Happy Monday 👋 

Every week, I go deep into the roots of health in search of the best ingredients to prepare a delicious and nutritious menu for you.

On today’s menu I’ve got: Dark Chocolate

Enjoy!

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Starter 🥗 

It’s Chocolate Season

The Christmas holidays are on our doorstep, and with them the unofficial season of chocolate.

Hidden in stockings, desserts, and perhaps even stashed in your pantry for those just one more piece moments, chocolate isn’t just a candy - it’s a treat for mind and soul. 🍫 

Loved by nearly everyone, it somehow makes cold days feel warmer and festive moments sweeter.

But what effect does chocolate have on our health?

Let’s find out!

Main 🥙 

Dark vs. Light Chocolate

Made from tropical Theobroma cacao tree seeds, chocolate's earliest use dates back to the Olmec civilization in Mesoamerica about 3900 years ago.

After the Europeans discovered the Americas, chocolate's demand skyrocketed as it gained immense popularity worldwide. 📈 

Since then it has become a popular culinary product, with millions of people enjoying it every single day thanks to its distinct, rich, and sweet flavor.

For years chocolate has been associated with bad skin, obesity, high blood pressure, coronary artery disease, and diabetes.

However, research indicates that high-quality dark chocolate contains fiber, iron, magnesium, and a few other minerals.

Furthermore, it is a great source of flavonoids, which are antioxidants that help prevent cells from breaking down.

Since flavonoids can be lost when cocoa is processed into commercial bars, nutritionists recommend chocolate with a high cocoa content - dark chocolate. 🍫 

Why? 

Consuming dark chocolate has been shown to have numerous health benefits. It can…

• lower LDL (bad) cholesterol

• improve blood flow 🩸 

• help produce nitric oxide (which improves overall health)

• reduce insulin resistance 📉 

• enhance cardiovascular health ❤️

• boost cognitive performance 🧠 

• support gut health

👨‍🍳 Tip: Let the chocolate melt in your mouth.

Given that chocolate is high in calories, try to enjoy every second of it while consuming it slowly.

Please keep in mind that excessive amounts of dark chocolate could negate the health benefits and cause adverse effects associated with high sugar consumption.

Dark chocolate can be part of a healthy diet, but it shouldn’t be considered a health food!

Dessert 🍰 

5 min PB & Chocolate Balls

All these facts about chocolate made me a little hungry 👀 

So what better way to wrap up this menu than with a delicious and healthy chocolate dessert?

Here is my 5 min PB & Chocolate Balls recipe to sweeten your life:

Ingredients:

• 150g of peanut butter (or other nut butter)

• 50g of dark chocolate (high quality and low in sugar)

• 100g of oats (or oat flour)

• 20g of nuts

• A pinch of salt

Instructions:

1. Melt the peanut butter and dark chocolate in a pot (medium heat)

2. Add all ingredients to a bowl and mix together until well combined

3. Form small balls with your hands

4. Place the balls on a tray

5. Place the tray in the freezer for as long as you want (ideally 1 hour)

6. Enjoy! 🍫 

My tip: Get a little crazy with the ingredients. You can, for example, add dried or fresh fruits and seeds to spice things up. 😉