Dare yourself to incorporate it in different dishes and take advantage of its nutritional properties, as long as it contains a high percentage of cacao.
SOURCES: David Cardona – Gastronomist and professional chef
Natalia Zuluaga Arroyave -Nutritionist dietitian
Professors from the CES University Faculty of Nutritional and Food Sciences
Chocolate is versatile and delicious ingredient. It results from mixing cacao paste and cacao butter (two derivatives of cacao tree seeds) with sugar. Based on the changes in the proportions of these raw materials, different types of chocolate are produced, such as dark chocolate, chocolate coating, hot chocolate, milk chocolate, and white chocolate (which is only made with cacao butter).
Regarding chocolate consumption, choosing chocolate that has a higher cacao content (try to look for those with a percentage between 70 and 80%) is recommended, as they usually have less fat from the cacao butter and a reduced amount of sugar. “It is best to select dark chocolate, as it is the most beneficial due to its high concentration of cacao mass, providing nutrients such as magnesium, potassium, and zinc,” states nutritionist and dietitian Natalia Zuluaga Arroyave.
Including this product in your diet in moderation mainly contributes to cardiovascular and nervous system health. “Consuming polyphenols derived from cacao helps lower blood pressure and maintains nitric oxide levels, which is important for the proper functioning of blood tissues. Also, the cacao flavanols increase blood flow to the brain and can prevent illnesses such as Alzheimer’s and Parkinson’s,” states the nutritionist. Another effect on the body is the transformation of tryptophan in chocolate to serotonin, which is a neurotransmitter that regulates your mood. Thus, it has a positive effect on those who suffer from depression.
Even though chocolate tastes delicious and has many benefits, it is necessary to avoid excess fat and carbohydrates as this can lead to being overweight.
Number of servings: 12
Calories: 340/ Protein: 5 g/ Carbohydrates: 34 g/ Total fat: 21 g
- 200 g Butter
- 10 g Sweetener
- 1 Egg
- 15 ml Skim milk
- 340 g Flour
- 1 g Salt
For the filling
- 200 g Heavy cream (reduced fat)
- 200 g Chocolate icing (sugar free)
- 4 g Unflavored gelatin
- In a mixer, add flour, sweetener, and butter (in cubes) and stir until you have a thick mixture
- Add the egg, milk, and salt to bring the mixture together. Refrigerate so it’s easier to handle.
- Without greasing, cover a baking pan with the dough. One trick is to put butcher paper on top and cover with raw beans to prevent the dough from rising.
- Bake at 180°C for 30 minutes, approximately. Then, remove the butcher paper and bake it for a few more minutes until it’s golden on top. Let cool and put to the side.
For the filling:
- Melt the chocolate in a water bath
- Dilute the unflavored gelatin with a little bit of milk.
- Beat the heavy cream, and before peaks start to form, mix in the chocolate, gelatin, and a little bit of butter.
- Fill the crust and refrigerate for 2 hours.
RECOMMENDED IN SMALL SERVINGS
Egg yolks contain vitamins A, D, E, and K as well as folic acid.
Chocolate sauce for meats
Quantity: 1 liter
Calories: 30/ Protein: 0,5 g/ Carbohydrates: 5 g/ Total fat: 2 g
For the broth base
- 1 tbsp Oil
- 1 Onion
- 1 Celery
- 1/2 Carrot
- 1 lb. Beef bones or ribs
- (as needed) Bay leaf
- (as needed) Garlic
- (as needed) Pepper
- 2 l Water
For the sauce
- 2 Red bell peppers
- 2 Cloves of garlic
- 1 Red onion
- 2 tbsp Oil
- 2 tbsp Flour
- 1 l Broth base
- 100 g Chocolate (53%)
- 2 tbsp Salt
- 1 tbsp Paprika
- (as needed) Black pepper
- (as needed) Cinnamon (ground)
For the broth
- Chop the vegetables in cubes. Sauté them in oil on medium heat and add the beef bones, cooking until golden.
- Add bay leaf, garlic, pepper, and water. Put on low and cook for 2 hours.
- Remove the bones, blend and strain the broth. Put on stove and reduce for 20 minutes.
For the sauce
- Roast the bell pepper, directly on the flame. Remove the skin (with the help of a bag) and clean. Then chop the onion and garlic.
- Sauté oil, onion, and garlic for 2 minutes. Add the bell pepper. Then add flour and stir well, and start adding the broth base. Reduce for 10 minutes.
- Add the chocolate and other condiments. Stir and let thicken.
- Serve as a sauce for meats.
RECIPE LOW IN SODIUM
Cinnamon is a spice full of antioxidants. It has a sweet, strong flavor.
Pepper facilitates digestion and helps lower cholesterol.
Chocolate, strawberry, banana and yogurt ice cream
Number of servings: 4
Calories: 100/ Protein: 2 g/ Carbohydrates: 16 g/ Total fat: 5 g
- 100 g Strawberries
- 100 g Banana
- 60 g Greek yogurt
- 60 g Chocolate (36 %)
- Wash the strawberries and peel the bananas. Put in a bowl and freeze for 2 or 3 hours.
- Freeze the Greek yogurt. Then, crush the chocolate.
- Blend all ingredients together until you have a smooth mixture. Serve very cold.
IDEAL FOR KIDS
The content of zinc in Greek yogurt helps ensure proper functioning of the immune system.
Source of potassium that helps regulate water in the kidneys.