Posted by Janet Harriett on Feb.23, 2010

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While chocolate, particularly dark chocolate, can be part of a healthy diet in moderation, the fats and sugars (not to mention caramel and nougat) add unneeded calories to what is otherwise a powerhouse of antioxidants with potential cardiovascular benefits. Cocoa powder and cacao nibs provide chocolate’s health benefits without the drawbacks of the fats and sugars in chocolate candy.

While you can eat unsweetened baking chocolate out of hand like a candy bar, it doesn’t have the flavor or mouthfeel most people have come to expect from bar chocolate, and packs quite a bit of fat, though the types of fats in cocoa butter (the solid fat in pure chocolate) may not be all bad. Half of the fat is a monounsaturated fat also found in olive oil. The remainder is two saturated fats, stearic acid and palmitic acid; stearic acid doesn’t appear to have any effect on cholesterol, though palmitic acid, comprising a third of the fat calories in cocoa butter, does have some negative effects on the “good” LDL cholesterol. These five serving ideas provide an alternative to munching on baking chocolate regularly to get the benefits of chocolate without sugar.

Choco-Banana Smoothie

Unsweetened cocoa powder-not to be confused with hot cocoa mix-is the cocoa solids with the cocoa butter removed. With the natural sweetness and emulsifying effects of bananas, this is a great starter recipe for consuming cocoa powder without sugar or fats. Blend a banana, 2 tablespoons of cocoa powder and 1/2 cup of milk or unsweetened milk substitute (soymilk, rice milk, almond milk or oat milk). Add berries or other fruits for a banana split in a glass.

Cocoa-Nut Butter

This is cheating a little bit on “no added fats,” since nut butters contain 7-9 grams of fat per 16-gram tablespoon, which also has about 100 calories. However, if you eat nut butters as a normal part of your diet, anyway, they make a handy vehicle for a dose of cocoa powder. Blend 1 part cocoa powder to 4 parts nut butter and spread on toast, English muffins, bagels or sandwiches with sliced fruit or a complementary flavor of sugar-free all-fruit spread, like strawberry. If you’re feeling adventurous, grab the food processor and make your own from scratch, with 1 tablespoon cocoa powder to 1/4 cup nuts.

Truly Skinny Mocha

Stir 1 tablespoon cocoa powder into a cup of coffee to get an antioxidant boost. This can be a bit of an acquired taste, since without added sugars and cream, the beverage bears very little resemblance to a mocha from your favorite coffee shop. However, an 12-ounce cup of brewed black coffee with a tablespoon of cocoa powder contains 15 calories, compared to a 12-ounce nonfat Starbuck’s mocha at 170 calories before you add the whipped cream.

Cacao Nib Snack Mix

Cacao nibs, sometimes called cocoa nibs or chocolate nibs, are basically crunched-up pieces of shelled cacao beans. You can find them raw or roasted, and raw retains more of the original antioxidants. These are about the closest thing to whole food chocolate that is readily available in markets. As with other unsweetened chocolate products, they don’t taste like candy, but have a nutty, chocolatey flavor, minus the sweetness. Mix cacao nibs into granola, snack mixes or breakfast cereals, or use as a dessert topping or mix-in ingredient in cookies.

Chili

Though it seems odd to sensibilities raised on chocolate as a dessert, chocolate and hot peppers are a traditional combination for savory dishes in Mexican cuisine, and the original Mayan chocolate beverage was a spicy concoction that bears no resemblance to the modern Swiss Miss cocoa. Cocoa powder is an integral ingredient in Cincinnati-style chili. If you’ve never had Cincinnati chili before, whip up a recipe (using meatless crumbles if you’re a vegetarian) and serve over whole wheat spaghetti in the traditional fashion. However, if you’re looking to cut down on your saturated fat intake, you might want to skip or skimp on the traditional inch or more of shredded cheddar cheese atop the chili.

Chocolate Note

When choosing cocoa powder, select natural cocoa rather than powders labeled “Dutch,” “Dutched,” “alkalized” or “processed with alkali.” Those all refer to the same basic process to remove some of the bitter compounds from cocoa solids and give the powder a smoother flavor. Unfortunately, the process also removes many of the beneficial flavonoids, negating many of the health advantages of consuming chocolate.

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Posted under Food Facts, Food, Nutrition & Recipes, Smoothies.