Although the chocolate may be considered a whim, delight or enjoyment, the truth is that it can also be healthy. How? Well, the higher the percentage of pure cocoa that it contributes and the lower its content of added sugars in its ingredients.
Cocoa is a food especially valued by dietitians-nutritionists thanks to its properties and multiple benefits.
It is one of the richest foods in polyphenolsnatural chemical compounds with antioxidant properties and anti-inflammatory that protect the body against free radicals, responsible for the aging process and the appearance of diseases.
In addition, its antioxidant nature means that the skin also benefits from the consumption of cocoa, as it provides wrinkle resistance and has protective effects against ultraviolet rays, as it helps reduce the skin’s sensitivity to radiation from sunlight.
The flavonoids They have vasodilator effects that lower blood pressure and improve circulation. In fact, the European Food Safety Authority recognizes its role in maintaining the elasticity of blood vessels and its usefulness in preventing high blood pressure as a health claim for cocoa rich in polyphenols.
These flavonoids, together with Omega-3 fatty acids or vitamins B, D and E, have a favorable effect on our brain and specifically on our intellectual or cognitive capacity. Cocoa is related to a lower risk of memory loss and with its contribution to the improvement of intellectual performance to increase blood flow to the brain.
But it is that in addition to the famous flavonoids, cocoa also contains theobromine, caffeine (stimulator of our endorphins) and anandamidea compound that activates brain receptors that cause pleasure and mental clarity.
For all these benefits, at ABC Bienestar we share seven recipes with which you can enjoy chocolate.
Recipe 1. ‘Brookie’, by Silvia Alcedo
Ingredients: 1 egg, 100 g of oatmeal, 50 g of rice flour, 45 g of erythritol and half a tablespoon of sucralose, 20 g of coconut oil, 25 g of peanut butter, 20 g of 100% cocoa powder , 1 and ½ teaspoon chemical yeast, 1 teaspoon vanilla paste, ½ teaspoon cinnamon powder (optional), a pinch of salt, 130-150 ml of milk and dark chocolate chips.
elaboration: Preheat the oven to 180º and prepare the mold by greasing a little. Mix the egg with a manual rod whisk, with the vanilla, the cinnamon (if you want), the pinch of salt and the sweetener. Next, we add the dry ingredients, that is, oatmeal, rice flour and chemical yeast. Add the coconut oil and mix. Finally, we add 130 ml of milk and integrate everything.
Separate a part of the preparation into two bowls, leaving ¼ of the preparation in one bowl and ¾ parts in the other. In the smallest part, we add the peanut butter and mix. In the largest part, add the cocoa powder and the remaining 20 ml of milk. Add a handful of chocolate chunks to the dough and reserve a little to decorate before baking.
Pour the chocolate preparation into the mold and put little mounds of the peanut preparation on top. We use a stick to mix the masses and make swirls and decorate on top with more chunks of dark chocolate. We bake for about 15-20 minutes in the oven. We remove from the oven and let cool or we can take warm.
conservation: we can keep it at room temperature for 2 days or in the refrigerator for a week, always in any case well wrapped or in a tupperware.
You can find the full recipe for this mix between brownie and chocolate cookies at @megasilvita.
Recipe 2. Homemade chocolates
Ingredients: 80% dark chocolate, strawberries or nuts and seeds to decorate.
elaboration: heat the chocolate in the microwave until it is completely liquid, pour a spoonful of liquid chocolate into the moulds, add strawberries or nuts and pour another spoonful of chocolate until covered. Add seeds to decorate and put it in the refrigerator for 30 minutes. And it would be ready!
You can find the full recipe at @realfooding.
Recipe 3. Vegan chocolate cake with raspberries from Paccari
Ingredients (for 4 to 6 people): 2 bananas, ½ cup peanut butter, 1/3 cup cocoa powder, ½ teaspoon baking powder, 200 gr of raspberries or strawberries and chocolate chips (optional).
elaborationPreparation: Preheat the oven to 180º and grease a 16 to 18 cm diameter mold with a little oil. Mash the bananas until they form a puree, then add the peanut butter, mixing well. Add the cocoa powder and stir until smooth. Put the mixture in a mold, top with some chocolate chips and bake for 20 minutes or until the surface is firm. Remove from the oven, let cool on a rack, and then unmold. Finally, we put the raspberries or strawberries and serve.
