chocolate Archives - Amazing Health Advances

Chocolate–Cherry Nice Cream Recipe

The AHA! Team — Fri, 28 Feb 2025 06:31:48 +0000

Recipe by: Kristina, our Director of Nutrition & Social Media Strategy via Nutrition Facts – Chocolate–Cherry Nice Cream Recipe Chocolate–Cherry Nice Cream is made with just five whole food ingredients but tastes so decadent you wouldn’t believe it. Anti-inflammatory phytonutrients in berries may explain why cherries can speed recovery after a marathon, reducing muscle pain in long-distance runners. Sweet red Bing cherries may reduce inflammation without causing damage to our stomach and gut lining like ibuprofen and other NSAID drugs. COURSE: Dessert, Snack DIFFICULTY: Easy SERVINGS: 4 Ingredients ▢3 cups sliced frozen bananas ▢2½ tablespoons unsweetened cocoa powder ▢2 tablespoons ground chia seeds* ▢1 teaspoon vanilla extract ▢1 cup pitted and chopped fresh cherries (about 15 cherries) Instructions In a food processor, combine the frozen bananas with the cocoa powder, ground chia, and vanilla. Process until fairly smooth. Add the pitted cherries, and pulse them into the mixture. Process until reaching your desired texture. Serve immediately, or freeze for 4 to 5 hours before enjoying. Notes Want to make ground chia seeds at home? Just add chia seeds to a dry blender or coffee grinder, and blend until fine, like a powder. Store leftovers in an air-tight container. To read the original article click here.

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Berry Chocolate Chia Pudding Recipe

The AHA! Team — Wed, 07 Aug 2024 08:44:06 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Chickpea & Vegetable Tagine Recipe Avocado and almond butter add richness to this chocolate pudding. COURSE: Breakfast, Dessert DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢½ ripe Haas avocado, halved and pitted ▢1 ¼ cups strawberries or blueberries (or other berries of choice) ▢3 tablespoons unsweetened cocoa powder ▢2 tablespoons almond butter ▢½ cup Date Syrup ▢1 ½ cups Almond Milk ▢¼ cup chia seeds ▢garnish berries, slivered almonds, cacao nibs optional INSTRUCTIONS Scoop out the flesh from the avocado and place it in a high-speed blender or food processor. Add the berries, cocoa powder, almond butter, Date Syrup, and Almond Milk. Blend until completely smooth and then pour into a bowl. Whisk in the chia seeds until they’re evenly distributed. Cover and refrigerate for at least 8 hours. Divide the pudding among four small dessert bowls, garnish as desired, and refrigerate for 20 minutes before serving. Note: Let this pudding sit overnight or at least 8 hours in the fridge before serving. To read the original article click here.

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Chocolate Mug Cake: Valentine’s Day Last-Minute Special

