The health benefits of chocolate and recipes for National Chocolate Week (Part 1)
As it’s National Chocolate Week (9th-15th October) it seemed a good opportunity to speak to EIS Nutritionist Terri Paulson to learn about the health benefits of chocolate and try a couple of easy recipes for the lunchbox.
Health benefits of chocolate:
“Chocolate can be eaten as part of a well-balanced diet. Choosing dark chocolate (70-85% cocoa) over milk or white is a better choice as it can help to reduce those ‘sweet cravings’ without as much sugar. There are various proposed benefits of cocoa such as a reduced risk of cardiovascular disease, improved blood flow and providing a source of antioxidants.
“Of course, this doesn’t mean we should eat it every day by the bucket load because it still comes with a hefty amount of calories. Aim to buy good quality chocolate with a high percentage of cocoa, keep it as a treat and importantly, enjoy it!”
Date & oat protein bars
The dates and oats provide fast and slow release carbohydrates to help athletes refuel after training. These are a great recovery snack served with some yoghurt for a protein boost. They are really simple to make and can be stored for a few days.
Makes/serves: 20 small squares
Ingredients:
150 g pitted dates (ideally medjool)
90 g oats
2 scoops whey protein powder (Informed Sport tested)
2 tbsp cocoa powder
80 g mixed chopped nuts
30 g coconut oil
Dash of water
60 g dark chocolate
Method:
1. Blend all the ingredients except chocolate
2. Add water until mixture sticks
3. Press into a greaseproof lined baking tray
4. Melt dark chocolate & drizzle over the mixture
5. Refrigerate for 1-2 hours
6. Once cool slice into squares or bars (wrap in foil for bike fuelling)
7. These will keep in the fridge for 3-4 days
Serving suggestion/alternatives:
Use any type of nut
Replace some of the dates with raisins, dried apricots or cranberries
Try with different protein powder flavours
Serve with yoghurt & berries as a dessert
Terri is a Performance Nutritionist at the EIS for Canoe Sprint, Short Track Speed Skating and England Netball. She’s been at the EIS for two and a half years, having originally made EIS contacts through the Skills4Performance workshop.