YOUR DIETITIAN: Chunky Dark Chocolate cherry cookies: a Valentine's treat good for your heart

Valentine's Day is just around the corner. Do you need an idea for a sweet treat for your sweetheart? Instead of the usual candy this year, may I suggest making a simple-to-make chocolate treat that's actually good for your loved one's heart: chunky dark chocolate cherry cookies. So, what makes these cookies so heart healthy — and exceptionally delicious? Four ingredients: natural cocoa powder, chunks of dark chocolate, oats and ground flaxseed. Each of these have great heart health benefits. Ground flaxseed According to the Mayo Clinic, flaxseed is nutritionally powerful: rich in ALA omega-3 fatty acids, fiber and polyphenols called lignans. One tablespoon of ground flaxseed contains a whopping 6,000 mg (milligrams) of ALA omega-3 fatty acids. ALA omega-3 fats work differently than the omega-3s in fatty fish. (Fatty fish's omega-3s, called DHA and EPA omega-3s, lower blood triglycerides.) These omega-3 fatty acids lower LDL cholesterol — helping to prevent the dangerous buildup of plaque in arteries. Plus, they reduce inflammation. (Inflammation of blood vessel walls is what triggers the buildup of fatty deposits in arteries.) Ground flaxseed is the richest source of lignans. Lignans are polyphenols — compounds with antioxidants and antiinflammatory properties. In addition, they are used by the beneficial bacteria in our GI tract to make compounds with weak estrogen effects. (Thus, they are also called "phytoestrogens" or plant estrogens.) Therefore, like estrogen, they have a cardio-protective effect. A double-blind study (the most accurate type of study), found that eating just two tablespoons per day of ground flaxseed has a beneficial effect on blood pressure. (Controlling blood pressure reduces the risk of heart attacks and strokes.) And lastly, ground flaxseed is rich in soluble fiber (similar to oats). Besides helping to lower cholesterol, soluble fiber is good for the bacteria in our GI tract. Thus, soluble fiber strengthens our immune system. Cocoa powder Years ago, researchers discovered that Kuna Indians living off the coast of Panama made a drink with dried and ground raw cocoa beans. They traditionally drink five cups each day. These people have a very low incidence of high blood pressure, heart disease and age-related decline in kidney function. Studies have found that cocoa beans are extremely high in flavanol. (Flavanol belongs to the group of polyphenols (plant nutrients) called flavonoids.) All polyphenols act as protective anti-inflammatory and antioxidant agents in the body. Flavanols also work by coaxing the body to produce nitric oxide (similar to exercise). Nitric oxide relaxes blood vessel walls so they become more elastic (having the ability to widen with the surge of blood after each heart contraction). This improves blood flow to all organs (the brain, heart, muscles, kidneys, etc.) and lowers blood pressure. A 30-day study giving people a cocoa drink, containing 375 mg flavanols twice a day showed a 47 percent improvement in artery widening. In addition, flavanols increase the number of angiogenic cells — cells which repair blood vessel walls. (Damage to blood vessel walls is what triggers the buildup of plaque — or heart disease.) Only non-alkalinized cocoa is healthy. Be sure the cocoa powder you buy is not Dutch processed (alkalinized). This process destroys the flavanols — and you will not gain the heart health benefits of cocoa. Unfortunately, all hot cocoa mixes contain cocoa processed with alkaline. One hundred percent natural cocoa powder that is not alkalinized may be found in the baking aisle of grocery stores. Whether or not a cocoa powder is alkalinized is not listed on the front label of cocoa powder. Read the ingredient listing on the container of cocoa powder to be sure it does not state that the cocoa powder has been processed with alkaline or "Dutch processed." Don't be fooled into thinking that cocoa powder labeled "dark chocolate" is healthier. Hershey's Dark Cocoa powder is alkalinized. Alkalinization gives cocoa powder a darker color and milder (less bitter) taste, and increases the shelf life. The American Academy of Nutrition and Dietetics recommends getting 400 to 600 mg of flavanols per day from a variety of foods for heart health benefits. (Green tea is another great source of the major flavanol in cocoa called epicatechin (EC). Other sources of flavanols include blackberries, black grapes, fava beans, apples, kale, raspberries and red wine.) Unfortunately, the manufacturers I contacted were unable to provide me with the amount of flavanols in their cocoa powder or in their dark chocolate candy. They stated that "their products are not tested for flavanols." Dark chocolate Similarly, not all dark chocolate is rich in heart healthy flavanols. According to a study by Consumer Reports that tested various brands of dark chocolate, some dark chocolate bars contain four times the flavanol content of others. According to scientists, a higher amount of cocoa does not mean that the flavonols have not been destroyed in the processing. Chocolate candy is a highly processed food. According to a study in the journal Current Research in Food Science, "manufacturing chocolate is a multistep process consisting of fermentation, drying, roasting, nib