Recipe 4. The perfect chocolate mousse
Ingredients: 90 g of hydrated dates, 180 g of melted chocolate, 100 g of pure cocoa, 100 g of pitted avocado and 200 g of coconut milk.
elaboration: the first thing we will do is prepare the ingredients in the correct quantities. Once we have them, we will throw them in the grinder. We start with the avocado, the vegetable coconut drink, the pure melted chocolate, dates that we will have previously soaked for about 10 minutes and pure cocoa powder. When we have everything, we grind the whole until we get a thick and creamy texture.
After crushing, we can serve directly in the glasses, where you can eat without needing to rest. If you want to eat something fresher, you can pre-refrigerate for a couple of hours. To finish the dessert, we will add a little sprinkled cocoa on top.
You can find the complete @chefbosquet recipe here.
Recipe 5. Microwave chocolate coulant
Ingredients: 1 egg, 10 g of wholemeal oatmeal, 10 g of cocoa powder and 1 ounce of 90% chocolate.
elaboration: We beat the egg in a cup. Add the cocoa and flour and integrate well until there are no lumps. We cook it for 25 seconds in the microwave at maximum power. Cut the ounce of chocolate into four pieces, remove the cup from the microwave and place the cut ounce in the middle of the cup without reaching the bottom. So we put the mug in the microwave for another 25 seconds and then we take it out and unmold it.
You can find the full recipe at @realfooding.
Recipe 6. Brownie by Sara Conde
Ingredients (9 servings): 2 eggs, 80 g of oatmeal, 100 g of butter, 165 g of chocolate, 20 g of cocoa powder, 80 g of date paste or the sweetener of your choice and 40 g of chocolate chips.
Elaboration (20 cm square mould): We melt the chocolate with the butter in the microwave, in 30 second intervals, stirring in between until it melts completely and we integrate it. Add the eggs and mix again. We now add the dry ingredients and mix the almond flour with the cocoa and the date paste. We put it together with the help of some rods until we have a somewhat denser dough than that of a sponge cake. Then we pour into the mold, but we put parchment paper to make it easier to unmold.
Put in the oven at 180ºC for 20 minutes. It is important to respect the oven time so that it does not get too dry. Let it cool down for 15 minutes before unmolding it to prevent it from breaking.
You can find the full recipe at @burpee_vet.
Recipe 7. Chocolate sponge cake with pear
Ingredients: 4 ercolina pears, 1 cup of rice flour (or wholemeal oatmeal), ½ cup of ground almonds, 70 g of melted 75% cocoa chocolate, ½ cup of soy yogurt (or natural dairy), ¼ cup of soft drink soybean oil, ¼ cup mild olive (or sunflower, or coconut) oil, 1 teaspoon apple cider vinegar, 2 small ripe bananas, ¼ teaspoon baking powder, ½ baking soda, 2 tablespoons pure cocoa powder, one pinch of salt, 1 teaspoon of vanilla extract and ¼ cup of chopped hazelnuts to decorate.
elaboration: Preheat the oven to 190º C. In a bowl, sift the flour, the baking powder, the baking soda, the salt and reserve. In another large bowl, mix the wet ingredients: the two mashed bananas, the oil, the yogurt, the soy drink, the vanilla extract and beat for 2 minutes to form a smooth cream. Add the melted chocolate, cocoa powder, and vinegar and beat for another minute or until the chocolate is well incorporated and the mixture is uniform. With the help of a spatula and with encircling movements, add 1⁄4 of the dry mix to the wet mix. Gradually add the rest of the flour but without beating, just mixing until it completely disappears into the wet mixture.
Line a long mold with baking paper, place the whole and peeled pears upright on the bottom and incorporate the chocolate mixture around it. We bake for 25-30 minutes. If we insert a toothpick it should come out clean. Remove the cake from the oven and keep it on a cooling rack for 10-15 minutes.
You can find the complete Catalina Prieto @24zanahorias recipe here.