Dark Chocolate: A Healthy Comfort Food

This week we're talking about healthy comfort foods, and few foods in the world have been considered as comforting as CHOCOLATE, so there's no better way to wrap up!  We’ve been starting to hear for a while now that dark chocolate is not only not bad for you, it’s actually being considered a health food.  But this can’t be true, right?  It has to be a hoax by the chocolate companies to get us to buy more candy, doesn’t it?  Actually, more and more studies are finding that dark chocolate, in moderation, is very good for your health.

Dark chocolate. (Photo credit: Wikipedia)

Dark chocolate is chock full of antioxidants.  These are the powerful chemicals that neutralize free radicals.  These are dangerous particles from the food you eat, the air you breathe, the cosmetics you put on your skin, and from pretty much everywhere.  In short, antioxidants prevent cell damage that can cause everything from heart disease to cancer. 

Dark chocolate also contains plant phenols, which have been shown to lower blood pressure.  Many studies have been done, not just on plant phenols, but on dark chocolate specifically, that have shown by eating a small amount of dark chocolate each day, you can actually help to treat moderate high blood pressure.  The key is replacing other similar foods in your diet with dark chocolate to compensate for the added calories.  Just remember that dark chocolate does not replace eating your vegetables!

Many people look at dark chocolate labels and assume it’s bad for you because of the fat content, but not all fat is bad for you (I emphasized this because so many people have this misconception).  Dark chocolate can contain different kinds of fat, but it does contain quite a bit of fats that are good for you.  They help keep your body running properly and even can help prevent certain diseases.

When it comes to picking dark chocolate, you need to be particular.  My mom often picks up dark chocolate at the grocery store because she’s heard from her friends and the news how good it is for you.  The problem is, if you look at most regular store brand “dark chocolate”, it’s probably at most 59% cacao, and even that’s on the high side realistically.  To be truly healthy, dark chocolate should be at least 65% cacao.

Bars of black Swiss Chocolate. From left to right: About 75% cacao; With chili; Normal black chocolate. (Photo credit: Wikipedia)

While you may be able to find it at a regular grocery store, you’re probably better off looking at an organic market or health food store.  Regular stores often don’t carry it because most people don’t consider true dark chocolate as tasty as regular chocolate.  You can find dark chocolate at most organic markets and health food stores, as well as health-oriented chains like Trader Joe's.  The beauty of these places is that you can also often find different varieties like cherry chocolate and other flavors.  They provide a tasty treat without removing any of the health benefits.

So, if dark chocolate is so good for you, why don’t you get the same benefits from milk chocolate or white chocolate?  While you may not know this - it's not just the added sugar - it's the milk.  Some chemicals in milk tend to interfere with many of the powerful, healthy chemicals in the chocolate.  That means not only should you go for darker chocolates, you should also never wash down your healthy snack with a glass of milk.  If you must drink milk, hold off until later in the day.

Like everything else, dark chocolate is good for you in moderation, so this doesn't mean you should pig out on it every day. But just a like a small glass of red wine, a small piece of dark chocolate daily can be a healthy and tasty treat.


You Can Even Buy Dark Chocolate Online:
   

Healthy Alternatives to White Pasta or Rice

If you're thinking of your favorite comfort food, most likely it contains either pasta or rice. (Or chocolate - we'll cover that on Friday!) :-)  Pasta and white rice are staples in pantries around the world.  They go with just about anything from gravy to tomato sauce; they’re filling and they’re quite tasty.  The trouble is they have very little nutritional value, and a diet rich in white pasta and rice has now been linked to health problems including systemic inflammation (leading to heart disease), diabetes and other complications. 

The good news is that there are some wonderful, nutritious and delicious alternatives to white pasta or rice. 

* Quinoa is a protein-rich grain which is native to the Andes.  This is one of my favorites. It has a delightful flavor and is easy to prepare.  It tastes great as a cold salad or hot.  It can also be made into pasta.

Whole wheat penne pasta (Photo credit: flavorrelish)

* Whole wheat pasta has become such a high demand product that you can often find it in your local supermarket right alongside the traditional white pasta.  It’s higher in fiber, protein, B vitamins, and minerals than standard white flour varieties. 

* Buckwheat is another alternative to consider.  Ever have soba noodles?  Soba is made from buckwheat and is high in protein and fiber.  It’s delicious with Japanese recipes and flavors and also wonderful in soup.

* Spelt, commonly used to make gluten-free bread and cereal, can also be used to make pasta. It has a sweet, nutty flavor. 

* Brown rice is just as filling and versatile as white rice but it’s much healthier for you.  It is a great source of fiber, has a bit of protein and other nutrients and has a delightful texture and a richer, nuttier flavor and aroma than white rice. 