AHA Publisher — Tue, 15 Feb 2022 08:00:55 +0000

Dr. Josh Axe, DC, DNM, CN – We’ve all seen the trend of making desserts in a mug, right? The idea is to whip up an easy, decadent single-serving of cake in just minutes, typically with the help of a microwave. My chocolate cake in a mug will bring the same joy and satisfaction as those other mug cakes, but with some upgraded ingredients. “In A Mug” Trend! Cakes in a mug have spiked in popularity the last several years, thanks to food bloggers on the internet. Who doesn’t love having a quick option for post-dinner dessert? (Such as for Valentine’s Day!) The problem with many of these chocolate mug cakes is the list of ingredients in them. Refined flour, addictive sugar and conventional dairy are at the top of the list, and you know how I feel about those ingredients. Some mug cakes even call for highly refined vegetable oils, which typically are rancid since they have been exposed to light and air while being processed. When I make my chocolate cake in a mug, I actually bake mine in the oven. Using an oven allows the cake to bake evenly without heating the ingredients up too quickly. Although it would be quicker to use a use a microwave for this chocolate mug cake, the quality of your ingredients will stay intact using an oven. For the Gluten-Free Baker This recipe is perfect for the gluten-free baker who always has ingredients on hand. Since this chocolate cake in a mug is for one, you’ll only need a little bit of each ingredient to make this mug cake come together. No need to run out to the grocery store to get a whole bag of cassava flour (although with this moist chocolate cake recipe, it would totally be worth it)! How to Make Chocolate Mug Cake You’ll start with part of a dark chocolate bar, with a minimum of 70 percent cacao. Cacao is rich in magnesium and antioxidants, so the darker the chocolate bar, the better. Melt the chocolate bar pieces with a tablespoon of grass-fed butter. If you want to keep it dairy free, substitute with coconut oil. Add the melted chocolate mixture to a mug, or in a mixing bowl if you plan on doubling or tripling this mug cake recipe. Next comes coconut flour, which is a healthy gluten-free flourhigh in fiber. Add in cassava flour, which is another great gluten-free flour. It’s highly versatile, a great replacement for wheat flour and free of grains. I added a little bit of baking powder and sea salt, as well as a pastured egg. Since I used an oven to make the chocolate mug cake, I preheated an oven-safe mug as the oven was preheating. Carefully remove the mug from oven and pour in the chocolate cake mixture. Place mug or mugs onto a baking sheet, and put back into the oven. Bake the mug cake for 10–12 minutes, or until a toothpick comes out clean. Your mug will be hot, so be careful as you dive into this delightful chocolate cake in a mug. Chocolate Mug Cake Recipe The idea of a chocolate mug cake is to whip up an easy, decadent single-serving of cake in just minutes, typically with the help of a microwave. Here’s a healthier version but done in an oven. Much better all around! INGREDIENTS ¼ cup dark chocolate (minimum 70% cacao), chopped 2 tablespoons grass-fed butter or coconut oil 2 tablespoons coconut flour ¼ cup cassava flour ⅛ teaspoon baking powder pinch of sea salt 2 eggs INSTRUCTIONS Preheat oven to 350 F. Place oven-safe mugs in the oven while preheating. In a small sauce pan, melt dark chocolate and butter. Pour chocolate mixture in a small mixing bowl. Add in coconut flour, cassava flour, baking powder, sea salt and egg and whisk until well combined. Carefully remove mug from the oven and pour mixture into the mug. Place back in the oven. Bake for 10–12 minutes, or until a toothpick inserted comes out clean. Top with coconut whipped cream, if desired. To read the original article click here.

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Gluten-Free Chocolate Chip Zucchini Bread Recipe

AHA Publisher — Tue, 24 Aug 2021 07:00:22 +0000

Dr. Josh Axe, DC, DNM, CN – Nutrition-rich zucchini is one of my favorite underrated veggies. Its mild flavor means you can add it to a variety dishes for a boost in antioxidants and vitamins without altering the taste too much. That’s what makes it the perfect ingredient for this chocolate chip zucchini bread recipe. This gluten-free treat is super simple to make and lacks any refined sugar. It’s sweet enough to enjoy as dessert, but you can easily enjoy a slice for breakfast, too. Key Ingredients There are many zucchini bread recipes out there, and this zucchini chocolate chip bread just may be the best zucchini bread I’ve had. That’s because it’s easy to make, healthy and delicious! What’s in this recipe for zucchini bread? Here are some of the main players: Zucchini: You can’t make chocolate chip zucchini bread without zucchini, of course, and that’s a good thing. Thanks to its antioxidant content, zucchini can protect the heart, gut, eyes and more. Cassava and oat flour: This gluten-free flour combo make this recipe safe for those with a gluten intolerance or Celiac disease … and provides extra vitamins and minerals to boot! Dark chocolate chips: Chocolate may not come to mind when you think health food, but dark chocolate is high in antioxidants that help boost immunity, brain health and more. Eggs: This common baking ingredient supplies a healthy does of protein and collagen, two of the most important things for health. Coconut sugar: A healthier sugar alternative, coconut sugar provides added sweetness with way less of the harmful side effects as common sugar. How to Make Chocolate Chip Zucchini Bread Start by preheating the oven to make sure it’s nice and toasty for the chocolate chip zucchini bread. Then mix the gluten-free flour, baking powder, salt, spices and baking soda. In another bowl, beat the eggs until they look nice and fluffy. Then add in the coconut oil, vanilla extract, zucchini and chocolate chips. Now it’s time to mix the wet and dry ingredients. How do you keep chocolate chips from sinking to the bottom of zucchini bread? I like adding the contents of the dry bowl to the wet one and giving it all a good stir to ensure you’ll enjoy chocolate chips and zucchini in each bite. Once everything’s mixed up, pour this healthy zucchini bread into a greased loaf pan and pop it in the oven. Let it bake for 50 minutes or until it’s cooked through — you should be able to stick a toothpick in it and have it come out clean. I know this chocolate chip zucchini bread will be a hit at your house. It tastes so great you can consider it another healthy snack for your kids … and they won’t have any idea it’s actually good for them! Gluten-Free Chocolate Chip Zucchini Bread Recipe DESCRIPTION This chocolate chip zucchini bread is a simple to make, gluten-free and lacks any refined sugar, giving you boost in antioxidants. INGREDIENTS 3/4 cup almond meal 1 cup cassava flour 1/2 cup oat flour 1/2 cup coconut sugar 3/4 – 1 cup organic, dark chocolate chips 2 cups grated zucchini (about 2 medium zucchini) 1 teaspoon vanilla extract 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/4 cup melted coconut oil 3 eggs dash of salt INSTRUCTIONS Preheat oven to 300 degrees F. Line a loaf pan with parchment paper and set aside. Line a large bowl with cheesecloth, allowing cloth to fall over the sides. Grate zucchini into the bowl containing the cloth. Wrap zucchini in cloth and squeeze any excess water out into the bowl. Add the first five ingredients in large bowl. Whisk until well incorporated and set aside. Whisk the last seven ingredients until well combined and then add the wet ingredients to the dry, mixing evenly. Pour mixture into loaf pan and bake for 50 minutes. Let stand for 10 minutes before serving. NOTES If you don’t have coconut sugar handy, you can use other natural sweeteners like monk fruit. To make this vegan, you can use an egg replacement. To read the original article click here.

