Chocolate for Adults Only!
I call this Chocolate For Adults Only because it is certain to leave young, sugar-craving palates unsatisfied. But rest assured, it is appropriate for the most serious chocolate craving!
This is a way to obtain the rich flavors and textures of cocoa, the health benefits (for example, blood pressure reduction and anti-oxidation) of cocoa flavonoids, while obtaining none of the sugars/carbohydrates . . . and certainly no wheat or grains!
It is easy to make, requiring just a few ingredients, a few steps, and a few minutes. Set aside and save some for an indulgence, e.g., dip into natural peanut or almond butter.
Variations are easy too: a few drops of orange extract and orange zest, a few drops of peppermint extract, some unsweetened dried berries, and a few drops of berry extract, among others.
Regardless of which variation you choose to make, be sure to taste your mixture before allowing to solidify. Desired sweetness can vary widely, thus, you may wish to add more sweetener to suit your individual taste.
Makes approximately 24 2-inch pieces.
Ingredients:
- 8 ounces 100% unsweetened chocolate
- 5 tablespoons coconut oil, melted
- 1/2 cup dry roasted pistachios or other chopped nuts
- 1/4 cup whole flaxseeds or chia seeds
Sweetener equivalent to 1/2 cup sugar (e.g., 2 tbsp. Virtue Sweetener)
Directions:
Using double-boiler method, melt cocoa. Alternatively, melt cocoa in microwave in 15-20 second increments. Stir in coconut oil, nuts, and flaxseed or chia seeds. Stir in sweetener gradually, mixing thoroughly; adjust sweetener to taste.
Lay a sheet of parchment paper out on a large baking pan. Pour chocolate mixture slowly onto paper to create one large continuous chocolate, tilting the pan carefully to spread evenly until a thickness similar to thick cardboard obtained. Alternatively, pour out to make 2-inch rounds. Place pan in refrigerator for 20 minutes.
Remove chocolate and break by hand into pieces of desired size.
BONUS:
If your chocolate ambitions include peanut butter, then you will also love the Wheat-Free Market recipe for Chocolate-Peanut Butter Brownies, a healthy grain-free version of brownies that fit into your Wheat Belly lifestyle, while still great for children and grandchildren too.
Five good reasons to consume dark chocolate and cocoa.
- It may have a positive effect on blood cholesterol levels because it consists mainly of stearic acid and oleic acid. Unlike most saturated fatty acids, stearic acid does not raise blood cholesterol levels. Oleic acid is a monounsaturated fat that also does not raise cholesterol and may even reduce it.
- Contains flavonoids (procyanidins and epicatechins). These are part of a group of powerful antioxidants known as polyphenols. They are found in a variety of foods including dark chocolate, tea, red wine, and various fruits and vegetables.
- May improve mood and pleasure by boosting serotonin and endorphin levels in the brain. Cocoa beans also contain dopamine, phenylethylamine and serotonin, which are compounds that are known to enhance mood and promote feelings of well-being.
- Regular consumption may be associated with better cognitive performance in the elderly.
- Contains numerous minerals, including calcium, magnesium, and potassium.
Yours in grainless health,
Dr. William Davis
“Chicken fat is high in Omega 6 linoleic acid (and has nil ω3); and CAFO chicken fat is likely even higher”
I’ve heard something like that before. Thanks for the heads up. I just find it hard to resist pouring the juices over WB mashed potatoes or other foods. Luckily I live surrounded by many farmers who provide pastured eggs and meat at a reasonable price. I’m finding pastured beef tastes a lot better than CAFO as well.
I’m rotating some natural antibacterials to get rid of this overgrown Klebsiella and am planning on incorporating prebiotic fiber once the dysbiosis has gone away.
