4 Easy Ways to Enjoy more Chocolate and Flax: Perfect Partners for Health

Cocoa and Flax: a health-giving twosome

Theobroma, the scientific name of the tree chocolate comes from, translates as “food of the gods”.  It’s hard to know whether this is comes from  its sublime flavour or amazing health properties that help people live longer healthier lives.  The ancient cultures of Central and South America appreciated both and considered cocoa a divine gift.

Once you become a fan of flax and experience its health benefits, you’ll probably want to make more healthy food choices of that standard.  Cocoa (the basis of chocolate) is another food with real, evidence-supported health credentials. Both flax and cocoa are super healthy seeds (cocoa is called a bean because of how it grows but it’s not a legume) they are two of the best wholefoods – with nothing good taken away; nothing bad added. Both can be added to other foods to enhance the nutritional value.

Two of the key principles of eating for health:

1. Choosing good, whole foods that are naturally rich in antioxidants,
2. Eating plenty of fibre-rich, gut-biome-friendly foods.

This often brings noticeable benefits both measurable improvements in health and a greater sense of wellbeing. Cocoa and flax are both excellent ways to boost your intake of antioxidants and fibre.

Milk Chocolate destroys Cocoas Health Benefits.

Most chocolate bars contain added sugar and fats, and milk chocolate—or milky chocolate drinks—lose most of their antioxidant value. This is because casein, the protein in dairy milk, chemically binds with antioxidants and neutralises  cocoa’s healthfulness.   Oat, almond, soya and other non-dairy “milks”(and water)  keep the antioxidant power of cocoa.

Cocoa can be used to control cravings

You’ve probably heard people say, “Chocolate’s good for you” which can sound like the perfect excuse for another bar!   Cocoa gives us health benefits and intense flavour of chocolate but it’s the sugar, fat and dairy in chocolate that can cause hard-to-resist  cravings. The trick is to combine cocoa with healthier foods instead, satisfying our chocolate addiction and appetite in one go which which makes it easier to control our naughty cravings for chocolate.

Chocolate & Flax Recipes, Flavour Without Restrictions

No matter your dietary restrictions, adding flax and cocoa to your meals is a delicious way to increase your nutritional intake while adding richness and flavour.

Healthy Ways to Enjoy Chocolate and Flax

1. The Ultimate Healthy Cocoa Drink

A drink that’s sugar-free, dairy-free, alcohol-free(!?) and almost carb-free with added omega-3.

This close to the way the ancient Aztecs enjoyed the chocolate they worshipped. In modern times it was noticed that the Kuna Indians of Central America who consumed this drink had reduced risk of cardiovascular disease and lower blood pressure. I started drinking it as part of my tactics to lose weight and I have loved it ever since.

Great for elevenses or an afternoon pick-me-up.  For a real nightcap, I sometimes add a small shot of spiced rum or liqueur.

I’ve shared this recipe with many people and it often becomes a favourite drink.

How to make it:

• Put 1-2 teaspoons of the best non-dutched cocoa or cacao powder in a mug (I always use 2 heaped teaspoons of cocoa because it seems to make it less bitter and tastier)
• Fill with boiling water and stir well
• Add 1 teaspoon of Flax Farm Cold-Pressed Flaxseed Oil for creaminess and omega-3
• Optional: sweeten to taste
• Tip: add a cinnamon stick to add flavour  and so you can stir the drink occasionally so you don’t waste any of the antioxidant-rich cocoa solids!

The original way to enjoy cocoa was without milk or sugar. Don’t worry if you think cocoa is bitter putting in two teaspoons of cocoa makes it less better due to a phenomenon called taste adaptation.  Of course if this seems a bit spartan, make it with your favourite milk and  add a healthy sweetener.

2. Chocolate-Flax Porridge

All Flax Farm porridges and mueslis are delicious with cocoa. Just add 1–2 tablespoons of cocoa before cooking. Use non-dairy milk, water, or a mix of both. Sweeten to taste as required.

