Take advantage of chocolate's health benefits with these snacks


Looking to add a healthy bit of chocolate to your diet? BIDMC dietitian Elisabeth Moore, RD, LDN, has developed these easy-to-make snacks — containing just the right amount of dark chocolate to satisfy your sweet tooth and protect your heart.

Fruity Chocolate Smoothie

Serves 2

chocolate smoothie with raspberriesIngredients

1 cup plain almond milk
1 banana, frozen
1/2 cup raspberries, frozen
2 Tbsp dark chocolate chips or chunks (80% cacao)

Directions

Place the first 3 ingredients in a blender and blend through. Mix in the chocolate chips and blend for a short time so the chocolate stays slightly chunky.

Nutrition Facts: Total calories per serving: 125; Total fat: 4g; Saturated fat: 1.5g; Total cholesterol: 0mg; Sodium: 75mg; Total carbohydrate: 21g; Total fiber: 5g; Sugar: 11g; Protein: 2g


Dark Chocolate Covered Walnuts

chocolate and walnutsIngredients

Serves 8

4 oz. dark chocolate chips
2 Tbsp low fat milk
2 cups walnut halves

Directions

Combine the chocolate chips and milk in a metal bowl sitting on top of a pan of simmering water.

Stir until melted. (More milk can be added to achieve desired consistency.) Remove from heat and stir walnuts in until coated.

Place walnuts on wax paper and refrigerate to cool.

Nutrition Facts: Total calories per serving: 235; total fat: 19g; saturated fat: 2.5g; total cholesterol: 1mg; sodium: 5mg; total carbohydrates: 11g; total fiber: 3g; sugar: 8.5g; protein: 4g


Munchie Mix 

Serves 6

bowl of trail mixIngredients

1 cup plain wheat squares, spoon size
1 cup plain round wheat cereal
1/4 cup cashews (no salt added)
1/4 cup almonds (no salt added)
1/2 cup dried apricots, chopped
1/4 cup dark chocolate chips

Directions

Combine all ingredients and snack away!

Nutrition Facts: Total calories per serving: 178; total fat: 8.8g; saturated fat: 2.8g; trans fat: 0g; polyunsaturated fat: 1.3g; monounsaturated fat: 3.6 g; total cholesterol: 0mg; potassium: 230.2mg; sodium: 38.3mg; total carbohydrates: 24.2g; total fiber: 3g; sugar: 9.7g; protein: 3.8g


Elisabeth (Liz) Moore, RD, LDN, is our resident guru in heart-healthy nutrition. She is a registered dietitian for BIDMC's CardioVascular Institute (CVI) and sees patients in BIDMC's outpatient nutrition clinic and the CVI's Cardiovascular Health and Lipid Center. Moore received her BS degree in human nutrition from the University of Massachusetts-Amherst.

Above content provided by the CardioVascular Institute at Beth Israel Deaconess Medical Center. For advice about your medical care, consult your doctor.

July 2017