“I eat only meat and fat. The fat is probably more important than the meat”
I didn’t think that was even healthy, even if pastured meat. No fiber to move meat through colon and prevent toxic breakdown products. I think Stephen Phinney has argued that being in ketosis switches on antioxidant mechanisms and that vitamin C may not be essential on a high fat diet. It seems like you researched a lot into everything though. I can’t blame you on the fat. Marrow bones, beef and chicken fat is pure gold. I think I might have some sort of autoimmunity or neurological issue as well. I get small jolts and twitches in my legs when I’m walking (unsteady gait) in response to even minor auditory stimuli. Could never figure out what it was and asked a couple GP’s and one said “it’s normal” and another said that I have anxiety. I’ve never had anxiety though and am perfectly calm in public. Could be related to gut flora as my stool test had shown no growth of lactobacilli (that can’t be good) small amount of bifido and currently have a dysbiosis. Since supplementing with a probiotic I’ve noticed the twitching has gone down a lot though. Anyways, I hope you’re managing well with your diet. Do you find ketosis aids a lot with mental clarity and processing speed (especially the zero carb one you’re doing)?
DM: “Do you find ketosis aids a lot with mental clarity and processing speed (especially the zero carb one you’re doing)?”
My mental clarity improved with every progressive carb elimination step.
Also, about needing bulk for digestion. I consider it a myth. It certainly doesn’t work out that way in my system. Course, I supplement with magnesium.
Critics of the Wheat Belly diet claim that it’s short on fiber. Thousands of Wheat Belly dieters would beg to disagree.
DM wrote: «I didn’t think that was even healthy, even if pastured meat. No fiber to move meat through colon and prevent toxic breakdown products.»
That might contain some myth on meat digestion, but, yes, in general a meat-based ZnC (Zero net Carb) diet is by default going to be deficient in prebiotic fiber, perhaps excepting some genetically predisposed cultures consuming the entirety of their game, prepared traditionally. Typical moderns doing ZnC need to add prebiotic fiber to the diet. Carefully selected, the diet remains ZnC.
re: «…chicken fat is pure gold.»
Chicken fat is high in Omega 6 linoleic acid (and has nil ω3); and CAFO chicken fat is likely even higher. Incidental ω6LA from chicken meat and eggs is one thing, but I would avoid actual added chicken fat, if that’s what’s implied here.
re: «Since supplementing with a probiotic I’ve noticed the twitching has gone down a lot though.»
As you probably know, you have to do all three:
1. daily mixed and varied prebiotic fiber (~20g);
2. reduce/eliminate gut flora antagonists; and,
3. probiotic courses as seems needed.
The list of gut flora (and gut wall) antagonists is impressive, and can include some seriously stealthy sources, like legally potable tap water.
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Do you eat mainly meat then Uncle Roscoe?
DM: “Do you eat mainly meat then Uncle Roscoe?”
I eat only meat and fat. The fat is probably more important than the meat.
I’m 68. Looking back, I started getting autoimmune symptoms at about 35. They got a lot worse in my late 50s. That’s also when my NF1 symptoms appeared. It’s now apparent to me that my Parkinson’s mitochondrial mutations caused cellular energy shortages. The energy shortages removed my epigenes’ ability to recode around my mutated NF1 genes.
Parkinson’s Disease is very important to me, as it appears that I have it. Parkinson’s is about three times as prevalent in NF1 sufferers. I came across some interesting research, and I’d like too share it. It seems as though {arkinsoln’s is both a mitochondrial disease and an autoimmune disease. Further, Parkinson’s disease is the source of many autoimmune diseases. This research explains why I had to spend years fighting back progressive autoimmune symptoms with diets like the Wheat Belly diet.
https://www.mcgill.ca/channels/news/researchers-open-new-path-discovery-parkinson%E2%80%99s-disease-261508
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…..When PINK1 and Parkin are dysfunctional, as is the case in a subset of Parkinson’s patients, cells display small parts of proteins at their surface, known as antigens, derived from mitochondria……
…..It was widely believed that mitochondria become damaged in Parkinson’s patients, creating a toxic build-up of broken mitochondria that eventually leads to neuron cell death. However, it has been difficult to provide evidence that this is effectively happening in animal models.
