Your guide to dark chocolate
You can probably confirm from experience, but research proves it: Chocolate is the most craved food in the world. And while there are lots of sugar-packed varieties out there, dark chocolate can be the ultimate secret weapon when you’re craving a treat but want to keep your blood sugar in check.
Dark chocolate is the second most popular type of chocolate and is noticeably less sweet than milk chocolate. It’s made from just a few ingredients: cocoa nibs (ground into a liquid called chocolate liquor), cocoa butter, and sugar. Because it has less sugar and no dairy (unlike milk or white chocolate), dark chocolate has a firmer texture and a pure, rich chocolate flavor.
What are those numbers I see on a dark chocolate package?
Most dark chocolate bars have a number on the front of the package that shows just how chocolaty they are (versus how sweet they are). The higher the percentage, the more intense the flavor and the less sweet they are. For example, a 50% dark chocolate will be much sweeter than a 70% chocolate.
Is dark chocolate really healthy?
Cocoa, which is the base of dark chocolate, is rich in something called flavanols, and dark chocolate contains up to two to three times more flavanol-rich cocoa solids than milk chocolate. Research shows that flavanols may help to protect the heart, and they’ve also been shown to increase insulin sensitivity, which makes dark chocolate a better treat for those managing their blood sugar. To get the most health benefits from your dark chocolate, choose a 70% or higher bar: more flavanols and minerals (iron, magnesium) and less sugar. You can go all the way up to 100%, but make sure to check the label — anything over 85% could include additional fat or sugar to mellow the intensity of the chocolate.
A little goes a long way
Though the research on dark chocolate’s health benefits is solid, it’s important to remember that dark chocolate is still fairly high in calories (150-170 calories per ounce), so you don’t want to indulge too much or too often. Make sure to stick with higher-percentage chocolate (less sugar) and eat mindfully.
How to enjoy dark chocolate healthfully
Don’t reach for plain dark chocolate when you’re hungry; you’ll be tempted to overindulge. Save it for after lunch or dinner when you’ve had some protein and fiber to balance things out and slow down the absorption of sugar into your bloodstream. Or if you are craving sweets, you can add a small serving to your balanced meal or treat.
5 Healthy and delicious dark chocolate recipes
Dark chocolate dessert bar
Prep Time
3 minutes
Cook Time
2 minutes
Servings
2 servings
Serving Size
1/2 bar per serving
Choose your toppings here to satisfy your taste buds. Take half the bar and immediately store or share the second half of the bar.
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Ingredients
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Preparation
- Place a sheet of parchment paper over a dinnersize plate and put aside.
- Melt dark chocolate in the microwave for about 1 minute. Stir and microwave for another 20-30 seconds, if necessary.
- Using the back of a spoon, spread the melted chocolate into a rectangular chocolate bar shape on the parchment-lined plate. Add topping combination, sprinkling on top of chocolate.
- Lightly press into the formed bar. Place in the refrigerator for 5 minutes or until hardened. Break in half for 2 servings.
Nutrition
(per serving)- 68 Calories
- 5g Total Fat
- 2g Saturated Fat
- 0mg Sodium
- 0mg Cholesterol
- 7g Total Carbs
- 2g Fiber
- 3g Sugars
- 2g Protein
- 117mg Potassium
Dark chocolate banana muffins
Prep Time
10 minutes
Cook Time
25 minutes
Servings
12 servings
Serving Size
1 muffin per serving
These tasty muffins are packed with whole grains and bananas, making them a tasty breakfast or snack option, as well as part of your daily treat.
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Ingredients
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Preparation
- Preheat the oven to 350°F. Spray a regular-size muffin pan with nonstick cooking spray.
- Mix bananas, honey, vanilla, egg, oil, and Greek yogurt until well combined. Add flour, cocoa powder, baking soda, and salt. Mix until combined. Stir in ⅓ cup of chocolate chips.
