PERSONAL GROWTH

Feature Article: The Benets of Fermented Food Never Tasted So Sweet

By Jodi Friedlander, N.C.
hocolate. Considered by some to be an aphrodisiac, by others to be an antidepressant, chocolate is a food that people feel passionately about - a passion that goes beyond a love for the sweetness of most candies or desserts. For the true chocoholic, just thinking about chocolate can evoke pleasure, though the bodys physical response is likely due to one or more of the cacao beans more than 380 known chemicals (Andjar, Recio, Giner, & Ros, 2012). Research is proceeding at a fast clip to reveal the cacao beans specific chemicals and chemical combinations, so we can better understand its effects. Chocolate may be best known for producing increased energy and euphoria, both of which may be due to the stimulants it contains. Caffeine, the best known of these, is present in chocolate, as is theobromine, a weaker stimulant. Yet these two compounds, depending on the variety of cacao beans used, generally comprise one-half percent or less, each, of the total content of chocolate products (del Rosario Brunetto et al., 2010). Along with phenylethylamine, a stimulating neurotransmitter found in the brain and in small amounts in the cacao bean, these stimulants increase the activity of other neurotransmitters that elicit feelings of pleasure and well-being. Of greater importance, chocolate appears to confer some important health benefits. As with most plant foods, chocolate contains powerful antioxidant properties in the form of phenolics. In fact, dark chocolate has more phenolics and higher antioxidant capacity, on a per serving basis, than green tea, black tea, grapes and berries, or red wine (Andjar et al., 2012). The phenolics in chocolate are flavonoids, which have been shown to promote a number of cardiovascular benefits, including decreasing the oxidation of LDL cholesterol, which is now believed to be responsible for the formation of arterial plaques. Chocolate has also been found to lower blood pressure and reduce the risk of cardiovascular events, especially stroke (Buijsse, Weikert, Drogan, Bergmann, & Boeing, 2010). A small, randomized, double-blinded study found that small amounts of flavonoidrich chocolate (1.6 oz per day for two weeks) improved blood vessel dilation, an effect that was found to be due primarily

to the presence of epicatechin, a specific flavonoid that has been shown to be particularly beneficial in blood vessel functions, and which our bodies absorb and utilize very well (Engler et al., 2004). High cocoa content chocolate (70 80% cocoa solids) also contains about 65 mg of magnesium per ounce (USDA, 2012), a mineral essential for heart health and often deficient in the western diet. Other studies have shown chocolate to improve insulin sensitivity (Hooper et al., 2012), reduce inflammation, improve immune function, and inhibit the aggregation of blood platelets, which contribute to blood clots (Afoakwa, 2008). Chocolates phenolic compounds may also be protective against neurodegenerative conditions, such as Alzheimers, as well as against cancer, due to their antiproliferative, antimutagenic, and chemoprotective properties (Andjar et al., 2012). In addition to the health-enhancing effects of chocolates phenolic content, there is another aspect to consider: chocolate is a fermented food. A crucial step in the processing of cacao beans involves a three to seven day fermentation process that creates the same gut-friendly probiotic organisms that are produced in other naturally fermented foods (Illeghems, De Vuyst, Papalexandratou, & Weckx, 2012). Roasting the beans, which kills off these bacteria, may not destroy their health benefits. One of the fascinating recent discoveries about probiotic bacteria of all types is that many of them, particularly of the Lactobacillus strains, retain potent immune-modulating qualities even after they are dead (Taverniti & Guglielmetti, 2011; Adams, 2010). Some are even more effective after heat inactivation than their live counterparts. As for chocolate exacerbating acne or contributing to tooth decay? Its the sugar in it, not the chocolate that deserves the blame. In fact, the cocoa butter may provide some protection against tooth decay and dental disease (Andjar et al., 2012). In an animal study of periodontal disease, a cocoa-enriched diet diminished the oxidative stress that accompanies periodontitis, thereby inhibiting progression of the condition (Tomofuji et al., 2009).