Particularly luxurious and Low GI when made with one of our Oat-free Flax Porridges such as 10-Seeded Luxury Flaxseed & Buckwheat Porridge with Quinoa

If you prefer a cool, muesli style breakfast using cold liquid, mix cocoa with a small amount first to prevent lumps. Adding Flax Farm Cold-Pressed Flaxseed Oil will make it smoother, creamier and it’s a great way to add omega-3

Typical recipe

• 45-60g Flax Farm Flax Porridge or Muesli
• 3 dates (or equivalent) chopped
• 1-2 Tablespoons cocoa or cacao powder
• Sprinkle of spices (optional), such as ginger, vanilla, cinnamon, nutmeg or mixed spice to taste
• 200-260 ml “milk” (preferably non-dairy) more or less to your taste
• Sweeten to taste (optional)
• 1-2 teaspoons Flax Farm Cold-Pressed Flaxseed Oil (optional)

Top with fruit and berries as required

3. Flax with Chocolate, Pear & Ginger

This is a wonderful fragrant breakfast or dessert. ticks all the super healthy boxes and very satisfying

How to make it:

• Mix 1½ mugs of water or (non-dairy) milk with 1 tbsp cocoa
• 2 Tablespoons  or 25g Flax Farm Ground Flaxseed
• Add 2 dessert pears, cored and chopped into large chunks
• Add 1 tsp to 1 tbsp grated fresh ginger or to taste (or ¼ as much if using dried ginger)
• Cook on the hob for ~10 minutes or microwave for 4–5 minutes until porridge is  the pears are soft
• Serve warm and enjoy!
• A dollop of yoghurt goes well with it but because of the reaction between dairy protein and antioxidants, nutritionally it’s better to have coconut or soya yoghurt,

       4. Chocolate Flax and Banana with fruit, seeds and nuts, breakfast or dessert, tastes like chocolate truffle

Made with Amla powder or fresh citrus for amazing antioxidant polyphenol content.  This is as simple as mashing ground flaxseed, cocoa powder, banana and nut butter (or tahini or other seed butter) with Amla or citrus and topping with nuts and berries. Recipe

How Good Is Cocoa Really?

Cocoa is very rich in natural polyphenol antioxidants called flavonoids. It actually has more antioxidant power than green tea or red wine, and rivals superfoods like blueberries and garlic. Just a couple of teaspoons of cocoa powder per day can have measurable benefits for your health. In fact, chocolate is one of the highest antioxidant foods in the world.

Cocoa Nutrients per 100g

In addition to being rich in antioxidants, it is a high fibre food and gas good mineral content, including: Calcium, Iron, Magnesium, Phosphorus, Potassium, ,Sodium, ,Zinc, Copper, Manganese, Selenium.  It also contains the vitamins B1, B3 and B9, Folate.

Understanding Cocoa: How to Get the Best from it

Dutched or Non-Dutched?

When buying cocoa it is worth considering the degree of processing it’s been through.  Some cocoa powders are “dutched” or alkalised. This process makes the cocoa less bitter and darkens its colour and enhances some chocolatey flavour notes but it also removes up to 60% of the antioxidants.

In the UK the tub of cocoa will seldom tell you whether is or isn’t dutched so you need to do a bit of detective work or use the internet. You can usually tell the difference by colour:

• Natural cocoa: mid-reddish brown, is pure and contains no additives
• Dutched cocoa: darker, from red-brown to nearly black, usually contains acidity regulators.

Cocoa, Cacao or Drinking Chocolate?

• Cacao is the least processed forms of cocoa such as nibs. It’s has been fermented,  is non-dutched, with a slightly bitter, fragrant flavour, and is slightly higher in antioxidants than standard cocoa.
• Cocoa is simply the roasted, ground form of the cacao and is usually slightly more flavoursome.
• Drinking chocolate, on the other hand, usually contains sugar and is often made from dutched cocoa. It may also include:
  • Acidity regulators (e.g., potassium carbonate)
  • Flavourings,
  • Milk solids,
  • Maltodextrin
  • Emulsifiers like soy lecithin
  • Salt

These extras may enhance flavour and mouthfeel, but they significantly reduce the health value!

For health benefits, choose natural, non-dutched cocoa or raw cacao whenever possible.   If you find cocoa and dark chocolate more bitter than you are used to, stick with it and you’ll learn to love its bitterness.

The Geeky Bit: What Makes Cocoa So Healthy?

Cocoa’s antioxidants include flavonols, catechins, anthocyanins, and procyanidins—powerful compounds that support health throughout the body. They are particularly beneficial for:

• Cardiovascular health
• Blood pressure regulation
• Reducing inflammation
• Supporting cognitive function

References

The Health Effects of Chocolate and Cocoa: A Systematic Review

Cocoa Flavanols and Cardiovascular Health

Eating chocolate linked to ‘lower heart disease and stroke risk’