First the good news:
Dark chocolate has been found to have more flavonoids than any food tested so far, including blueberries, red wine, and black and green teas! In fact, dark chocolate has four times more flavoniods than tea. Dark chocolate has been found to have more flavonoids than any food tested so far, including blueberries, red wine, and black and green teas! In fact, dark chocolate has four times more flavoniods than tea.

Can you guess what hot drink Angel is wishing for?…Hot Cocoa
Studies suggest eating chocolate with at least a 70 percent cocoa content, in moderation, can be beneficial in conjunction with exercise and a healthy diet. If you eat chocolate, only eat DARK chocolate. Dark chocolate has antioxidant properties, which may actually help to protect the body from damaging oxidative stress.

Chocolate is derived from plants, as are fruits and vegetables. Flavoniods are plant pigments, which have antioxidant activity with health promoting benefits: they have anti-allergic, anti-cancer, antioxidant, anti-inflammatory, and anti-viral properties.

Dark chocolate is far better than milk chocolate, as some say adding milk cancels out the chocolate’s antioxidant effects. However, just because chocolate is dark, it doesn’t necessarily mean that it’s healthy. Are you ready for the not so good news?

Even though chocolate contains flavonols and calcium, both said to have a positive effect on bone density, chocolate also contains oxalate, an inhibitor of calcium absorption, and sugar, linked to calcium excretion. Oxalate is a naturally occurring compound, which in large amounts may inhibit absorption of calcium. They occur in many plants, especially greens like spinach, Swiss chard, beet greens, rhubarb, and the cocoa bean.

This is disappointing news for those of us who love chocolate. Some research suggests that regular consumption of chocolate may weaken bone density. This could increase the risk of health problems, especially for women, such as osteoporosis and fracture.

According to a study, published in the American Journal of Clinical Nutrition, women who eat chocolate daily have an overall bone density about 3 percent lower than those who consume it less than once a week.

The study found that women, who ate chocolate less than once a week, had significantly stronger bones than those who consumed the treat on a daily basis, with calcium supplementation having little effect on the results. Additional studies are needed to confirm these observations.

In fact, another study from the Creighton University School of Medicine in Omaha, contradicted these findings. They said the body absorbs calcium just as well from chocolate milk as it does from unflavored milk. Because, milk contains much more calcium than oxalate so there’s plenty of free calcium left over. Only 6 milligrams of calcium is tied up, out of the 250 milligrams in a glass of milk.

These studies manage to really confuse the chocolate issue, don’t you think? One study links chocolate to weaker bones, another says the body absorbs calcium with chocolate just fine. There’s a lot were not told. What type of chocolate was eaten in each of the studies? How much did sugar compromise the results concerning weaker bones?

Chocolate Lovers Should Be the Healthiest People on the Planet

Did you know each person eats approximately 11½ pounds of chocolate in a year? Of course, real choco-halics eat more. Although chocolate-lovers often quote the study finding flavonoids in chocolate to be heart-healthy; they often ignore the fact that they may be eating inferior chocolate and sugar, which destroys the very benefit they’re hoping for. They also ignore the part about moderation, a healthy diet, and exercise.

Most cocoa is processed in ways destroying the majority of the beneficial flavanoids. Consumers are generally unaware that standard manufacturing removes as much as half the flavonols. But, you can safely assume all milk and white chocolate do not have these beneficial nutrients.

While the verdict may be out on chocolate, we know sugar is detrimental to health. Chocolate, even if it’s dark, it still contains sugar, and eating sugar compromises your immune system. A good rule of thumb is to eat dark chocolate occasionally and only eat it if you’re healthy.

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For more information about Baby Bites: Transforming a Picky Eater into a Healthy Eater, CLICK HERE. 

Method:
1. In a large pan, sauté the onion, celery, and pepper for about 10 minutes in olive oil or chicken broth. Add the garlic the last 2 minutes.

2. Wash and drain the lentils.

3.  Add the lentils, salt, pepper, bay leafs, and the broth to the vegetable mixture.

4. Bring to a boil; then reduce the heat. Cover and simmer for about 45 minutes, until the lentils are tender.

5. Cook the small shell macaroni and add to each bowl of soup.

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In a large bowl, combine 1 cup each of cooked barley, brown rice, and defrosted corn.

1 15 oz can rinsed and drained black beans, ½ cup chopped green onions (about 6), 1 red bell pepper, and ¼ cup chopped cilantro. Add 2½ ounces drained sliced black olives.

In a small bowl or glass measuring cup, whisk together ½ cup extra virgin olive oil and red wine vinegar, ½ teaspoon each salt and black pepper and 1 clove finely minced garlic. Add ¼ teaspoon crushed red pepper flakes and 1 teaspoon chili powder for a little heat. Toss with the grains and refrigerate.

Boun appetito! Fill your kids with love; give them a hug before they go off to school.

(This recipe is also found in Baby Bites: Transforming a Picky Eater into a Healthy Eater.)

Hot Cocoa…
without sugar

When you need warming from a spring shower, an autumn storm, or a winter blizzard, you can enjoy an occasional hot cocoa without the worries of added processed white sugar.

My recipe uses Stevia as a sweetener. Stevia is a naturally sweet herbal plant from the Chrysanthemum family and it pairs nicely with chocolate. Stevia has a slightly licorice taste. Some don’t care for it’s flavor, but when it’s used in a recipe with another distinctive taste, such as hot chocolate or lemonade it works very well.

I recently made this Hot Cocoa recipe for guests, only I used goat milk. They raved about it, saying it was the “best cocoa” they ever had! They were very surprised when I tole them that I used goat milk and that there was NO sugar added!

Nicole can’t wait until her hot cocoa is ready!

Hot Cocoa

1) For every cup of whole milk mix together  in a blender (or whisk):
2 tablespoons of organic unsweetened cocoa powder
2 to 3 Stevia extract packets (I use two to two and a half packets, but most people like it sweeter) — packets of various brands of Stevia have different levels of sweetness. You’ll want to taste as you add it to the cocoa. It’s sweeter than you think, so don’t add too much.
Optional: A pinch of salt and cinnamon

2) Slowly heat until hot, stirring all the while. Don’t boil the milk.
Ladle hot cocoa into mugs and enjoy!

Don’t you love the way hot cocoa smells? …heavenly!