SPRING 2014

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FEATURE ARTICLE

Which brings me to a very important point: chocolates beneficial effects are conferred only if the chocolate is properly processed and high enough in cocoa content. Thats the trick. The chocolate Im referring to is not the chocolate in candy bars or milk chocolate. The chocolate to look for will have at least 70% cocoa content and will have been processed with little alkalizing (Dutch process), in order to preserve its antioxidant properties. And though raw chocolate products have gained recent popularity, roasting the beans has been shown to raise, not reduce, their antioxidant power (Summa et al., 2006). So, go ahead and savor one or two ounces of high quality, dark, rich chocolate or, even better, try your hand at one of the delicious and health supportive chocolate-rich recipes below that our students learn in our Natural Chef program.

Grain-Free, Dairy-Free Chocolate Cake

This decadent chocolate cake is entirely free of grains and dairy. The coconut flour is slightly sweet and very rich. Coconut flour absorbs a lot of moisture during baking, but the addition of liquid sweetener and eggs keep this cake very moist. The layers are tall enough to be split, once the cake has cooled, making for an elegant four layered cake.

INGREDIENTS
7 Tbs coconut flour (or 2.1 oz) 3 Tbs cocoa powder (or 0.6 oz) tsp sea salt tsp baking soda 5 eggs cup tea seed or almond oil 1 cups maple syrup 1 tsp vanilla extract

Date Chocolate Nut Truffles

INGREDIENTS
cup finely diced dried apricots 2 Tbs boiling water 2 oz 70% dark chocolate, finely chopped 1/3 cup + 2 Tbs almonds 1 cup pitted and halved Medjool dates 1 tsp orange zest 1/8 tsp sea salt cup shredded coconut

PROCEDURE
1. Preheat oven to 325 F. Line 2 six inch round cake pans with parchment paper and grease the sides. 2. Sift together the coconut flour, cocoa, salt, and soda. Set aside. 3. Add eggs, oil, maple syrup, and vanilla to the bowl of a stand mixer (a hand mixer will work, just use a large bowl). Beat the wet ingredients until combined, then add the dry mixture. Beat on medium speed for 2 minutes, or until well incorporated and no lumps remain. The batter will be quite thin. 4. Divide the batter evenly between the pans (about 14.1 ounces per pan) and bake until the center bounces back when lightly touched and a toothpick inserted in the center comes out clean, about 35 minutes. Yield: 2 six inch cakes

PROCEDURE
1. Soak the diced apricots in cold water for 5 minutes. Drain well and set aside. 2. Stir the boiling water into the chopped chocolate in a medium bowl and let stand for 30 seconds. Using a whisk, stir until the chocolate is completely melted and glossy. 3. Pulse the almonds until coarsely chopped. Add the dates, orange zest, salt and chocolate mixture and process until smooth, about 1 minute. Transfer to a bowl and add the apricots. Stir to combine. Cover and chill until firm, approximately 1 hour. 4. Scatter the coconut on a large plate. Scoop 1 Tbs of the chocolate mixture and roll into a smooth ball. Roll in the coconut to coat. Repeat with the remaining mixture. Chill thoroughly before serving. Yield: 20 Truffles

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Dark Chocolate Decadence Frosting

Crme frache, full of live active cultures, is a great stand-in for sour cream in this decadent frosting recipe.

