How to make Healthy Chocolate Dishes for kids?
People have loved chocolate and chocolate dishes all over the world for ages. Chocolates is typically made from cocoa beans that undergo various processes, including fermentation, drying, roasting, and grinding. The resulting cocoa mass is then combined with other ingredients such as sugar, milk powder, and cocoa butter to create different types of chocolate. Dark chocolate contains a higher percentage of cocoa solids and is often preferred for its rich and intense flavor. Milk chocolate incorporates milk powder or condensed milk, providing a creamy and sweet taste. White chocolate, on the other hand, lacks cocoa solids and is made primarily from cocoa butter, sugar, and milk. Chocolate not only satisfies our sweet cravings but also contains beneficial compounds like antioxidants, flavonoids, and minerals.
However, it’s important to know that chocolate should be consumed in moderation as part of a balanced diet, considering the added sugars and potential calorie content. As such, it is essential to ensure that the chocolate dishes that we eat are not just sugar and calories. We can do that by preparing healthy dishes at home with the addition of chocolate to the dish.
Creating healthy chocolate dishes involves using nutritious ingredients, minimizing added sugars, and opting for healthier preparation methods. Here are some general guidelines and ideas to make healthy chocolate dishes:
- Choose Dark Chocolate: Opt for dark chocolate with a higher percentage of cocoa (70% or higher) as it contains less sugar and more antioxidants compared to milk or white chocolate.
- Use Natural Sweeteners: Instead of refined sugars, consider using natural sweeteners like honey, maple syrup, or mashed bananas to add sweetness to your chocolate dishes. They provide some additional nutrients and have a lower glycemic index.
- Incorporate Nutritious Additions: Add nutrient-rich ingredients to your chocolate dishes, such as fresh fruits, nuts, seeds, or even vegetables like avocado or sweet potato. These additions boost the nutritional value and add texture and flavor.
- Experiment with Healthy Substitutes: Explore alternative ingredients to make your chocolate dishes healthier. For example, you can substitute all-purpose flour with whole wheat flour or almond flour, and replace butter with mashed avocado or coconut oil for added nutrients.
- Moderate Portion Sizes: While incorporating healthier ingredients is important, it’s also crucial to be mindful of portion sizes. Enjoy your healthy chocolate dishes in moderation to maintain a balanced diet.
Now, let’s look at a couple of specific recipes for healthy chocolate dishes:
Chocolate Banana Oatmeal
Equipment
- 1 Saucepan
Ingredients
- 1 ripe banana mashed
- 1/2 cup rolled oats
- 1 cup milk or a dairy-free alternative
- 1 tablespoon cocoa powder
- 1 tablespoon natural sweetener e.g., honey or maple syrup
- Optional toppings: sliced bananas chopped nuts, or dark chocolate shavings
Instructions
- In a saucepan, combine mashed banana, rolled oats, milk, cocoa powder, and sweetener. Mix well.
- Place the saucepan over medium heat and cook, stirring frequently, until the mixture thickens to your desired consistency.
- Remove from heat and transfer to a bowl.
- Top with sliced bananas, chopped nuts, or dark chocolate shavings.
- Serve and enjoy!
Chocolate Avocado Smoothie
Equipment
- 1 Blender
Ingredients
- 1 ripe avocado
- 1 cup milk or a dairy-free alternative
- 2 tablespoons cocoa powder
- 1 tablespoon natural sweetener e.g., honey or maple syrup
- Handful of spinach optional, for added nutrients
- Ice cubes optional, for a chilled smoothie
Instructions
- Scoop the flesh of the avocado into a blender.
- Add milk, cocoa powder, sweetener, and spinach (if using).
- Blend until smooth and creamy.
- Add ice cubes if desired and blend again until well combined.
- Pour into a glass and enjoy your nutritious chocolate avocado smoothie.
You can also try few more of these healthy dishes based on chocolate at home that are relatively healthy for kids:
- Dark Chocolate-Covered Strawberries: Dip fresh strawberries in melted dark chocolate for a sweet and antioxidant-rich treat.
- Chocolate Banana Pops: Insert popsicle sticks into peeled bananas, freeze them, and then dip them in melted dark chocolate. You can also roll them in chopped nuts or shredded coconut for added texture.
- Chocolate Chia Pudding: Mix chia seeds, cocoa powder, milk (or a dairy-free alternative), and a sweetener of your choice. Let it sit in the refrigerator until it thickens into a pudding-like consistency.
- Chocolate Dipped Oranges: Peel and separate orange segments, and dip them halfway into melted dark chocolate. Allow the chocolate to set before serving.
- Chocolate Protein Balls: Combine dates, nuts (such as almonds or cashews), cocoa powder, and a touch of honey in a food processor. Roll the mixture into small balls and refrigerate until firm.
- Chocolate Avocado Mousse: Blend ripe avocados, cocoa powder, a sweetener, and a splash of milk or a dairy-free alternative until smooth and creamy. Serve chilled.
- Chocolate Yogurt Parfait: Layer Greek yogurt, a sprinkle of cocoa powder, and fresh berries in a glass. Repeat the layers and top with a drizzle of honey.
- Chocolate Oatmeal: Prepare a bowl of oatmeal and stir in a tablespoon of cocoa powder, a drizzle of honey, and a handful of chopped nuts or sliced bananas for added flavor and texture.
- Chocolate Quinoa Bites: Mix cooked quinoa, cocoa powder, almond butter, a sweetener, and a pinch of salt in a bowl. Roll the mixture into small bite-sized balls and refrigerate until firm.
- Chocolate Smoothie Bowl: Blend frozen bananas, cocoa powder, milk (or a dairy-free alternative), and a handful of spinach for a nutritious and chocolatey smoothie. Pour the smoothie into a bowl and top with sliced fruits, granola, or nuts.
Remember, chocolate can be a delightful treat for kids when consumed in moderation. It is essential to choose age-appropriate chocolate options for children. Dark chocolate with a higher percentage of cocoa solids is generally a healthier choice as it contains less sugar and more antioxidants compared to milk or white chocolate. Chocolate can provide a small boost of energy and uplift the mood due to its content of natural compounds like theobromine and phenylethylamine. Additionally, chocolate can be a source of minerals such as iron, magnesium, and zinc.
However, it’s important to remember that chocolate should not replace nutritious foods in a child’s diet, and portion sizes should be controlled to prevent excessive sugar intake. Parents should consider individual dietary needs, potential allergies, and consult with healthcare professionals for specific guidance on incorporating chocolate into their child’s diet.
