Page 61 - Harnett Life Winter 2018

Sneak in More Fruits and Vegetables. they are often not a reliable source of cocoa flavanols.
You can bulk up the nutritional value of nearly any meal by The way cocoa is handled matters in the retention of these
incorporating fruits or vegetables directly into your recipes. phytonutrients. However, one easy way to add cocoa
Pureeing veggies is a good way to disguise textures or flavors flavanols to your routine is by incorporating a daily cocoa
you might typically avoid. For example, celery is a natural extract supplement, such as CocoaVia, which contains the
flavor enhancer for many types of broth soup. Adding finely highest concentration available in a cocoa extract supplement
pureed celery to the stock will add the flavor without the today. The supplement can be added to the food or beverage
crunchy bits. You can also slip vegetables like spinach or of your choice, like a Chocolate-Chai Smoothie or coffee.
carrots into smoothies, and depending on the base and fruit, Visit CocoaVia.com for more information about cocoa
you may never even taste them. Fresh, canned or frozen, flavanols and ideas for adding them to your diet.
fruit can give a boost of nutrition to dishes like oatmeal or
pudding. You can also use purees (think applesauce) as a
low-fat substitute for eggs and oil in baked goods like cake.
Go Frozen.
Fresh fruits and vegetables provide a wealth of essential
vitamins and nutrients, but you may be surprised that their
frozen counterparts do the same. Frozen foods are often
perceived as less nutritious, but they can contain just as
many nutrients as fresh produce. In fact, since freezing
often involves picking the food at its peak and then quickly
freezing it, freezing can actually help retain vitamins more
efficiently than refrigeration or canning; frozen vegetables can
actually hold on to nutrients longer than fresh produce and
are a great alternative when seasonal fruits and vegetables are
unavailable. In many cases, frozen veggies also make it easy
to experiment with better-for-you meals because the cleaning
and prep work is already done. You can try adding them to
soups, stir-fries, casseroles and even pasta dishes.

Cook Quickly.
If you’ve historically shied away from cooked vegetables,
you may find that proper preparation is the secret ingredient.
Not only does overcooking veggies deplete their flavor, in
most cases it also diminishes their nutritional value. Cook
veggies lightly and quickly using methods like stir-frying or
steaming to help retain water-soluble nutrients like vitamins
B and C.

Get Saucy.
You may think of dishes covered in rich gravy or sauce as
unhealthy, and in some cases, you would be right. However,
it’s actually quite possible to create saucy dishes that taste
terrific. Both tomato sauce and pesto add nutrients and can
top pretty much anything, from pastas to grilled chicken. Chocolate-Chai Smoothie
Tomato sauce contains lycopene, a bright plant pigment Makes: 1 smoothie
known as a carotenoid that has been linked to a range of
health benefits. Pesto is traditionally made with healthy pine 1/2 cup boiling water
1 chai-flavored tea bag
nuts and basil, but you can also get creative and prepare this 1/2 cup fat-free milk
light sauce alternative with options such as arugula, spinach 1 tablespoon honey
and heart-healthy walnuts or pecans. ice cubes
1 packet CocoaVia Unsweetened Dark Chocolate
Consider Cocoa Flavanols. (or Sweetened Dark Chocolate) supplement
Another option to consider adding to your diet is cocoa In measuring cup with pour spout, pour boiling water over
flavanols. These plant-based phytonutrients are found tea bag. Let steep 5 minutes; remove tea bag.
naturally in cocoa, and research supports that these flavanols Pour milk and tea into blender; add honey, a handful
work within your body to help maintain healthy blood flow. of ice and cocoa extract supplement. Cover and blend
While chocolate, including dark chocolate and natural (non- until smooth.
alkalized) cocoa powder, can be sources of cocoa flavanols, Nutritional information per serving: 130 calories; 1 g
total fat; 50 mg sodium; 27 g carbohydrates; 1 g dietary
fiber; 24 g sugar; 5 g protein; 375 mg cocoa flavanols.
Harnett Life ~ Winter 2018