In Defense of Chocolate

Ah, chocolate. Probably another one of those "highly debated" foods in the Paleo world. Honestly though, chocolate is life. If I had to name just one "guilty pleasure" that I wouldn't want to go without, ever, ever, ever...it would be chocolate. The first year that I went Paleo, I had to give up chocolate and coffee. FOR A YEAR. Let's just say I've said many prayers of thanks that I can have both now. And I thoroughly enjoy them.

So, the question still stands. Is chocolate Paleo? Or, heck, is it even healthy?

The short answer is..... "yes and no." But we all know that I kiiiind of like the semi-long answers. But first, a quick overview of the types of chocolate:

Dark chocolate: dark chocolate is made with a combination of cocoa solids, cocoa butter, and varying small amounts of sugar (the darker the percentage, the smaller amount of sugar). Semisweet and bittersweet chocolate also fall under this category as the percentage of cocoa varies from 50 to 100 percent. 

Milk chocolate: milk chocolate is made with cocoa solids, cocoa butter, milk, and sugar. Essentially, the difference between Milk and Dark chocolates is the milk content. Dark chocolate contains a very small amount, if any, of milk, while milk chocolate contains a higher percentage. If you have to cut dairy from your diet (I know, I know, it's honestly the worst thing ever!), milk chocolate isn't going to be in the cards for you. 

White chocolate: white chocolate, sometimes called "fake chocolate," is made with cocoa butter, sugar, and milk. The reason why it is white is because it doesn't contain cocoa solids like milk and dark chocolate. The reason why I said that it's sometimes called "fake chocolate" is because its lack of cocoa solids means that it doesn't have the antioxidant potential of milk and dark. It still does contain healthy cocoa fat, but that's about it. 

Basically, your best bet for getting the most from your chocolate will be found in dark chocolate. The best kind, in my opinion. 😊

Just a quick side note, cacao butter, although lighter in color (much like white chocolate), is actually healthful and used in Paleo baking and cooking. According to Navitas Naturals, cacao butter (sometimes called chocolate butter) is:

made by pressing ground, milled cacao nibs to make a cocoa paste. This process separates the thick and creamy butter from the fibrous powder. Low temperature processing ensures that quality standards are met, and no chemicals or solvents are ever used in the process. Cacao Butter is an excellent source of healthy omega-6 and omega-9 fatty acids, and also contains natural antioxidants, as well as nutrients that support mood and the immune system. 

So why is dark chocolate considered to be healthy? Antioxidants. Cocoa beans (or cacao seeds) are actually seeds that grow in a cacao pod. Since it's a seed, cocoa beans contain a plethora of nutrients such as copper, iron, magnesium, flavonoids (a phytonutrient), and contain a fair amount of soluble and insoluble fiber. Cocoa beans also contain tryptophan, an essential amino acid. And I am all about amino acids. 

There is one flaw, per se, that I've come across with dark chocolate. And that is the phytic acid (an anti-nutrient) that is found in raw cacao. Phytic acid binds to minerals in foods preventing absorption. Now, since cocoa beans have to be fermented and heat processed before consumption, a large portion of the phytic acid is destroyed so, when consumed in small amounts, the negative affects of phytic acid won't rear their ugly heads. 

I've said it before and I'll keep on saying it: moderation is key. Even kale is a bad thing in large quantities (shocking, I know). As long as you don't consume crazy high amounts of chocolate, you should be safe from seeing the ugly side of phytic acid. So enjoy your chocolate mindfully!

Some of the cool things that I've heard about dark chocolate are that studies conducted have shown that consumption can reduce the risk of cardiovascular disease, stroke, improves insulin sensitivity, reduced blood pressure, and it can reduce cholesterol (total and LDL). The flavanols found in cacao are also anti-inflammatory, immune-modulating (increasing the number of suppressor cells - the cells that keep the good guys in and the bad guys out), and can also help with improving memory. Chocolate is also known as a prebiotic food, which means that it can help to maintain a healthy gut bacteria. Alllllll the more reason for me to be all about dark chocolate. Agreed?

Now, the real question is, how can you make sure that the chocolate bar you choose from the chocolate aisle at the grocery store is as Paleo as possible? Make sure that you check the ingredient list for things that can trigger your body to revolt. These triggers can be dairy, soy lecithin, corn syrup, vegetable oils, preservatives, and artificial coloring/flavors. You're also better off avoiding Dutch-processed cocoa. Dutch-processed, or alkalized cocoa powder has been treated with chemicals to remove the bitterness found in natural cocoa (while also removing up to 90% of the antioxidants found in chocolate). 