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Healthy, Easy Chocolate Banana Muffins Recipe

AHA Publisher — Thu, 08 Jul 2021 07:00:45 +0000

Dr. Josh Axe, DC, DNM, CN – When you can’t decide between breakfast and dessert, these chocolate banana muffins are a delicious choice. They’re made with gluten-free flour and naturally sweetened with ripe bananas for a healthy option that will satisfy your sweet tooth. You probably already have everything on hand to make these tasty treats, too — and they’re super simple to make. Key Ingredients These chocolate chip banana muffins aren’t your average sweet muffins loaded with sugar and gluten. Quite the opposite, in fact! That’s because this chocolate banana muffins recipe calls for healthy ingredients and a natural sweetener to avoid a sugar overload. Here are the stars that make this take on a classic recipe healthy and delicious: Banana: You’re likely well-aware that bananas are loaded with potassium, but that’s not all. Also rich in B vitamins, vitamin C, manganese and magnesium, bananas benefit everything from energy levels to digestion, mood, heart health and more. Dark chocolate chips: When most people think of chocolate, they think of unhealthy candy bars and sugar-laden processed snacks. Dark chocolate is none of that. In fact, it’s full of flavonoids that can help combat disease and support brain, heart, eye and skin health. Coconut sugar: While you don’t want to overdo it with coconut sugar, it is a better alternative to regular sugar because it contains trace elements of iron, zinc, calcium, potassium, polyphenols and inulin. Plus, it has a lower glycemic score. Eggs: A staple in baking, eggs are a great protein source, but make sure you opt for cage-free, free-range eggs that from chickens that are free from antibiotics and hormones. Gluten-free flour: Gluten-free flour is easier on digestion and good for those with gluten sensitivity or celiac to consume. These chocolate banana muffins are a great way to get the kids cooking, so let’s get in the kitchen and start baking! How to Make Chocolate Banana Muffins Start by preheating the oven to 375 degrees Fahrenheit. Then in a bowl, mix the butter and sugar until the two are well-combined, then add in the eggs slowly, one at a time. Next, beat in the nutrition-rich bananas, almond butter (or choice of nut butter), milk and vanilla. Then, in a separate bowl, combine the flour, baking soda and salt. Now, mix together the two bowls, and fold in the chocolate chips. Delicious! Fill the waiting cupcake liners, about 3/4 of the way, and bake the chocolate chip banana muffins for 18–25 minutes or until they’re baked through. That’s all there is to making this chocolate banana muffins recipe. These banana chocolate chip muffins come together in just minutes for the whole family to enjoy. I know you’ll love them as much as I do! Similar Recipes Here are some other healthy muffin recipes to try: Banana Nut Muffins Recipe Gluten-Free Blueberry Muffins Recipe Paleo Muffins with Almond Meal and Cacao Nibs Gluten-Free Berry Muffins Recipe Gluten-Free Apple Muffins Recipe Healthy, Easy Chocolate Banana Muffins Recipe DESCRIPTION When you can’t decide between breakfast and dessert, these chocolate banana muffins are a delicious choice and actually good for you. INGREDIENTS ½ cup butter, softened 1 cup coconut sugar 2 eggs 1 cup ripe bananas, mashed ⅔ cup sprouted almond butter 1 tablespoon coconut milk 1 teaspoon vanilla extract 2 cups gluten-free flour 1 teaspoon baking soda ½ teaspoon sea salt ¾ cup dark chocolate chips INSTRUCTIONS Preheat the oven to 375 degrees F. In a bowl, mix the butter and sugar until well-combined. Add in the eggs, one at a time. Beat in bananas, almond butter, milk and vanilla. In a separate bowl, combine the flour, baking soda and salt. Combine both bowls, and fold in the chips. Fill tins with cupcake liners and add the dough until 3/4 full and bake for 18–25 minutes. NOTES You can sub out almond butter for the nut butter of your choice. Use the gluten-free flour of your choice, such as coconut, oat, almond, tapioca, chickpea, sorghum, cassava, amaranth, buckwheat or teff flour. To read the original article click here. For more articles from Dr. Axe click here.