The new findings of the Desjardins/McBride teams linking PD to autoimmune mechanisms, published in the prestigious journal Cell on June 23, have been validated in a mouse model of Parkinson’s disease where PINK1 or Parkin are absent…..
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Uncle Roscoe wrote: «It was widely believed that mitochondria become damaged in Parkinson’s patients, creating a toxic build-up of broken mitochondria that eventually leads to neuron cell death»
Perhaps of interest:
“Given the proposed bacterial origin of mitochondria (22), we hypothesized that bactericidal antibiotics commonly disrupt mitochondrial function in mammalian cells, leading to oxidative stress and oxidative damage.”
That’s from a previously pay-walled 2013 paper made available by Dr. Perlmutter today.
They demonstrated the effect in mice, and further discovered that it can be mitigated with NAC (a synthetic cysteine). Anyone with a history of intense or chronic courses of antibiotics might want to consider the matter.
I’m separately wondering if other supplements that support the mitochondria, such as exogenous ketones, might also be of use. (The WB program presently has no position on NAC or exogenous ketones.)
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Very interesting, Bob. I avoid antibiotics as much as possible. But sometimes infections leaves us with a choice between damage and death.
Uncle Roscoe wrote: «But sometimes infections leaves us with a choice between damage and death.»
When they are necessary, they are really necessary. Antibiotics have come under criticism for being basically abused: used prophylactically (esp. in CAFO), prescribed for inappropriate conditions (e.g. viral), and sloppy patient compliance, leading to widely publicized (legitimate) concerns about breeding resistant bacteria.
But the downside doesn’t stop there. Distortion of gut flora is probably a greater risk, and now we have this mitochondrial impact to ponder.
What seems to be suggesting itself here is that when a course of ABs is indicated:
• do a course of probiotics in parallel, perhaps double-dose, and
• take some supplements known to be mitochondrial supporting.
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Good advice. I have that routine in my play list.
People should use bacterial infections as learning tools. They shouldn’t happen ever. When an infection does happen, either you have an underlying condition or you’ve done something wrong.
Dr. Davis wrote: “…eat no more than 40 grams … per day to limit sugar.”
The limit is one he’s stated previously, but this is the first time I’m aware of that he’s given this (or any) reason. Has he given another (or the same) reason previously, Bob?
If it’s only sugar limitation he’s concerned about, then one can ignore this 40g limit, while keeping track of the total sugar consumed separately and acting accordingly.
K wrote: «The limit is one he’s stated previously, but this is the first time I’m aware of that he’s given this (or any) reason. Has he given another (or the same) reason previously,…»
Looking at the 85% bars my family uses (Lindt, or Green & Black’s), the stated serving size is 40 grams (40% of the whole bar), which amounts to 9 grams net carb. This modestly eats into the n.c. budget for the whole meal or interval, so to speak. Personally, I just consume no more than 20% of a bar per day (4g n.c.), and don’t sweat the carbs.
But there could be other aspects to the 40g/day advice.
Many of the bars on the market aren’t just cacao and sugar. They also contain an emulsifier (usually a lecithin). We need to minimize exposure to added lecithins. (Lindt, or Green & Black’s 85% don’t have emulsifiers.)
Then, depending on where you live, cadmium and lead contamination might be an issue. The EU apparently has standards for this, but the US does not yet. So in the US, we have to rely on vendor claims (if any), and independent testing, such as from ConsumerLab (a subscription site, who approved Lindt 90%, Green & Black’s 85%, and Ghirardelli 72% on this). Absent testing or confidence on this, limiting consumption limits exposure. There are some lawsuits afoot that may force some clarity on this, as the state of California does have a limit, many chocolate products exceed it, and almost none have the required warning on the package. Organic is worth seeking, but is not inherently protective on this, because the heavy metals can be native to the soil, or due to pesticides applied so long ago that they are grandfathered-out for purposes of certifying the farm.
