CHIP Alumni Association (PACAA)

CHIP Tip No. 27: Healthy Dark Chocolate
from CHIP Clinical Manager Amy Lister, R.D.

Treat yourself and your sweetheart to a delicious dessert that not only tastes great, but is actually good for your hearts.

Valentine's Day is a time to spoil your sweetie. A heart-healthy dinner is a great way to celebrate both cupid's special day and American Heart Month (February). To top off the healthy meal of your choice, I recommend the Dark Chocolate Raspberry Tart recipe shared below. It tastes decadent—yet you can serve it with a clear conscience.

Surprised chocolate is heart-healthy? Research by Italy's National Institute for Food and Nutrition Research shows that moderate amounts of dark chocolate—but not milk chocolate or chocolate eaten with milk—is a potent antioxidant. Antioxidants gobble up free radicals, those destructive molecules that have been implicated in heart disease and other ailments.

The Journal of the American Medical Association also reported that cocoa phenols, which are plentiful in dark chocolate, can lower blood pressure in those with mild high blood pressure. Every day for two weeks the lucky folks in one study ate a 100-gram chocolate bar and were asked to balance its 480 calories by not eating other foods similar in nutrients and calories. Half of the patients were given dark chocolate and the other half received white chocolate. Only those who ate the dark chocolate experienced a significant drop in blood pressure.

Another study suggests that stearic acid, the primary fat in chocolate, does not appear to increase cholesterol levels when consumed in moderate amounts along with a healthy diet.

Of course, this great news isn't license to partake of large quantities of dark chocolate daily. The key is to choose chocolate that contains at least 70% cocoa, eat it in moderation and to consume it instead of other foods similar in calories—while continuing to eat a healthy, balanced diet.

In the chocolaty recipe below, raspberries and oats provide additional delicious flavors, plus powerful anti-inflammatory properties and soluble fiber to help lower cholesterol. It's a heart-felt way to say "I love you" on Valentine's Day or any romantic occasion. Bon Appétit.

Dark Chocolate Raspberry Tart
Amy Lister, R.D.

Crust:

• ¾ cup rolled oats
• ½ cup whole wheat flour
• ¼ teaspoon baking soda
• 2 tablespoons brown sugar
• 2 teaspoons ground cinnamon
• 1 tablespoon ground flaxseed
• 1 tablespoon canola oil
• 4 tablespoons plain, non-fat, organic yogurt

Topping:

• ¼cup dark chocolate morsels or bar cut into pieces
• ½ cup raspberry 100% fruit spread
• 2 cups fresh raspberries
• 1 teaspoon natural vanilla extract
• Confectioner's sugar to dust top (optional)

1. Preheat oven to 375 degrees
2. To make the crust, place dry ingredients in a food processor and pulse for 2 seconds
3. Gradually add wet ingredients until the dough becomes slightly sticky. Add a few drops of water to moisten the dough if necessary. Continue to pulse in 2 second increments
4. Place the dough on an oiled baking sheet and, using your fingers, form it into a 9" circle (use a standard 9" pie plate as a quick guideline)
5. With oiled fingers, pinch the sides of the dough to form a rim.
6. Bake for 10 minutes. Remove from the oven and sprinkle chocolate pieces across the crust; bake 2 minutes to melt the chocolate
7. Remove from the oven and spread the chocolate evenly across the crust; set aside to cool
8. Cook raspberry fruit spread and vanilla over medium heat until the mixture begins to melt
9. Brush mixture over the cooled chocolate crust
10. Arrange raspberries evenly on the crust. Sprinkle with confectioner's sugar if desired

Makes 8 servings

Nutritional information per serving: 170 calories, 4.5 gm fat, 1 gm saturated fat, 3 gm protein, 32 gm carbohydrate, 4 gm fiber, 50 mg sodium