Super Fruit

You can imagine how this article - Chocolate is a 'super fruit': Rich source of antioxidants - caught my eye! More and more good news about dark chocolate; I even learned that dark chocolate is an iron-rich food (though it shouldn't be any one's main source of iron!)

I decided to do a little research to make sure we all know how to purchase healthy chocolate.

The main points I found are:

• Buy dark chocolate that's at least 70% cacao
• Also try cacao powder or a very simple, pure cocoa powder*
• Consume it in moderation, no more than one ounce per day

Dr. Oz in an article on Oprah.com, Good Chocolate, Bad Chocolate and How to Tell the Difference, states that "Chocolate contains naturally-occurring antioxidants called flavanols and epicatechins (two types of flavonoids). They help keep your blood flowing freely, reduce your blood pressure, and decrease your risk of heart attack and stroke. They also help protect your skin from UV damage from the sun. There's more: Studies have found that adults who eat a little chocolate five times a week have lower BMIs. As if that weren't enough, chocolate has been found to dampen the levels of the stress hormone cortisol."

Self Magazine, How to Pick the Healthiest Dark Chocolate, The health benefits of dark chocolate come from the cocoa present in it, so that generally means that the higher the percentage of cocoa, the "healthier" it is for you.

The study that initially caught my attention was about the benefits of cocoa powder (cacao refers to either the tree, beans or pods of the cacao tree that are raw and unprocessed, while cocoa powder is the processed and refined version of the exact same plant.) Read more - Self magazine had an article about this study: One Reason Why Cocoa is Good for You.

Livestrong.com breaks down dark chocolate's nutritional facts. Dark chocolate is an energy-rich food that provides about 170 calories per ounce. You'll also get varying amounts of sugar and fat from dark chocolate, depending on the amount of sweetener and fat used to make the chocolate. Typically, 1 ounce contains about 12 grams of total fat, 7 grams of saturated fat and 24 grams of sugar, according to the USDA. Because it's such a rich source of calories, fat and sugar, you should eat chocolate in moderation, particularly if you're trying to lose or maintain your weight or have diabetes.

Action Item: Dark chocolate has a much different taste than creamy milk chocolate. Keep trying dark chocolate in small portions and your taste buds and your body will soon thank you!

*For Further Reading: If the talk of cocoa and cacao confuse you too, read this article or this one to try to figure out the differences.

COCOA and CACAO or often used interchangeably but that is incorrect. You'll see that it is used differently even in these articles. From what I've read, go for CACAO because it's typically raw and packed with nutrients. COCOA powder is the processed cacao bean and can have added ingredients, but based on this new study cocoa is showing benefits too.

If you're unsure... READ THE LABELS. For example, I've seen a brand of Special Dark chocolate chips at the store. It is NOT dark chocolate, perhaps that's why they used the term "special." :) Look for cacao or cocoa and very few other ingredients.

Frozen Banana Bites

I have been mentioning chocolate a lot lately it seems, but here's one more. I really need to share this! My Mom found the recipe on facebook and shared it with me. We commented on it back and forth, so I just got up from the computer, marched to the kitchen and made these. Easy. Super yummy. Kid-approved!

The recipe/photo came from Dr. Josh Axe's facebook page:

• 2 large bananas
• 1/4 to 1/3 cup vegan chocolate chips (use whatever chocolate chips you have... dark chocolate is best!)
• 1/4 to 1/3 cup natural peanut butter (make sure it's natural, no added anything)
• Unsweetened coconut flakes (I actually left some of mine plain, topped some with chia seeds and others with hemp seeds. Nuts would be good too).

Method . . .

Set out a large plate or bowl with a piece of parchment or wax paper on it. Cut up the bananas into good-sized chunks. Each banana should give you around 5 to 6 pieces. Heat the peanut butter and chocolate chips in the microwave on high for about a minute. Then stir until smooth.

This is what mine looked like going into the freezer.
A little rushed and messy, but still a thumbs up.

Dip the banana pieces in the chocolate-peanut butter mixture. Lay them out leaving some space between them on the parchment/wax paper. Then when you've "covered" them all, use the remaining mixture to spoon over the tops (for even more chocolate-y goodness).

And my son's enthusiastic thumbs up!

Then sprinkle the unsweetened coconut flakes on top. Transfer to the freezer for about an hour until hardened. You can enjoy them like this (but they really aren't frozen yet -- and when they're frozen, the banana tastes like vanilla ice cream). I suggest then covering with some plastic wrap (or really you can do all of this in some kind of Rubbermaid container) and let freeze overnight.

 

These are really delicious, easy to make, would be great for guests, for a kid's party or just as a snack for yourself. I am thinking I will try using a whole banana and putting it on a stick. Jaryn keeps seeing these at Sprouts and wants me to buy them; homemade would be better for so many reasons: natural, no preservatives, made with love, no packaging, less expensive. And here's my reminder to only eat a few. Chocolate and peanut butter both have lots of calories, plus that way you can save some for the next day!

 

 

Action Item: Yep, you guessed it. Try these healthier treats for you and your family.

 

For further reading: A Dark Chocolate a Day Keeps the Doctor Away

Let's Talk Cookies

Most of us want a cookie every now and then, right? Give these a try. Recipe, as I received it from a friend, is below with my comments added.

Pumpkin-Oatmeal Raisin (or Chocolate) Cookies

Prep: 30 mins

Cooking: 14 mins

Level: Easy

Cooling: 15 mins

Yields: 48 cookies

Ingredients

• 2 cups all-purpose flour (I used whole wheat flour and a little walnut meal for about 1/2 cup)

• 1 1/3 cups quick or old-fashioned oats

• 1 teaspoon baking soda

• 1 teaspoon ground cinnamon

• 1/2 teaspoon salt

• 1 cup (2 sticks) butter or margarine, softened (I try to use half unsalted butter and half greek yogurt or unsweetened applesauce. The last two make the batter runnier, so you might need less than the one cup.)

• 1 cup packed brown sugar (I never pack it, and usually use less at least 1/4 less than what is called for)

• 1 cup granulated sugar (Again, I use about half and substitute with honey or agave nectar)

• 1 cup LIBBY'S® 100% Pure Pumpkin 

• 1 large egg

• 1 teaspoon vanilla extract

• 3/4 cup chopped walnuts (if desired)

• 3/4 cup raisins (I used dark chocolate chips!)

PREHEAT oven to 350° F. Lightly grease baking sheets. 

COMBINE flour, oats, baking soda, cinnamon and salt in medium bowl. Beat butter, brown sugar and granulated sugar in large mixer bowl until light and fluffy. Add pumpkin, egg and vanilla extract; mix well. Add flour mixture; mix well. Stir in nuts and raisins. Drop by rounded tablespoons onto prepared baking sheets.

BAKE for 14 to16 minutes or until cookies are lightly browned and set in centers. Cool on baking sheets for 2 minutes; remove to wire racks to cool completely. 

To be totally honest, my cookies don't always turn out perfectly but they can always curb the sweet tooth! The more unsweetened and unsalted food you eat; the less you will want/crave in the future!

Action item: Try these the next time you want some cookies! Oatmeal, pumpkin, whole wheat flour, cinnamon, honey, and dark chocolate are all much better choices and can provide your body with fuel. Please keep in mind -- they are cookies and they do provide CALORIES. So watch your portions. But wouldn't you feel better feeding this to yourself or your child than a cookie with white flour and tons of sugar?

For Further Reading: 10 Totally Unexpected Ways to Cook with Pumpkin or try a faster cookie recipe for Peanut Butter Cookies (again, I recommend trying it with less sugar!)