- Pour batter into prepared muffin cups. Sprinkle remaining chocolate chips on top. Bake for 25 minutes until a toothpick comes out clean from the center of a muffin.
Nutrition
(per serving)- 177 Calories
- 7g Total Fat
- 2g Saturated Fat
- 135mg Sodium
- 16mg Cholesterol
- 29g Total Carbs
- 4g Fiber
- 15g Sugars
- 4g Protein
- 117mg Potassium
Dark chocolate peanut butter bites
Prep Time
30 minutes
Cook Time
20 minutes
Servings
12 servings
Serving Size
1 per serving
After dinner is often the time when a bite of something sweet seems to create satisfaction for the rest of the night. Why not make that bite the healthiest and tastiest one it can be? If you love peanut butter and are up for dark chocolate, here you go!
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Ingredients
-
For the Chocolate Layer:
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For the Peanut Butter Layer:
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Preparation
- Line a mini muffin pan with mini cupcake liners and put aside.
- Chocolate Layer: In a small glass bowl, add peanut butter, olive oil, and maple syrup. Microwave for 30 seconds on medium power and stir until smooth. Add vanilla extract and cocoa powder and stir again. Add a teaspoonful of the chocolate mixture to each liner. Place the muffin tin in the freezer.
- Peanut Butter Layer: In another small glass bowl, add peanut butter and maple syrup. Microwave for 30 seconds on medium power and stir until smooth. Add vanilla extract and salt and stir again.
- Remove muffin tin from the freezer. Scoop a teaspoonful of the peanut butter mixture and add to each chocolate layer. Freeze for 30 minutes or until solid. Remove liners from each bite and store in the refrigerator for up to a week or in the freezer for up to 2 months.
Nutrition
(per serving)- 78 Calories
- 5g Total Fat
- 1g Saturated Fat
- 60mg Sodium
- 0mg Cholesterol
- 5g Total Carbs
- 1g Fiber
- 3g Sugars
- 2g Protein
- 22mg Potassium
Mole sauce
Prep Time
10 minutes
Cook Time
30 minutes
Servings
12 servings
Serving Size
1/3 cup per serving
We cannot talk about the benefits of dark chocolate without a tasty, unique mole sauce on the menu. There is so much you can do with mole sauce. It’s perfect for adding a fun twist to any of your traditional Mexican dishes, from chicken and fish to shrimp and vegetables.
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Ingredients
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Preparation
- Heat the olive oil in a saucepan over medium heat. Add the chopped onion and cook, stirring often, until the onions are brown, approximately 10 minutes.
- Add the chili powder, ancho chili powder, brown sugar, garlic, cinnamon, and cloves and stir for 1 minute, until the mix is fragrant. Add the tomatoes, peanut butter, cocoa powder, and water. Stir to combine.
- Reduce the heat to medium-low and cook the sauce, stirring occasionally, for 15 minutes. Remove from heat and season, to taste, withsalt and pepper. Serve with your choice of protein or veggies.
Nutrition
(per serving)- 61 Calories
- 3g Total Fat
- 1g Saturated Fat
- 74mg Sodium
- 0mg Cholesterol
- 8g Total Carbs
- 2g Fiber
- 4g Sugars
- 2g Protein
- 72mg Potassium
Dark chocolate breakfast smoothie
Prep Time
5 minutes
Servings
1 serving
Serving Size
1 per serving
Start your day with this creamy, dreamy, balanced meal-in-a-glass.
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Ingredients
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Preparation
- Place all ingredients except ice in a high-speed blender and puree until smooth. Start with a handful of ice and add more until you’ve reached desired consistency.
Nutrition
(per serving)- 415 Calories
- 6g Total Fat
- 1g Saturated Fat
- 366mg Sodium
- 0mg Cholesterol
- 50g Total Carbs
- 13g Fiber
- 22g Sugars
- 33g Protein
- 592mg Potassium
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