November 2014 
Hmmmmmm..............Chocolate!


"The superiority of chocolate, both for health and nourishment, will soon give it the same preference over tea and coffee in America which it has in Spain." - Thomas Jefferson 

 

"All you need is love. But a little chocolate now and then doesn't hurt." - Charles M. Schulz 

 

Chocolate is the only ingredient that is its very own food group.

 

Well not really-but it seems as if it should be. Powerfully comforting, creamy, delicious-many people eat chocolate at least several times a week.

 

Which begs the question...

 

Is Chocolate Good For You?

 

The answer is both yes and no.

 

Chocolate has been used for centuries to treat bronchitis, sexual malaise, fatigue, hangovers, anemia, depression, memory loss, high blood pressure, poor eyesight, and more. It also helps release that feel-good neurotransmitter-serotonin-in the brain.

 

But eat the wrong kind and you'll get loads of sugar, calories, and junky ingredients. 

 

How to Eat it Responsibly


 
Chocolate begins life as raw cacao (pronounced kah-kow) beans. Loaded with antioxidants, minerals, vitamins, and plant phenols, cacao is a powerful superfood. The more processed cacao becomes, however-think commercially produced candy bars-the fewer healthy components remain.


 

So how do you get the most out of your chocolate fix?

  • Don't be afraid of the dark. The darker the chocolate, the more beneficial cacao it contains.
  • Know your percentages: the number on dark chocolate packaging refers to the percentage of cacao bean in chocolate. For maximum health benefit, look for dark chocolate that has 75% to 85% cacao.
  • Go raw-or as unprocessed as possible: meaning few ingredients.
  • Look for organic and natural sweeteners like honey, coconut palm sugar or unrefined raw sugar.
  • Choose coconut oil, rather than cocoa butter or sunflower/vegetable oil.
  • Avoid soy, artificial flavors, hydrogenated fats and emulsifiers.
Recipes


 
Looking for more fun ways to enjoy your favorite food? You'll love these dark chocolate treats. Invite some friends over and make a batch!


 

Chef Karolina's Raw Chocolate Truffles

Prep time20 minutes

Makes 25 truffles

 

1 cup raw cacao powder

1 cup cashews or macadamia nuts

� cup maple syrup

Water (to mix)

 

Roll-in ingredients: shredded coconut, chopped nuts, chocolate nibs, raw sugar, cacao powder, ginger, or something else you love

  • Mix cashews in a food processor until they become a powder, adding enough water to create a thick paste. 
  • Add maple syrup to cashews and pulse to process.
  • Add cacao powder. Pulse to process.
  • Refrigerate for four hours or overnight for best results.
  • Form teaspoon-sized balls of dough. Coat balls in your chosen roll-in ingredients!

Gluten-Free Chewy, Gooey Brownies

Prep time20 minutes

Makes 16 - 2" square brownies

 

1 can rinsed and drained black beans

3 organic, pasture raised eggs

1/3 cup grass-fed butter, melted

1/4 cup cacao powder, unwsweetened

2 tsp. pure vanilla extract

1 cup coconut palm sugar

1/2 cup dark chocolate chips, dairy and soy free

1/3 cup chopped walnuts (optional) 


 

Preheat oven to 350 degrees

  • In a food processor or blender, combine black beans, eggs, melted butter, cacao powder, vanilla and coconut sugar. 
  • Pulse or blend until smooth.
  • Grease an 8x8 glass baking pan and line the bottom with parchment paper.
  • Pour the batter into the pan and sprinkle the top with chocolate chips and walnuts, use a spatula to push them down into the batter just a little.
  • Bake for 40-50 minutes, until brownies are set in the middle.
  • Watch the edges for excess browning.
  • Cool and then cut into squares.
  • Store in the refrigerator.

Chocolate Chia Pudding
 

Prep time:  5-10 minutes

Makes 1 serving

 

3/4 cup almond or coconut milk, unsweetened

2 tsp. raw organic honey or organic Grade B maple syrup

1 tsp. pure vanilla extract

3-4 Tbs. chia seeds

1 Tbs. cacao powder, unsweetened

  • Add all ingredients to a glass container with a tight fitting lid.
  • Whisk together thoroughly until the cacao powder is well combined.
  • Cover and refrigerate at least 6 hours or overnight.
  • Stir again before serving.
Get Healthy Now!

 

Do you want to sail through the holidays choosing and eating responsibly? Make a plan to succeed by getting the support you need! As a Health Coach, I specialize in helping people make their own healthy changes. Ready to get started? 

 

With support and the best tools tailored specifically for you it can be done and you will discover a healthy new you.

 

Curious about how health coaching can help you to have a healthy life?  

 

Let's talk! 

Schedule an initial complimentary consultation with me today--or pass this offer on to someone you care about!

 

In Health, Happiness and Gratitude,

 

Kim Jones

 

Certified Holistic Health and Wellness Coach
Nourish Your Healthy Life

 

 

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