I might add that ConsumerLab also tests for flavanols and theobromine.
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Also worth noting is that Baker’s 100% Chocolate Baking Bar contains a single ingredient, i.e., chocolate, and was approved by ConsumerLab with “no detectable cadmium found.” Baker’s was found to be rich in flavinols, as well. “Win-win” for making fat blasters. I whip up a single serving by melting some coconut oil, pouring it on top of a square of chopped chocolate in a small custard cup (which quickly melts the chocolate) then stirring in about 3 drops of stevia, and adding some nuts & shredded coconut. Place it in the freezer for a minute and you’re good to go. I eat it with a spoon once it thickens (which doesn’t take long.) Quick, easy, and yummy!
By the way, Bob, thanks for recommending ConsumerLab some time ago. Very useful and interesting site. Well worth the modest subscription cost.
Kate wrote: «Also worth noting is that Baker’s 100% Chocolate Baking Bar…»
Great tip.
When I was a kid, we lived 1 mile east of the original Baker’s factory. When the wind was out of the west, the whole neighborhood smelled like being in a chocolate store.
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Heavenly!
:-)
Bob wrote: “Then, depending on where you live, cadmium and lead contamination might be an issue. … So in the US, we have to rely on vendor claims (if any), and independent testing, such as from ConsumerLab (a subscription site, who approved Lindt 90%, Green & Black’s 85%, and Ghirardelli 72% on this). Absent testing or confidence on this, limiting consumption limits exposure.”
One reason for (more) concern about contamination is the following. In the past, I looked at results from two non-subscription sites mentioned in various news articles.
(I can perhaps find these again, but probably won’t before comments are locked.)
The results didn’t seem all that consistent, i.e. the comparison between a given manufacturer’s product I and similar product II (e.g. x% & y%), or between the results (for an identical product) from the different independent tests (the two sites + ConsumerLab).
I’ve no reason to think the tests were unreliable, so it makes me wonder about the possibility that the contamination is largely random, i.e. different batches of exactly the same product might have completely different contamination levels…
K wrote: «…so it makes me wonder about the possibility that the contamination is largely random, i.e. different batches of exactly the same product might have completely different contamination levels…»
My guess has always been that as with inorganic arsenic in rice, it’s region- if not field-specific, and is further mediated by downstream batches being combinations from multiple sources.
Factors like organic, non-GMO, price, fair-traded and endangered-species-supporting provide no protection on this. A product made for, and as-sold-as in the European market, might be a decent bet.
Until and unless the US gets some credible standards, all we have to go on is independent testing. Buying the products that test well, even if they vary from batch to batch, sends a message to the brands that we care about this issue, and would like to see at least some declarations from them.
I’m confident they don’t even want to mention Cd and Pb, but they could, for example, simply state
“This product complies with Commission Regulation
(EC) No 1881/2006. 17/ Section 3 of the
Annex to the EU Contaminants Regulation.”…
…unless, of course, it doesn’t.
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I could be wrong, but I believe negative microbes can trigger GERD. You’d probably want to keep up with tending to your microbiome as is often recommended on this blog. Do you get enough sleep?
Another quick way to portion out the chocolate, after preparing, is to pour it into the sections of a silicone mini-muffin pan. After cooling, the goodies can be pushed out easily. The one that I use is a 12-muffin pan, and the width (at the top) of each is about 1.75 inches.
Chocolate is wonderful unless you have GERD like I do. Any suggestions for living with GERD and avoiding wheat and enjoying chocolate?
Thanks,
Debbie
Debbie Posmontier wrote: «Chocolate is wonderful unless you have GERD like I do.»
What are you doing in diet, and if Wheat Belly, starting when? Relief from GERD is commonly reported. If you use the site’s Search on GERD, you’ll find multiple stories just this year.
re: «Any suggestions for living with GERD and avoiding wheat and enjoying chocolate?»
The greater diet needs to be remediated, and for some time, before challenging the GERD with things that currently provoke it. Wheat is just the starting point.
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