Health benefits of a sweet Valentine treat

Chocolate is the perfect sweet treat for Valentine's Day. Dark chocolate is widely thought to be a healthy choice. Unfortunately, most chocolate labeled "dark chocolate" has had its health-giving compounds destroyed by Dutch processing, also known as alkalinization. Here are the benefits of non-alkalinized dark chocolate and cocoa powder. Plus, here's what to look for when shopping to get dark chocolate with health benefits: Health benefits Unprocessed cocoa contains large amounts of a compound called flavanols. Besides working as an antioxidant and anti-inflammatory, flavanols dilate blood vessels. The widening of blood vessels lowers blood pressure and improves blood flow in the heart, brain and peripheral blood vessels. Flavanols also reduce platelet adhesion (stickiness) to help reduce the risk of heart disease and heart attacks. How the cocoa powder from cocoa beans is processed determines how much, if any, of its flavanols remain. 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. When purchasing dark chocolate candy, always choose one that states the percentage of cocoa — and not one simply labeled "dark chocolate." Surprisingly, the Food and Drug Administration has not set a minimum percentage of cocoa solids for a chocolate to be labeled dark chocolate. Scientists state a minimum of 65 to 70 percent cocoa solids is needed to obtain enough flavanols to get any health benefits. The higher the percentage of cocoa, the greater the amount of healthful flavanols. More expensive chocolates are not healthierMost 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. Avoid Dutch processed Chocolate or cocoa powder that is labeled "Dutch processed" or "alkalinized" has been heat treated. This destroys the health-giving flavanols in the cocoa or chocolate. This is done on purpose to reduce the bitterness. Always read the ingredient list on dark chocolate candy, energy bars, baking chips, chocolate cake and brownie mixes and hot cocoa mixes and cartons of cocoa powder to determine if it has been alkalinized. Even hot cocoa mixes, cake and brownie mixes labeled dark chocolate are made with alkalinized cocoa. Cocoa powder To obtain the most flavanols, buy cartons of (Hershey's or Nestle) cocoa powder sold in the baking aisle of grocery stores. Look for cocoa labeled "100 percent cocoa, natural unsweetened." With 100 percent cocoa, cocoa powder contains the highest level of flavanols. Never trust the front label of packaging. Always check the ingredient listing to be sure the cocoa has not been "alkalinized" or "Dutch processed." For example, Hershey's "special dark cocoa powder" sounds healthier than its regular cocoa powder, right? It's not. In small print, a side label states this: "Special Dark Cocoa provides fewer antioxidants than Hershey's Natural Unsweetened Cocoa." Reading the ingredient list reveals the reason. The ingredients lists both cocoa and cocoa processed with alkaline. According to Hershey company, one tablespoon of their natural unsweetened cocoa powder contains 210 mg. of flavanols. This is enough flavanols to derive heart health benefits. In several studies, intake of 176 to 185 mg. of flavanols increased the dilation (widening) of arteries and blood flow even in persons with heart disease risk factors such as smoking. Cooking with cocoa powder There are many delicious ways to enjoy cocoa powder every day. 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 benefit from cocoa's heart health benefits. 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 espresso. If desired, add a splash of vanilla extract. In the afternoon, sip on a mug of homemade hot cocoa made with flavanol-rich non-alkalinized cocoa powder. Simply mix 2 teaspoons sugar with 1½ to 2 tablespoons 100 percent unsweetened natural cocoa powder and a dash of salt in a large mug. Stir in 8 to 10 ounces of hot milk and ¼ teaspoon vanilla extract. If desired, add a few drops of peppermint extract for a delicious peppermint hot cocoa. (My husband drinks this every afternoon.) Or, add a spoonful of cocoa powder to a small carton of vanilla Greek yogurt for an instant chocolate pudding-like treat. Top with diced frozen or dried cherries, a red raspberries or strawberries if desired. Yum! And finally, end your day with a square of 72 percent dark chocolate candy. Or, for a Valentine's Day treat, try making a dark chocolate dessert — such as a rich chocolate olive oil cake or a chocolate souffle. What a delicious, decadent (and heart healthy) way to celebrate. Happy Valentine's Day. 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. Chocolate olive oil cake 2/3 cup extra light tasting olive oil (not Extra Virgin)6 tablespoons unsweetened cocoa powder, sifted½ cup boiling water2 teaspoons good quality vanilla extract(I use McCormick)¾ cup plus 1 tablespoon all-purpose flour½ teaspoon baking sodaDash of salt1 cup plus 2 teaspoons granulated sugar3 eggs9-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. Then top with a couple 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 zig-zag 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 souffle for two Tub margarine or softened butter to grease ramekinsDusting for ramekins: a mixture of 1 teaspoon sugar and 1 teaspoon cocoa powder2 tablespoons granulated sugar1½ tablespoons 100% natural unsweetened cocoa powder2 large egg whites, at room temperaturePinch of cream of tartar¼ teaspoon vanilla extract¼ teaspoon ground cinnamonGarnish:½ teaspoon confectioner's sugar for topping6 fresh strawberries or raspberries, for garnish Preheat the oven to 375 degrees. Grease two 6-ounce souffle ramekins with margarine.In a small bowl, combine 1 teaspoon sugar with 1 teaspoon cocoa.Coat the bottom and side of the souffle ramekins with this mixture. Tilt and rotate while tapping the ramekins to be sure the sides are coated. Set aside. Mix 1 tablespoons water with 2 tablespoons sugar in a glass measuring cup. Then microwave on 50 percent power for about 1 ½ minutes, stirring after each 30 second interval, or until mixture is thickened like syrup. Set aside to slightly cool. 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 warm sugar mixture. Add the vanilla, cocoa and cinnamon and gently fold them into the beaten egg whites with a rubber spatula. Spoon into the souffle ramekins, tapping each cup to be sure there are no bubbles.Bake for 10 minutes. The souffles will be puffed and set. Immediately place souffle ramekins on serving plates. Sift powdered sugar over each souffle and garnish the plate with berries.Serve immediately. (Souffle will slightly fall if you wait to serve.)Makes: 2 servingsNote: If desired, the souffle batter can be prepared one day in advance before baking it. Cover unbaked souffle mixture with plastic wrap and refrigerate. Bake cold souffle 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.