltless Holiday Fudge

Ingredients

½ cup of virgin coconut oil

½ cup of cocoa powder

½ cup of coconut/palm sugar

Dash of sea salt

½ tsp vanilla

1. Melt coconut oil in a small saucepan.
2. In a food processor, add the melted coconut oil and the rest of the ingredients and mix until well combined
3. Place enough parchment paper in a loaf pan to cover the bottom and sides of the pan. Scrape your fudge “dough” into the loaf pan and fold parchment paper over the top of the fudge. Gently press down to even out the thickness of the fudge (you want it to be about ½ inch thick). Take out the fudge, carefully wrapped up, and place it in the freezer or refrigerator until it has set up. In the freezer it will only take about 20-30 minutes.
4. Cut into small squares and ENJOY!

 

Dark Chocolate Covered Berries

2 dark chocolate bars (at least 60-70% cocoa)

2 Tbsp. toasted flax seeds

2 cups fresh blueberries

Melt chocolate in a bowl over a pan of simmering water. Stir frequently until melted and smooth. Stir in flax seeds. Remove from heat. Mix in blueberries.  Spoon small clumps of blueberries onto waxed paper on a baking sheet.  Refrigerate until firm (approximately 10 minutes).