In her new book Dr Libby Weaver brings us advice on and recipes for the good and the even better.
THE DESIRE for and subsequent consumption of sweet food can take hold without you really knowing why or what to do about it, says nutritionist Dr Libby Weaver.
In her new book, Sweet Food Story, she explains the sugar conundrum, how the body uses sweet foods and ingredients, and why you may crave them. But, with Easter here, everyone deserves a bit of chocolate and the good news is you can have your cake and eat it.
These recipes devised by chef Cynthia Louise are delicious ways to enjoy chocolate from whole-food ingredients. Cacao and carob Cacao powder, and therefore chocolate, contains considerable amounts of theobromine.
Theobromine is a substance similar to caffeine, which can negatively affect the human nervous system in a similar way to the stimulatory effect of caffeine. In large doses, theobromine may contribute to hypertension, insomnia, anxiety, changes in mood and energy levels.
While the effects of theobromine are milder than caffeine, theobromine lasts in the bloodstream twice as long as caffeine does - six to 10 hours. So if you eat foods or drinks containing theobromine or caffeine too late in the day, and you have trouble sleeping, this could be contributing.
Omitting chocolate after 2pm is a great place to start, to see if this may assist you get back on the road to restorative sleep. Keep in mind that chocolate can affect children more than adults because of their smaller body size.
Your child's behaviour, ability to concentrate and sleep well can all be affected by chocolate. If you notice changes after they have eaten chocolate try giving them smaller amounts earlier in the day or try switching to a less stimulating alternative like carob. Both caffeine and theobromine are best limited in pregnancy.
It can be wise to omit them. Both of these chemicals can cross the placenta and affect the baby. Unborn babies don't have the necessary enzymes to break down and process these chemicals, and the build up of these can cause improper development of the immune system and restrict the growth of the baby. But the news is not all bad.
Chocolate, or more precisely cacao, can be beneficial for your health, which is why we include it in our books. However, not all chocolate is created equal.
The darker the chocolate the more health benefits it contains. Dark chocolate contains naturally occurring antioxidants called flavanols and epicatechins, which are two types of flavonoids.
These substances have been shown to help keep your blood flowing freely to decrease your risk of heart attack and stroke. Processed chocolate is often made using refined sugar, preservatives, additives and poor quality oils.
Sweet Food Story chocolate or chocolate-flavoured foods are made with real food ingredients to retain the most nutrients possible, and avoid unnecessary additives. You will also notice that we have included numerous recipe options that contain carob.
These can be great for children or for adults wanting a caffeine-free option. If there is a recipe that contains cacao powder and you'd like to make that caffeine-free, then simply swap the cacao powder for carob powder.
Please remember that you don't need to go without cacao, chocolate or other stimulatory substances. I simply want people to know the properties of these foods so they can make informed health choices to meet their own needs.
Chocolate Spread Ingredients
1/3 cup cacao powder
1/2 cup maple syrup
4 tbsp coconut oil
Pinch of salt
Method
1. Combine all ingredients in a high-speed blender and blend for 10 seconds or until just combined.
¦Makes 11/2 cups
¦5 minutes
Nutritional Information
This is a wonderfully versatile spread to have ready to go in the fridge. Chocolate cravings needn't be satisfied with processed confectionery when you have a dairy and refined sugar-free, nutrient-dense option on hand.
The fat content of this spread will leave you feeling satisfied, so try a tablespoon of this spread mid-afternoon drizzled over a banana, nuts and seeds or straight off the spoon. A higher fat snack mid-afternoon can be an effective strategy to help you choose a smaller serving come dinnertime.
Chocolate Fudge Squares Ingredients
220g peeled sweet potato, roughly chopped in same sized pieces
3/4 cup almond butter
1/2 cup cacao powder
1/4 cup honey
1/2 cup coconut oil
1/2 tsp vanilla paste
3 tbsp maple syrup
Pinch of salt
1 cup shredded coconut
Method
1. Steam sweet potato until it is soft and tender, then mash.
2. Combine all ingredients (except shredded coconut) in a high-speed blender with the cooked sweet potato. Blend until well combined (for no longer than 10 seconds, otherwise the fats will split the mixture).
3. In a mixing bowl, combine the coconut with the blended mixture and combine gently.
4. Line a slice tin with greaseproof paper and spread the mixture evenly in the tin. Refrigerate until set, then cut into slices.
¦Makes 25-30 squares ¦20 minutes
¦Freezer-friendly
Nutritional Information
This fudge is deliciously rich and decadent. The sweet potato contains beneficial amounts of beta-carotene, as well as a range of minerals, supporting great eye health and assisting with blood glucose regulation and energy.
The texture of sweet potato also adds to the yum factor of this incredible fudge. Best enjoyed in small bites!
Fruit and Nut Chocolate Ingredients
100g cacao butter
1/4 cup maple syrup
1/2 cup cacao powder
Pinch of salt
1/4 cup pistachio nuts
1/4 cup cashew nuts
1/4 cup currants
2 tbsp shredded coconut Method
1. Melt cacao butter in a small saucepan over a low heat. Allow to cool.
2. Add maple syrup to the cooled cacao butter, then stir in cacao powder and salt.
3. Line a slice tin with greaseproof paper and pour the chocolate 1cm thick.
4. Sprinkle the nuts, currants and coconut evenly over the top. Refrigerate to set then cut into squares.
¦Makes 12-15 squares
¦10 minutes
¦Freezer-friendly