grinding and refining, conching and tempering cocoa beans. During this prolonged procedure, the nutrient loss is quite notable. Polyphenol content drops almost 10 times from its original form." Thus, the amount of health-giving flavanols depends on how the manufacturer processed the cocoa beans to make the dark chocolate. (Notice that the drink made by the Kuna Indians was made with raw cocoa beans.) Most people believe that the more a chocolate (or any food) costs, the better the quality. Not true. According to Consumer Labs, which tested numerous dark chocolate brands, the one with the highest amount of flavanols was the least expensive: Bakers' 100 percent cocoa baking chocolate with 15 mg (milligrams) of flavanols per gram of chocolate. (This equates to 425 mg flavanols per ounce.) Ghirardelli's 72 percent cocoa dark chocolate was also rated by Consumer Reports as containing a high amount of flavanols. (Beware: This chocolate is bitter.) Oats Thanks to television ads, everyone knows that oats lower LDL cholesterol due to their soluble fiber called beta glucan. Oats are a whole grain. Whole grains contain lignans and phytosterols which also help lower blood cholesterol. The Chunky Dark Chocolate Cherry Cookie recipe uses oats in place of half the flour. Any cookie recipe can be made heart healthier by adding oats. Use intact oats or grind oats in a food processor to make "oat flour." Substituting half the flour with oats or oat flour makes baked goods healthier — and tastier. (Chocolate chip cookies made with half oat flour are super.) Diabetic friendly The Chunky Dark Chocolate Cherry Cookies have the blessing of the American Diabetic Association. (The recipe is from their website.) People with diabetes have four times the risk of heart disease as other people. With their heart healthy oats, ground flaxseed and non-alkalinized cocoa, these cookies are a heart healthy choice for people with diabetes — or anyone wanting to eat heart healthier. So, this Valentine's Day, why not show your love by giving something good for the heart as well as yummy to eat. It will make your heart (and your loved one's heart) happy. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Chunky Dark Chocolate Cherry Cookies ⅓ cup each: brown sugar and white sugar ½ teaspoon baking soda 1/8 teaspoon salt ¼ cup margarine or butter 1 large egg, at room temperature 2 tablespoons unsweetened natural cocoa powder (not processed with alkaline) 1 teaspoon vanilla extract ⅔ cup all-purpose flour ⅔ cup rolled oats ¼ cup milled (ground) flaxseed 5 ounces dark chocolate, chopped into small chunks ½ cup dried cherries, coarsely chopped Preheat oven to 350 degrees. Line 2 cookie sheets with parchment paper. In a small bowl, whisk together the two sugars, baking soda and salt. In a large mixing bowl, beat the margarine (or butter) for 30 seconds. Add the sugar mixture and beat well, scraping the bowl occasionally. Add the egg, cocoa powder and vanilla. Beat well until combined. Beat in the flour. Using a wooden spoon, stir in the oats and ground flaxseed. Stir in the chopped chocolate and cherries. (If desired, save half the chocolate and cherries to top each cookie before baking.) Drop by rounded teaspoonfuls onto lined cookie sheets, 2 inches apart. (Cookies spread.) If you saved some of the chopped chocolate and cherries, top each cookie with these. (I just mixed all the chocolate and cherries into the cookies. It saved time.) Bake for 8 to 10 minutes. Allow to cook for ½ to 1 minute on the cookie sheet, then transfer to a wire rack to cool. Cookies are slightly crisp on the outside; soft on the inside with melted, gooey chocolate! Makes: 28 cookies Nutrition information per cookie: 84 calories, 14 grams carbohydrates, 1 gram fiber, 1 gram protein, 4 grams fat SOURCE: www.diabeticlivingonline.com Ed's Flavanol Rich Peppermint Hot Cocoa Drink 1½ cups low-fat milk 3 tablespoons Hershey's 100 percent natural unsweetened cocoa powder* 1 teaspoon sugar or to taste* 1/8 teaspoon pure peppermint extract (McCormick) Pour ¾ cup of milk into a glass measuring cup. Heat in the microwave on high until steaming, about 1 minute. (Time will depend on the wattage of your microwave. Low wattage microwaves will take more time.) Meanwhile, place cocoa powder and sugar into a large mug. Stir to combine. Slowly add hot milk into the mug, stirring continuously to dissolve cocoa and sugar. Pour another ¾ cup milk into a glass measuring cup and microwave on high for 1 minute. (Microwave for longer if using a low wattage microwave.) Add this second ¾ cup of heated milk into the mug. Stir vigorously. Add peppermint extract and stir. If hot cocoa is not hot enough to your liking, microwave for another 10 seconds. Variation: If you prefer a sweeter drink, add a little more sugar. *Note: One website stated that Hershey's natural cocoa contains 210 mg flavanols per tablespoon. Therefore, one serving of Ed's peppermint hot cocoa delivers 630 mg flavanols — the recommended intake for a day. Makes: 1 large serving BEWARE: - Temperatures over 194 degrees destroy cocoa's health-giving flavanols, per research. That is why the milk is heated, not the hot cocoa mixture. - According to Harvard, drinking hot beverages over 140 degrees increases the risk of esophageal and stomach cancers. So don't overheat the milk. SOURCE: My husband, Ed Molnar