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Vegan Coconut Cocoa Cheesecake Recipe

AHA Publisher — Tue, 08 Jun 2021 07:00:44 +0000

Dr. Josh Axe, DC, DMN, CNS – Cheesecake is delicious, creamy and full of dairy. As such, you might be surprised to learn that not only can you make a vegan cheesecake, but it can taste fantastic. That’s the case with my vegan coconut cocoa cheesecake. This is the type of dessert you’ll want to serve company, especially those who’ve sworn off anything healthy and turn their noses up at any word that begins with “veg.” One bite of this will turn anyone into a real food convert. Key Ingredients The crust is filled with healthy fats thanks to the walnuts and cashews, while the filling is a creamy, mouthwatering mix of coconut milk, cocoa powder and maple syrup, with no refined sugars in sight. Add in the coconut flakes and coconut oil, and you have all-natural, healthy fat and protein abundant in this recipe. Of course, it’s topped off with sweetness that comes from natural sources as well, avoiding artificial sweeteners and excessive sugar. Along with the tasty maple syrup, Medjool dates are tasty and arguably the healthiest natural sweetener around, while vanilla makes for the perfect sweet blend. You’ll want to plan ahead for this one: You’ll need to soak cashews and allow the cake to set in the freezer for two hours, but trust me, it’s worth it! Get ready to cut yourself a slice (or two) of this vegan coconut cocoa cheesecake. How to Make Vegan Coconut Cocoa Cheesecake Pull out the food processor, and blend the walnuts, Medjool dates, vanilla and sea salt until the ingredients form a dough. Once that’s ready, spread the dough for this vegan coconut cocoa cheesecake in an un-greased, nine-inch springform pan, and stick it in the freezer for 20 minutes. While the dough is chilling, let’s get the filling ready. Add all the ingredients to a blender, and blend on low speed until it’s all mixed up. Look at that lovely cocoa color. Next, remove the crust from the freezer. It’s time to pour the filling over it. Yum! Then cover the pan, and put the entire cake back in the freezer. Let it hang out for at least the next two hours in there. On the bright side, there’s no baking required. Once the cake has set in the freezer, let it thaw slightly in the refrigerator for 20 minutes or so. This vegan coconut cocoa cheesecake will be perfectly chilled and sliceable. Sprinkle the coconut flakes on before serving, and enjoy. Going vegan doesn’t mean no more cheesecake, especially when it’s as good as this coconut cocoa cheesecake version. Similar Recipes Looking for some other healthy cheesecake recipes? Try these: Raw Vegan Lavender Mini Cheesecakes Pumpkin Pie Cheesecake Recipe Strawberry Lime Mojito Cheesecake Recipe Raw Cheesecake Bars Recipe Vegan Coconut Cocoa Cheesecake Recipe DESCRIPTION This vegan coconut cocoa cheesecake is one you’ll want to serve company. One bite will turn anyone into a real food convert. INGREDIENTS CRUST 3 cups walnuts 2 cups Medjool dates, pitted 1 teaspoon vanilla dash of sea salt (about 1/6 teaspoon) FILLING 1½ cups raw cashews, soaked and rinsed well* ⅓ cup maple syrup ½ teaspoon vanilla one 14-ounce can full-fat coconut milk ¼ cup lemon juice ⅓ cup dutch-processed cocoa powder ⅓ cup coconut oil, melted ½ teaspoon sea salt 1½ cup coconut flakes INSTRUCTIONS In a food processor, blend together the walnuts, dates, vanilla and sea salt until dough is formed. Spread the dough evenly in the bottom of an ungreased, 9-inch springform pan. Place the pan in the freezer for 30 minutes. Place all of the filling ingredients into a blender and blend on low speed until well-blended. Remove the crust from the freezer. Pour the filling mixture on top of the crust, cover the pan and replace the cake in the freezer. Freeze for at least 2 hours. Defrost the cake in the refrigerator for 20 minutes before serving. Sprinkle coconut flakes on the top before serving. *Quick soaked cashews: To cut down on soaking time, add cashews to a pot and cover with water by 1/2 inch. Bring to a boil and boil for 2 minutes. Remove from the heat and allow the cashews to soak for 1 hour. Drain the cashews, rinse with cold water, and use. To read the original article click here. For more articles from Dr. Axe click here.