Bottom line: is chocolate healthy? Cacao, in its raw form, is healthy. So the higher the percentage of chocolate you consume, the healthier it is. (That chocolate chip cookie that you're probably eating right now, however, most likely isn't. 😉) Here's a link to an article listing "13 of the Best Paleo Chocolate Bars" you can consume. I've only had 4 of the 13 listed, so it appears that I have some catching up to do. I'll jump right on that!

XOXO,

Heather

P.S. All of this information is great but, let's just be honest, this recipe is the bomb dot com. These Rocky Road Brownies are jaw-dropping, mouth-watering, and just plain delicious! Go make them. I promise you, it'll be worth the steps.  (If brownies aren't your thing (blasphemy, I know), those Apple Nachos that I made a while back are preeetty dadgum good too!)

Rocky Road Brownies

Makes: 1 dozen
Recipe courtesy of Clean Eating with a Dirty Mind byVanessa Barajas

Ingredients:

Brownie:
1 cup 60% (or higher) Dark Chocolate Chips
6 tablespoons Ghee or grass-fed Butter
1/2 cup fine-ground, blanched Almond Flour, sifted
1/4 cup unsweetened Cocoa Powder
1/4 teaspoon Sea Salt
1 cup Coconut Sugar
1 teaspoon Vanilla Extract
2 large Eggs, room temperature

Ganache:
1-12 ounce bag 60% (or higher) Dark Chocolate Chips
1/2 cup full-fat Coconut Milk

Marshmallow Crème:
1/2 cup cold Water
1/3 cup light-colored Raw Honey
1/4 cup Maple Syrup
2 large Egg Whites
1/4 teaspoon Cream of Tartar
2 teaspoons Vanilla Extract

Topping:1/2 cup 60% (or higher) mini Dark Chocolate Chips (dairy-free works great also)
1/2 cup roasted Almond pieces (I actually used roasted Pecans and they were FIRE)

Directions:

Brownie:
Preheat oven to 350*. Lone an 8-inch square glass pan with parchment paper.

Melt chocolate chips and ghee in a double-boiler over low heat or in a heatproof bowl set over a pan of simmering water; stir frequently, using a spatula, until completely melted and combined. Remove from heat and let sit until the now is cool to the touch. While the chocolate mixture is cooling, prepare the other ingredients.

In a medium mixing bowl, combine almond flour, cocoa powder, and salt; stir together using a fork until well combined.

In a separate mixing bowl, combine coconut sugar and vanilla. With a hand mixer, beat in the eggs one at a time at low speed. Be sure not to over-mix.

Transfer the egg mixture into the chocolate mixture, scraping the bowl, if needed. Gently mix together using a rubber spatula until just combined. Gently fold the almond flour mixture into the chocolate mixture, being careful to not over-mix.

Pour batter into the prepared pan and bake for 30-35 minutes, until a toothpick inserted in the center comes out with a few crumbs, but is not wet, and the edges have pulled away from the pan. Let brownies cool in the pan, then transfer to the refrigerator to cool completely, approximately 1 hour.

After the brownies have cooled, cut into 12 squares. Garnish individually.

Ganache:
Melt chocolate chips and coconut milk in a double-boiler over low heat or in a heatproof bowl set over a pan of simmering water. Stir frequently until completely melted and combined. Cool, then transfer to a piping bag.

Marshmallow Crème:
In a large saucepan, combine water, honey, maple syrup, and salt. Whisk together and heat over medium-high heat while preparing the egg whites.

In the bowl of a stand mixer (fitted with the whisk attachment), combine egg whites and cream of tartar; beat together on high speed until soft peaks form. Set aside.

The honey mixture should be bubbling vigorously and rising in the pan. Whisk again and boil until it reached 240* on a candy thermometer, approximately 10-12 minutes; remove from heat.

With the mixer on low, slowly pour the hot honey mixture down the side of the bowl into the egg whites. After the mixture has been poured in, increase the speed to high and continue to beat until the mixture becomes white, thick, and glossy. When ribbons start to form and hold their shape, add vanilla and mix until combined. Transfer to a piping bag.

Garnish:
Drizzle both the ganache and the marshmallow crème evenly across each brownie, then sprinkle chocolate chips and almonds (or pecans) overtop. 

Serve immediately. (Store leftovers....if there are any leftovers....in the refrigerator for up to 3 days.)