Your Dietitian: Decadent (and healthy!) dark chocolate desserts

Chocolate is a sweet treat, perfect for Valentine's Day. Dark chocolate is widely thought to be a healthy choice. Unfortunately, the compounds that make it healthy are typically destroyed in processing. Here's how to tell which dark chocolate is healthy, and why it's so healthy. Health benefits Years ago, an indigenous group of Kuna Indians living on an island off the coast of Panama was found to have low blood pressure and a very low incidence of heart disease. What was unusual was that as these people aged, they never developed high blood pressure or heart disease. By comparison, nearly half of all adults in the U.S. have high blood pressure, and heart disease is the leading cause of death. Analyzing their diet, epidemiologists found that they daily ate fish, large amounts of fruit and drank an average of five cups of a homemade cocoa drink made with mashed cocoa beans and water. That is when scientists began studying cocoa. Here is what they discovered. Cocoa contains large amounts of a compound called flavanols. Besides working as an antioxidant and anti-inflammatory, flavanols have been shown to dilate blood vessels — which lowers blood pressure and improves blood flow in the heart and peripheral blood vessels. Flavanols also reduce platelet adhesion (stickiness) to help reduce the risk of heart disease and heart attacks. While we can't obtain unprocessed cocoa beans and mash them, it is important to know how the cocoa we purchase has been processed. This determines the amount of flavanols, if any, are left in the cocoa solids which are used to make cocoa powder and chocolate candy. Selecting dark chocolate candy Just because a chocolate is labeled dark chocolate doesn't make it a healthy choice. Most dark chocolate contains insufficient amounts of flavanols to deliver any health benefits. Two things determine the amount of flavanols in dark chocolate: the percentage of cocoa solids and just as importantly, how the cocoa was processed. 70 percent cocoa solids The higher the percentage of cocoa, (and the more bitter), the greater the amount of healthful flavanols. Scientists state a minimum of 65 percent to 70 percent cocoa solids is needed to obtain enough flavanols to get any health benefits. Surprisingly, the Food and Drug Administration has not set a minimum percentage of cocoa solids for a chocolate to be labeled dark chocolate. So, when purchasing dark chocolate candy, always choose one that states the percentage of cocoa — and not one simply labeled "dark chocolate." Here's why: Chocolate labeled as dark chocolate usually contains less than 65 percent to 70 percent cocoa. For example, Hershey's Dark Chocolate Kisses and dark chocolate candy bars contain only 45 percent cocoa solids. Even Hershey's extra dark chocolate is only 60 percent cocoa solids. Only dark chocolate candy specifically labeled 70 percent cocoa solids (or higher) is dark chocolate with heart health benefits. Most people believe that if a food is more expensive, it must be healthier. That is not true. I discovered that one expensive brand of chocolate labeled dark chocolate only contains 46 percent cocoa solids. Before buying expensive chocolate candy, inquire about the percentage of cocoa solids in it. When I contacted some companies that produce dark chocolate candy with 70 percent cocoa, they could not tell me the amount of flavanols in their candy, stating they don't measure it. Avoid Dutch processed Most chocolate and all hot cocoa mixes are made with Dutch processed cocoa. This means it has been treated with alkaline. Alkaline destroys the healthful flavanols in cocoa. Destroying the flavanols is done on purpose to reduce its bitterness. Always read the ingredient list on dark chocolate candy, energy bars, baking chips, chocolate cake and brownie mixes and cocoa powder to determine if it has been alkalinized (also called Dutch processed). Even hot cocoa mixes and cake and brownie mixes labeled dark chocolate are made with alkalinized cocoa. Cocoa powder Cocoa powder (sold in cartons) is 100 percent cocoa solids. The cocoa solids are where the heart-healthy flavanols are located. Using cocoa powder that is not Dutch processed/alkalinized is the best way to ensure you're getting heart-healthy flavanols. Look for cocoa labeled "100 percent cocoa, natural unsweetened." However, always check the ingredient listing to be sure the cocoa has not been treated with alkaline. Never trust the front label. For example, Hershey's sells a Special Dark cocoa powder, which sounds like a healthier choice than its regular cocoa powder. It's not. A side label states that this "Special Dark Cocoa provides fewer antioxidants than Hershey's Natural Unsweetened Cocoa." Reading the ingredient list reveals the reason. The ingredient lists both cocoa and cocoa processed with alkaline. According to the Hershey Co., 1 tablespoon of its natural unsweetened cocoa powder contains 210 milligrams of flavanols. This is enough flavanols to derive heart-health benefits. In several studies, intake of 176 to 185 milligrams of flavanols increased the dilation of arteries and blood flow even in