How to Make Bulletproof(ish) Chocolate at Home

If you’re like me, you love to eat chocolate. As a nutritionist, I’m often clearing up the confusion about chocolate and telling people that YES, chocolate can be good for you. However, when it comes to chocolate, not just any will do. I don’t recommend most of the ones on the supermarket shelves as many contain dubious ingredients such as soy lecithin, hydrogenated vegetable oils, skim milk powder, refined sugars, barley malt extract, flavours and other additives that are not beneficial for optimal health.

I recommend buying real chocolate made from pure cacao, with an ingredients list of items you could make yourself at home. So let’s get this myth out of the way once and for all, REAL chocolate made from cacao isn’t bad or unhealthy, in fact, it contains some pretty wonderful nutritional properties.

So what is the good stuff in chocolate?

• It’s incredibly rich in antioxidants which help to protect the body against aging caused by free radical damage and oxidation
• Help reduce high blood pressure
• Improves circulation
• Beneficial effects for insulin resistance
• A rich source of bioavailable magnesium
• Cacao also contains iron, zinc, sulphur, copper, Vitamin C, potassium, amino acids, and minerals
• Enhances mood, stimulates endorphins, dopamine, serotonin and anandamide (so it can act as an antidepressant)
• It contains a unique property called Theobromine (a property related to caffeine) which has been found to act as a diuretic, stimulating the nervous system, lower blood pressure, help with asthma and increase energy levels

When it comes to chocolate, eat only the best made from REAL food ingredients. I always make my own chocolate using only 4-5 ingredients: cacao powder, cacao butter, a pinch of quality Himalayan salt (to help bring out the chocolate flavour), coconut oil and honey/stevia to taste. I then love to add extra ingredients like activated or roasted nuts or seeds, coconut flakes, dried fruits, peppermint, lime or orange essential oil or nut butter to make a chocolate nut fudge.  

When you make your own real homemade chocolate, savour it, enjoy the experience and make it last! Choose your chocolate wisely and don’t settle for anything but the best. Here are 2 of my favourite healthy ‘chocolate’ recipes, I hope you enjoy them as much as I do!  

Coconut & Berry Chocolate Bites

Ingredients

• ½ cupCacao Butter
• ½ cupChocolate Powder
• 2 -3 Tbsp ofGrass Fed Ghee or coconut oil
• Raw honey or liquid stevia to taste
• 1 tsp vanilla powder
• A pinch of Himalayan salt
• ¼ cup coconut flakes
• ½ cup fresh berries (strawberries, blueberries or raspberries)

 Method

1. Melt the cacao butter, chocolate powder, coconut oil (or ghee) together over low heat in a small saucepan, and stir through to combine.
2. Once completely melted, remove from the heat and set aside.
3. Line a small-medium container with baking paper.
4. Now mix the honey or stevia, salt, and vanilla into the chocolate mix, stirring to combine. Taste the mixture and adjust if needed.
5. Pour the chocolate mix over the baking sheet then sprinkle with berries and coconut flakes.
6. Place in the fridge or freezer until set.
7. Once ready, cut the chocolate into pieces.
8. Enjoy!
9. Store in the fridge or freezer.

Resources

Corti R et al; 2009. Contemporary Reviews in Cardiovascular Medicine. Cacao and Cardiovascular Health. American Heart Association. Pp. 1433-1439.

Dillinger TL et al; 2000. , Food of the Gods: Cure for Humanity? A Cultural History of the Medicinal and Ritual Use of Chocolate. Journal of Nutrition. 130: Pp. 2057S-20579.

Higginbotham E. Taub PR. 2015. Cardiovascular Benefits of Dark Chocolate. Curr Treat Options Cardiovasc Med. 17 (12); Pp. 54.

Van Wensem J. 2015.Overview of scientific evidence for chocolate health benefits. Integr Environ Assess Manag. 11 (1); Pp. 176-177.

Francisco J et al; 2013. The effects of cocoa on the immune system. Front Parmacol. Pp. 71.

by Jordan Pie

Jordan is an accredited holistic Nutritionist and Certified GAPS Practitioner. Jordan has a passion and desire to want to help as many people as possible first to heal, followed by achieving and sustaining vibrant health and wellness through the healing power of food.