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Gluten-Free Chocolate Cake Recipe

AHA Publisher — Tue, 19 Jan 2021 08:00:13 +0000

Dr. Josh Axe, DC, DMN, CNS – One of the biggest misconceptions of a clean eating meal plan is that you can’t eat treats. That’s silly! In fact, one of the my favorite parts about eating well is that I can actually enjoy my favorite foods because they’re made with healthier, wholesome ingredients. There’s no need to worry about questionable additives or sugar spikes. And one of the most popular treats, of course, is chocolate cake. Whether it’s for a birthday party, an after-dinner dessert or just a way to satisfy a sweet tooth, you really can’t go wrong with this amazing Gluten-Free Chocolate Cake rather than one with shortening or white flour or — even worse — from a boxed mix. Using gluten-free flour makes this two-layer cake a great choice for people who are cutting back or have an aversion to gluten without sacrificing taste. Combined with an easy, homemade chocolate frosting, you’ll never go back to your old chocolate cake recipe. Make my Gluten-Free Chocolate Cake today! How to Make Gluten-Free Chocolate Cake Let’s get things started by preheating the oven to 350 F. Then grease and flour two 9-inch cake pans — this will prevent the cakes from sticking and make it easier to remove when they’re baked.Then, mix the gluten-free flour, coconut sugar, cacao, baking powder, baking soda and salt into a big bowl. Next, add in the coconut milk, coconut oil, eggs and vanilla, and mix it all up. This step really sets apart this gluten-free chocolate cake from other recipes. Coconut milk is known to keep your heart healthy and help build muscles, while coconut oil, one of the healthiest foods on the planet, reduces inflammation and boosts the immune system. How good does this batter look?! Carefully pour it into the two cake pans and slide them into the oven. Let them bake for 30–35 minutes, or until a toothpick inserted in the middle comes out clean.If you haven’t prepared the frosting yet, this is a good opportunity to do so. Once the cakes are baked through, remove from the oven and let them totally cool before removing them from their pans. Now we’re ready for the best part: frosting time! Spread the cold frosting over one cake, and then stack the other cake atop it. Spread frosting over the second, top cake and marvel at this delicious, Gluten-Free Chocolate Cake. This yummy cake is well worth the time — it’s so simple to make and as good for you as a cake can be. You could mix up the frosting, make just one layer or experiment with making these as cupcakes. I know this will be your go-to gluten-free chocolate cake recipe. Gluten-Free Chocolate Cake Recipe DESCRIPTION Using gluten-free flour makes this two-layer cake a great choice for people who are cutting back or have an aversion to gluten without sacrificing taste. Combined with an easy, homemade chocolate frosting, you’ll never go back to your old chocolate cake recipe. INGREDIENTS 2 cups gluten-free flour 2 cups coconut sugar 3/4 cup cacao powder 2 teaspoons baking powder 1–1/2 teaspoons baking soda 1 teaspoon sea salt 1 cup coconut milk 1/2 cup melted coconut oil 2 eggs 1 tablespoon vanilla extract 2 spiced chocolate frosting recipes INSTRUCTIONS Preheat oven to 350 degrees F. Grease and flour two 9-inch cake pans. Mix flour, sugar, cacao, baking powder, baking soda, and salt in a bowl. Add coconut milk, oil, eggs and vanilla and mix until combined. Distribute batter evenly between cake pans and bake for 30–35 minutes or until cooked through. Allow to cook through. Remove from oven and allow to cool completely before removing from cake pans. Spread cold frosting evenly over one cake and then stack other. Cover with frosting again and serve. To read the original article click here. For more articles from Dr. Axe click here.