REFERENCES
Adams, C.A. (2010, Jun). The probiotic paradox: Live and dead cells are biological response modifiers [Abstract]. Nutr Res Rev, 23(1):37-46. doi:10.1017/ S0954422410000090 Afoakwa, E.O. (2008). Cocoa and chocolate consumption are there aphrodisiac and other benefits for human health? [Abstract]. South African Journal of Clinical Nutrition, 21(3):107-113. ISSN:16070658. Available at: http://works.bepress.com/ emmanueloheneafoakwa/90 Andjar, I., Recio, M.C., Giner, R.M., & Ros, J.L. (2012, Oct 24). Cocoa polyphenols and their potential benefits for human health [PDF]. Oxid Med Cell Longev, 2012: 906252. Epub ahead of print. Available at http://www.ncbi.nlm.nih.gov/pmc/ articles/PMC3488419/pdf/OXIMED2012-906252.pdf Buijsse, B., Weikert, C., Drogan, D., Bergmann, M., & Boeing, H. (2010, Mar 30). Chocolate consumption in relation to blood pressure and risk of cardiovascular disease in German adults [PDF]. Eur Heart J, 31(13): 1616-1623. doi:10.1093/ eurheartj/ehq068 del Rosario Brunetto, M., Gutirrez, L., Delgado, Y., Gallignani, M., Zambrano, A., Gmez, A. Romero, C. (2007). Determination of theobromine, theophylline and caffeine in cocoa samples by a high-performance liquid chromatographic method with on-line sample cleanup in a switching-column system [Abstract]. Food Chemistry, 100(2):459467. doi:10.1016/j.foodchem.2005.10.007 Engler, M.B., Engler, M.M., Chen, C.Y., Malloy, M.J., Browne, A., Chiu, E.Y. MietusSnyder, M.L. (2004, Jun). Flavonoid-rich dark chocolate improves endothelial function and increases plasma epicatechin concentrations in healthy adults [PDF]. J Am Coll Nutr, 23(3):197 204. Retrieved from http://www.jacn.org/ content/23/3/197.full.pdf+html Hooper, L., Kay, C., Abdelhamid, A. Kroon, P.A., Cohn, J.S., Rimm, E.B., & Cassidy, A. (2012). Effects of chocolate, cocoa, and flavan-3-ols on cardiovascular health: A systematic review and metaanalysis of randomized trials [Abstract]. Am J Clin Nutr, 95(3):740-751. doi:10.3945/ajcn.111.023457 Illeghems, K., De Vuyst, L., Papalexandratou, Z., & Weckx, S. (2012). Phylogenetic analysis of a spontaneous cocoa bean fermentation metagenome reveals new insights into its bacterial and fungal community diversity [PDF]. PLoS ONE, 7(5):e38040. doi:10.1371/journal.pone.0038040 Summa, C., Raposo, F.C., McCourt, J., Scalzo, R.L., Wagner, K-H., Elmadfa, I., & Anklam, E. (2006). Effect of roasting on the radical scavenging activity of cocoa beans [Abstract]. Eur Food Res Technol, 222:368-375. doi:10.1007/s00217-005-0005-2 Taverniti, V. & Guglielmetti, S. (2011, Apr 16). The immunomodulatory properties of probiotic microorganisms beyond their viability (ghost probiotics: Proposal of paraprobiotic concept) [Electronic version]. Genes Nutr, 6(3):261274. doi:10.1007/ s12263-011-0218-x Tomofuji, T., Ekuni, D., Irie, K., Azuma, T., Endo, Y., Tamaki, N. . . . Morita, M. (2009, Nov). Preventive effects of a cocoa-enriched diet on gingival oxidative stress in experimental periodontitis [Abstract]. J Periodontol, 80(11):1799-808. doi:10.1902/jop.2009.090270 United States Department of Agriculture (USDA). (2012, Sep). Nutrient data for 19904, chocolate, dark, 70-85% cacao solids. Composition of Foods Raw, Processed, Prepared. USDA National Nutrient Database for Standard Reference, Release 25. Retrieved from http://ndb.nal.usda.gov/ndb/foods/show/6229?fg= & man= &lfacet= &format= &count= &max=25 &offset=25 &sort= &qlookup=chocolate

INGREDIENTS
8 oz 70% dark chocolate, finely chopped cup crme frache tsp sea salt

PROCEDURE
1. Melt the chocolate in a metal bowl over a pan of barely simmering water. Stir constantly. 2. When chocolate is melted, remove from heat and stir in remaining ingredients. 3. Allow to cool slightly in fridge until firm enough to spread. If the frosting gets too stiff, whip with a hand mixer until fluffy or allow to soften at room temperature. Yield: 2 cups

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