How to Make Delicious Dark Chocolate

dark-chocolateIn this post I’m going to let my readers in on one of my “secret” snack recipes. While I never eat the sugar laden chocolate bars found at the regular grocery store, I consume plenty of dark chocolate made from quality ingredients at home. A lot of people seem to believe that a healthy, nutrient-rich diet is dull and boring, but this couldn’t be further from the truth. Who doesn’t love grass-fed meats, fresh fruits, vegetables, seafood, and the occasional treat like dark chocolate?

Health benefits

  • Cocoa butter, cocoa mass and coconut oil are rich in vitamins, minerals, and healthy fats (yes, saturated fat won’t cause cadiovascular disease or kill you)
  • Dark chocolate contains a lot of antioxidants (1). Although I’m not convinced that antioxidants are as beneficial as generally believed, certain organic compounds in chocolate have proven effects on health.
  • Cocoa contains prebiotic compounds (2).
  • Consumption of dark chocolate is associated with several health benefits, such as increased protection against UV lights (3,4), lowered blood pressure and risk of cardiovascular disease (5,6), and improved insulin sensitivity (7).

A word of caution

In the post on food reward I discussed how products with many rewarding qualities can be addictive in the sense that they trigger the food reward center in the brain and make us seek them out again and again. Although dark chocolate is relatively harmless compared to the hyper-rewarding stuff found at the convenience store, it’s not something that should make up a large part of your diet if you’re trying to lose weight.

Basic recipe

  • 1 part organic cocoa butter
  • 1 part organic virgin coconut oil
  • 2 parts organic cocoa mass
  • Sweetener such as honey or stevia
  • Saucepan
  • Small saucepan or glass bowl
  • Large baking pan
  • Greaseproof paper
  • Plastic bags or other type of container

Time requirement: 10 minutes work, 30-60 minutes melting, and 3-4 hours in the fridge before cutting into smaller pieces.

Step 1: Gather ingredients

Dark chocolate 1

Step 2: Put ingredients into a bowl or saucepan, and melt over a water bath for 30-60 minutes

Dark chocolate 2

Step 3: Stir occasionally, and wait until everything is melted

Dark chocolate 3

Step 4: Prepare baking pan

Dark chocolate 4

Step 5: Pour the liquid chocolate into the baking pan

Dark chocolate 5

Step 6: Let the liquid chocolate cool in the fridge

Dark chocolate 6

Step 7: Take the chocolate out of the refrigerator after 3-4 hours

Dark chocolate 7

Step 8: Cut into smaller pieces

Dark chocolate 8

Step 9: Put into plastic bags or other type of container

Dark chocolate 9

Step 10: Keep the chocolate in the fridge

Dark chocolate 10

Bon appetite!

Comments

  1. Looks delicious! Do you have recommendations for amounts of ingredients?

    • Eirik Garnas says:

      Hi Zach!

      I typically make a large batch every time, so about 7 oz. (200 grams) of cocoa butter, 7 oz. (200 grams) of coconut oil, and 14 oz. (400 grams) of cocoa mass. But it doesn’t really matter how much you make at the time.

      • How much honey? Also can you add nuts?

        • Eirik Garnas says:

          Hi Connie! The amount of honey really depends how sweet you want it. I’ve never actually used honey myself, but I’m guessing it should work.
          Yes, you can add nuts. Just use a knife or food processor to cut them into smaller pieces first.

  2. Spennendee for oss sjokoladeeelskere :)! dette skal jeg prøve i helgen :-D Gøy med hjemmesiden din, kjempemasse bra! stå på Eirik :-D

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