persons with heart disease risk factors such as smoking. Cooking with cocoa powder While Americans may not drink five cups of a cocoa beverage every day like the Kuna Indians, there are many delicious ways to enjoy cocoa powder every day. In the morning, try adding cocoa powder to coffee for a delicious mocha beverage. Mix one tablespoon cocoa powder and sugar to taste with ¼ cup milk in a small cup of coffee or expresso. If desired, add a splash of vanilla extract. Or, add a tablespoon of cocoa powder to hot oatmeal with mashed banana for a delicious oatmeal chocolate chip cookie taste or with dried cherries for a black forest oatmeal. In the afternoon, sip on a mug of homemade hot cocoa made with flavanol-rich non-alkalinized cocoa powder. And finally, end your day with a dark chocolate dessert — from a simple Black Forest Greek yogurt to a dark chocolate cake. Since the blood pressure-lowering effect of flavanols peaks within two to three hours, enjoying a food with flavanol-rich cocoa multiple times during the day is the best way to reap cocoa's health benefits. While one cup of hot cocoa or piece of dark chocolate candy will not keep your blood pressure down, frequently enjoying flavanol-rich foods combined with other ways of lowering blood pressure (such as exercise and weight loss) will help you obtain a healthier heart. This year, treat you and your valentine to a gift that's both from the heart and good for the heart with a decadent dark chocolate dessert made with flavanol-rich cocoa. CHOCOLATE OLIVE OIL CAKE 2/3 cup extra light tasting olive oil (not extra virgin) 6 tablespoons unsweetened cocoa powder, sifted ½ cup boiling water 2 teaspoons good quality vanilla extract (I use McCormick) ¾ cup plus 1 tablespoon all-purpose flour ½ teaspoon baking soda Dash of salt 1 cup plus 2 teaspoons granulated sugar 3 eggs 9-inch springform pan (or 9-inch cake pan) Preheat oven to 325 degrees. Place rack in middle position in oven. Grease springform pan with a little oil and line the base with parchment paper. Measure and sift cocoa powder into a 2-cup glass measuring cup. (I use a mesh strainer to sift cocoa.) Add ½ cup boiling water and whisk until you have a smooth consistency. Whisk in the vanilla extract. Set aside to cool. In a small bowl, whisk together the flour, baking soda and salt. In a large mixing bowl for an electric mixer, beat eggs on medium speed until frothy, about 1 minute. Slowly add all the sugar while beating on high. Beat for 3 minutes, scraping the sides occasionally. Mixture should be fluffy. Reduce the speed of the mixer to medium. With the mixer running, slowly add the olive oil. Mix until fully incorporated, scraping sides, about 1 minute. Mixture should look like thickened cream. Turn down the speed of the mixer a little and pour in the cocoa mixture. Beat just until incorporated, scraping down sides. Pour batter into prepared pan. Bake for about 40 minutes or until sides are set and the very center on top still looks slightly damp. A cake tester should come up mainly clean, but with a few sticky crumbs clinging to it. (Check the cake at 38 minutes. I think the 40 minutes was a bit too long.) Allow cake to cool in the pan on a wire rack for a few minutes. Then run a small metal spatula around the sides and remove the spring form sides. Leave to cool completely or eat while still warm. Flip onto a serving platter and remove parchment paper. Sprinkle with confectioner's sugar. Serve with fresh raspberries and a small triangle (1/4 of a square) dark chocolate candy atop slices of cake. (For a fancy presentation, drizzle melted dark chocolate over plated pieces of cake in a zigzag design.) Makes: 12 slices Nutrition note: Based on 12 servings per cake, I calculate each slice to only have 190 calories! SOURCE: www.foodnetwork.com/recipes/nigella-lawson/chocolate-olive-oil-cake SIMPLE CHOCOLATE SOUFFLÉ FOR TWO Tub margarine, such as Benecol to grease ramekins 2 tablespoons plus 1 teaspoon granulated sugar 1½ tablespoons plus 1 teaspoon unsweetened cocoa 2 large egg whites, at room temperature Pinch of cream of tartar ¼ teaspoon vanilla extract ¼ teaspoon ground cinnamon Garnish: ½ teaspoon confectioner's sugar for topping 6 fresh strawberries or raspberries, for garnish Preheat the oven to 375 degrees. Grease two 6-ounce soufflé ramekins with margarine. In a small bowl, combine 1 teaspoon sugar with 1 teaspoon cocoa. Coat the bottom and side of the soufflé ramekins with this mixture. Tilt and rotate while tapping the ramekins to be sure the sides are coated. Set aside. Heat 1 tablespoon water with 2 tablespoons sugar in a nonstick small saucepan. Bring to a simmer and cook until mixture thickens, about 3 minutes. Do not allow the mixture to color. Or, mix water and sugar in a glass measuring cup. Then microwave on 50 percent power for about 1½ minutes, stirring after each 30-second interval, or until mixture is thickened like syrup. Set aside to slightly cool. While the sugar and water are simmering, beat the egg whites and cream of tartar with an electric mixer until stiff peaks form. While continuing to beat on low speed, drizzle in hot sugar mixture. Add the vanilla, cocoa and cinnamon. Gently