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Environmental Nutrition: Get cooking with cocoa powder

By Esther Ellis, M.S., R.D., L.D.N. on

Environmental Nutrition

The cocoa plant is named Theobroma, "food of the gods," and rightfully so. Research reveals there's health potential in cocoa beans, the bitter fruit that is the source of chocolate. Cocoa powder has been used medicinally for at least 500 years; perhaps it's time you followed this health tradition in your kitchen too.

Cocoa bean health bonus

Of particular interest are the special flavonoid compounds cocoa beans contain: flavanols and flavonols, which have antioxidant and anti-inflammatory properties. Research has documented heart health benefits of cocoa, and now new studies support additional advantages, including cognitive and vascular benefits and increased insulin sensitivity, according to a systematic review published in Nutrition Reviews. Another study, published in the Journal of Nutrition, suggested regular cocoa consumption had positive effects on facial wrinkles and elasticity.

Benefits in the powder

Cocoa powder is made from the cocoa bean, which is fermented, dried, and ground into paste. Once the cocoa butter is removed from the paste, the unsweetened cocoa powder remains. One tablespoon contains 12 calories, 2 grams (g) of fiber, 4 percent Daily Value (DV, based on 2000 calories per day) of iron, 7 percent DV of magnesium, and 10 percent DV of copper and manganese. Unsweetened cocoa powder has more flavonoids than sweetened cocoa powder or any chocolate bar because it has the least amount of processing and has no added ingredients compared to milk chocolate and even dark chocolate, which contain extra ingredients, such as sugar and milk fat.

Cooking with cocoa

Unsweetened cocoa powder is a great addition to many dishes. Try these ideas for cocoa inspiration.

1. Add a smoky, earthy flavor to savory dishes with cocoa powder, such as Mexican mole sauce, black bean soups or chili.

 

2. Mix cocoa powder with balsamic vinegar and olive oil to enhance traditional balsamic vinaigrette.

3. Add a spoonful of luscious cocoa powder to your morning porridge along with fruit, cinnamon and nuts.

4. Stir cocoa powder into breads, such as muffins, pancakes, waffles and quickbreads for added flavor.

5. Dust your next cup of coffee, glass of milk or bowl of yogurt with cocoa powder.

6. Blend cocoa powder into a healthy, indulgent smoothie along with bananas, berries, nuts and seeds.

7. Try this delicious, nutrient-rich snack: Cocoa powder, chia seeds and a drizzle of honey stirred into a scoop of cottage cheese.

(Environmental Nutrition is the award-winning independent newsletter written by nutrition experts dedicated to providing readers up-to-date, accurate information about health and nutrition in clear, concise English. For more information, visit www.environmentalnutrition.com.)


 

 

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