* While corn isn’t typically made into pasta, it is what makes up polenta.  Polenta is great with traditional Italian flavors like tomato sauce and mozzarella cheese.  It makes a tasty white pasta replacement. 

Spaghetti squash "noodles". (Photo credit: famfriendsfood)

* Finally, consider trying vegetables like zucchini or spaghetti squash as the foundation for your next pasta meal.  Zucchini can be sliced thin, about the width of linguini, sautéed for a few seconds and then topped with pasta sauce and cheese as you normally would.  Spaghetti squash is prepared by baking and then can be scraped out with a fork to look like spaghetti - it can be used in many traditional comfort food dishes in place of spaghetti or noodles, and can also be baked in casseroles.

So the next time you’re searching for an alternative to white pasta and/or white rice to make your favorite comfort food, consider one of these tasty options.  Most are just as affordable, easy to prepare and they’re healthier and more delicious that the old standby. 

7 Ways to Make Your Favorite Comfort Foods Healthier

It's fall, moving towards winter, and the time for warm, yummy bowls of comfort food! The problem is,  comfort foods tend to be high in calories, and we tend to eat more of them, and exercise less, during the colder months. So what's a health-conscious comfort-food craver to do?

Instead of chowing down on needless sugar and fat calories, why not try one of these healthy comfort food alternatives instead?  Making small adjustments to your already satisfying foods will help you cut the calories without cutting the taste.

Home made macaroni and cheese, with some dried herbs and ground pepper. (Photo credit: Wikipedia)

* Pasta is a great way to make you feel full and satisfied, but it’s also a great way to pack on the pounds.  In your favorite pasta dish, try substituting whole grain or sprouted grain pasta. Sprouted grains are not only easier on the digestion, but they also contain healthful enzymes and additional nutrients which are more available to the body.  For an extra dose of health food, be sure to add fresh or frozen vegetables. 

* Macaroni and cheese is one of the all-time top comfort foods, but it’s also pretty fatty.  Next time try making it with regular whole milk, but substituting some lower-fat cheese.  It will still have the creamy goodness you love, without quite as much of the fat. (And as mentioned above, use whole-grain pasta.)

* Almost everyone out there loves chocolate when they’re stressed or sad, but you can still indulge without expanding your waistline.  Instead of using milk chocolate in your recipes, try using dark chocolate, or cocoa powder when cooking.  They have all the good taste of chocolate, but they’re chock full of antioxidants and other healthy things.  Just remember, milk cuts down on the healthy benefits of dark chocolate, so use it sparingly in these recipes.

* Love hamburgers, meat loaf, or anything else with ground beef?  Try substituting all or some of the ground beef in your recipes with ground turkey - or even better - venison if you can get it.  It has a similar taste, but is much much leaner, and isn't full of the hormones and chemicals of traditionally raised beef. Even using a half and half mix can cut down on fat and calories in your meal. And if you must have beef, be sure it's organic and grass-fed!  Grass-fed beef is not only lower in fat, but it is much higher in Omega-3 fatty acids, and healthier for you overall.

Chicken soup is a common classic comfort food across many cultures. (Photo credit: Wikipedia)

* Soup is great food for a cold day.  But instead of using canned soup, next time make your own.  Canned soups have tons of salt and preservatives.  Simply by making the soup yourself instead of relying on cans makes the dish a whole lot healthier.  Plus, you can make it just how your family likes it, and add all kinds of tasty and healthy ingredients!

* When I’m settling down and ready to eat a satisfying dinner, I LOVE mashed potatoes.  To me there’s nothing better...except for maybe healthier mashed potatoes.  By adding buttermilk instead of cream, you can keep the rich creamy taste with a lot less fat. Try my favorite - garlic mashed potatoes - or other herbs and seasonings which add flavor without fat. And if you have organically grown potatoes, you can try leaving some of the skins on - this provides visual interest, and retains more of the vitamins and nutrients of the potato.

* There is one way sure-fire way to help turn any food into a comfort food and that’s spices.  When you cut back on fat and calories, some food may a tendency to get bland, so when making a new healthy recipe, pump up the spice. Turmeric and cinnamon are two super-powered spices when it comes to health, but many other herbs and spices are really good for you too. Try experimenting with different spices and quantities until you get it just right.

However, keep in mind that the healthiest foods are whole foods - the way God made them - which are naturally packed full of flavor anyway. The bland stuff tends to be processed and have  much of the nutrients and flavor removed, which is why we add fat and sugar to make it palatable! (See my previous posts on this Why We Need A New Definition of Healthy, and Why Real Food Tastes Good.) So if you're eating lots of fresh, healthy, whole and natural foods, in most cases you may not need to spice them up that much after all.

For more healthy eating ideas and tips, plus lots of great from-scratch recipes you can easily make at home, visit our Cooking From Scratch blog!