fold with a rubber spatula to combine. Spoon into the soufflé ramekins, tapping each cup to be sure there are no bubbles. Bake for 10 minutes. The soufflés will be puffed and set. Immediately place souffle ramekins on serving plates. Sift powdered sugar over each souffle and garnish plate with berries. Serve immediately (souffle will slightly fall if you wait to serve). Makes: 2 servings Note: If desired, the soufflé can be prepared one day in advance before baking it. Cover unbaked soufflé mixture with plastic wrap and refrigerate. Bake cold soufflé mixture for 4 to 5 additional minutes. Serve immediately after baking. Nutrition: 130 calories, 2.5 grams fat, 5 grams protein, 24 grams carbohydrates, 3 grams fiber, 0 mg. cholesterol, 70 mg. sodium, 260 mg. potassium. SOURCE: Cleveland Clinic Heart Center, Bonnie Sanders Polin and Frances Towner Giedt, with modifications by Phyllis Molnar. MOLTEN CHOCOLATE CAKES FOR TWO (also called lava cakes) 4 tablespoons Benecol* or tub margarine, plus more for coating ramekins 2 to 2¼ ounces 72 percent dark chocolate, broken into small pieces (I use 4½ squares of a bar of Ghirardelli 72 percent cocoa chocolate) 1 whole large egg plus 1 egg yolk ½ cup confectioners' sugar (powdered sugar) ¼ cup all-purpose flour minus 1 tablespoon Optional garnish: Fresh red raspberries (I use Benecol, which contains plant sterols shown to reduce blood cholesterol. This is available at Meijer's and Heinen's grocery stores.) Preheat oven to 450 degrees. Place oven rack in center of oven. Grease bottoms and sides of ramekins. Set aside. Melt 4 tablespoons of Benecol (or other fat) in a heavy saucepan. Remove from heat and add chopped chocolate. Stir until chocolate melts. Separate one egg and place egg yolk in a small mixing bowl. Save egg white for another recipe. (See recipe for Dark Chocolate Almonds.) Add whole egg to egg yolk. Whisk eggs until lightened in color and a uniform consistency. Add confectioners' sugar and whisk again. Slowly add chocolate mixture to eggs while continuing to whisk. Spoon flour into a ¼ cup measuring cup and remove 1 tablespoonful. Add flour to mixing bowl and stir well. Immediately pour into greased ramekins. Place in oven and bake for 12 minutes or until sides set and top has just cracked. The center will have a melted chocolate center. Run a butter knife around the edges to loosen. Then flip onto plate and serve immediately. Dust top with confectioner's sugar. If desired, serve with a few fresh red raspberries. Makes: 2 servings Personal note: This is similar to a Lava Cake my husband and I enjoyed on a cruise. Beware that it is very rich (high in fat) and extremely high in calories — with 592 calories per serving! SOURCE: www.honestandtruly.com DARK CHOCOLATE ALMONDS 1 egg white 1 teaspoon vanilla extract 2 cups raw almonds (unsalted) ¼ cup granulated sugar 3 tablespoons unsweetened cocoa powder ¼ teaspoon salt Preheat oven to 275. Place rack in middle position in the oven. Line a large rimmed baking sheet with parchment paper or foil. Spray with cooking oil spray. Set aside. In a large bowl, whip egg white with vanilla extract until frothy. Add almonds. Mix until almonds are completely soaked in egg white. Allow to set about 2 minutes. Meanwhile, in a small bowl, stir together sugar, cocoa powder and salt until well mixed. Add this to almonds. Stir until dry ingredients are completely incorporated and almonds are evenly coated. No dry powder should remain at bottom of bowl. Evenly spread coated almonds onto prepared baking sheet in a single layer. Bake for 25 minutes. Cool for at least 15 minutes. Then break almonds apart. Store in an airtight container(s) or jar. Note: Almonds are one of the richest sources of magnesium, a mineral that helps regulate blood pressure, heart rhythm and blood-sugar levels. Most Americans get insufficient amounts of magnesium. Makes: 8 servings SOURCE: joybauer.com BLACK FOREST DESSERT FOR ONE 1 small carton vanilla Greek yogurt 2 teaspoons cocoa powder 2 tablespoons dried cherries Vigorously stir cocoa powder into yogurt until well blended. Stir in cherries. Variations: Substitute plain Greek yogurt and 2 teaspoons sugar for vanilla Greek yogurt. For a chocolate pudding, omit the cherries. Makes: 1 serving SOURCE: joybauer.com HOMEMADE HOT COCOA 1 rounded tablespoon sugar 1 level tablespoon (non-alkalinized) cocoa powder 1 dash of salt 8 ounces milk ¼ teaspoon vanilla extract Place sugar, cocoa powder and salt in a large mug. Mix well. Heat milk in a measuring cup in the microwave until steaming, about 90 seconds. Add a little milk to mug. Mix well to dissolve cocoa powder. Be sure all the cocoa powder is dissolved. Pour rest of milk into mug and stir. Stir in vanilla extract. Reheat in microwave for another 20 seconds. If desired, garnish with a squirt of whipped topping. Enjoy! Note: Hershey's recipe calls for 2 tablespoons of sugar (equal to 6 teaspoons). I used more than 1 tablespoon sugar the first time I made this and gradually reduced the amount of sugar until I got used to drinking hot cocoa with less sugar. Try doing this, if you wish. Makes: 1 serving SOURCE: Hershey Co. with modifications by Phyllis Molnar