Although chocolate can sometimes be associated with unhealthy habits, like eating too much sugar, dark chocolate has many redeeming qualities.

“Dark chocolate is rich in polyphenols, which are powerful antioxidants that help reduce inflammation, regulate blood sugar, and neutralize free radicals in the body," says Brittany Brown, RD, IBCLC, CDE, founder of Feeding Babies Nourishing Souls in Nova Scotia, Canada.

The antioxidants in dark chocolate can also boost your mood and support heart health. “Cocoa flavanols have been shown to enhance cognition and mental clarity, too,” adds Jessica Strawn, MA, RDN, a registered dietitian in Houston, Texas.

Consider adding dark chocolate to your everyday eating routine in these ways.

1. Swap out milk or semi-sweet chocolate for dark chocolate in baking

When it comes to baking, there’s typically plenty of added sugar already in the mix, so there’s no need to add more with milk or semi-sweet chocolate morsels. Instead, substitute these ingredients with dark chocolate chips or a chopped-up dark chocolate bar.

2. Whip up a delicious mole sauce or chili.

Mole is a rich Mexican puree made from chilis, nuts, spices and unsweetened chocolate or cocoa powder that’s poured over meats, vegetables or enchilada-style casseroles.

3. Assemble a homemade trail mix.

While many store-bought trail mix options are sugar-laden due to the addition of milk chocolate, candy-coated chocolate or sweetened fruit, making it at home gives you greater control.

Combine a variety of nutrient-dense nuts, such as pecans, walnuts, almonds, Brazil nuts and hazelnuts, with unsweetened dried fruit and dark chocolate chips for a perfectly balanced blend.

4. Experiment with cocoa nibs.

Cocoa nibs are unprocessed cacao (the plant from which chocolate is made) with a rich chocolate flavor and no added sugar. They also boast all the same health benefits as dark chocolate.

5. Make a better-for-you chocolate-infused drink.

Though often viewed as a nostalgic sweet treat, warm chocolate-infused drinks are actually fantastic for integrating a little bit of dark chocolate into your routine without too much pro-inflammatory added sugar.

6. Dip fruit in dark chocolate for a healthy dessert.

When a sweet tooth strikes you, dip fruit in dark chocolate.

Fruit naturally provides all the sweetness needed to balance the bitter flavor of minimally sweetened dark chocolate.

7. Infuse your breakfast with a little dark chocolate.

Mixing a little dark chocolate into your breakfast can be a sweet way to start the day.

“For a tasty muesli, mix oatmeal, chia seeds, pecans, pumpkin, flax and sesame seeds, then top with a thin layer of dark chocolate chips and milk for a nutrient-packed meal,” Strawn said.

8. Make a satisfying yogurt bowl.

Yogurt is a protein-packed way to start, bridge, or end your day — and it’s made all the better with dark chocolate.

Whether it’s dark chocolate chips, cocoa nibs, cocoa powder or melted dark chocolate, all of these are ideal additions to yogurt, fruit and granola bowls. You could even freeze this blend for a healthier frozen yogurt.

9. Rim smoothie, latte and mocktail glasses with cocoa powder.

For the perfect bite of dark chocolate, try rimming your drink glasses with cocoa powder.

Whether it’s your morning latte, afternoon smoothie, or evening mocktail (or cocktail), all of these popular beverages can be made even more delicious with the addition of a little dark chocolate.

(Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com.)

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