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Sweet Potato Brownies Recipe

AHA Publisher — Sun, 19 Jul 2020 07:00:18 +0000

Dr. Axe – Brownies are one of my favorite desserts. How could they not be: they’re chocolatey, creamy and simple to make. But are they healthy? Well, with these sweet potato brownies, you don’t have to worry anymore. Why Your Brownies Need Sweet Potatoes You might be confused about how sweet potatoes could play a role in a homemade brownie recipe. Do they make the brownies taste like vegetables? Will the brownies be the wrong texture? Worst of all, will anyone know that there are sweet potatoes in these brownies?! The answer is no! In fact, these sweet potatoes are one of the secret weapons in this brownie recipe. Adding the vegetable means you’ll get all the benefits of sweet potato nutrition each time you take a bite out of these brownies. I’m talking nearly 700 percent of your daily value of vitamin A and tons of antioxidants, which keep your skin looking awesome. They also lower inflammation and cholesterol levels — plus, sweet potatoes taste great! But these sweet potato brownies have another secret ingredient: avocados. Benefit-rich avocados are one of my favorite foods, and I love them in baked goods as well. They add healthy fats, protein and a super creamy texture. And no, avocados won’t turn these brownies green! How to Make Sweet Potato Brownies Let’s whip up these sweet potato brownies! INGREDIENTS: 1 avocado 1 cup cooked sweet potato purée ½ cup applesauce ¼–½ cup honey 1 teaspoon vanilla extract 4 eggs ¼ cup coconut flour 2 tablespoons arrowroot powder ½ cup cacao powder ½ teaspoon sea salt 1 teaspoon baking soda Frosting ¼ cup honey ½ cup sprouted almond butter ¼ cup cacao powder ½ cup coconut milk sea salt DIRECTIONS: Preheat oven to 375 degrees F. Grease 8×8 pan with coconut oil and line it with parchment paper. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder. Add in eggs one at a time. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda. Combine both mixtures until smooth. Transfer to greased pan and bake for 25–35 minutes. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth. Once the brownies are done baking and have cooled, frost with this mixture. One batch makes approximately nine of these chocolate sweet potato brownies. Want something a little extra? Try topping the brownies with mini dark chocolate chips. To read the original article click here. For more articles from Dr. Axe click here.

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Collagen Chocolate Caramels for Whole-Body Wellness

AHA Publisher — Sat, 18 Jul 2020 07:00:01 +0000

Dr. Don Colbert – If you could quickly make delicious collagen chocolate caramels with only 2 grams of net carbohydrates, would you put it on your schedule? If you knew the collagen in them could support your hair, nail, skin, and joint health, would you drop everything and do it now? Yes, indeed. These fat-bomb collagen chocolate caramels are a great fit in the Keto Zone and will satisfy chocolate cravings with good-for-you ingredients. Get out your food processor and whip some up today! Collagen Chocolate Caramels Ingredients 1 cup raw walnuts 1 tablespoon cocoa powder or raw cacao powder 2 tablespoons organic coconut oil 2 scoops chocolate collagen hydrolysate 1 tablespoon sugar-free salted caramel syrup (such as Torani) coarse sea salt (optional) Instructions Place walnuts in a food processor and grind until they resemble a sticky dough. Add cocoa powder, collagen powder, and Torani syrup. Pulse to combine well. Move mixture to a bowl. Add coconut oil. Stir/mix until well combined. Spoon mixture into all 12 sections of an ice cube tray. Optionally, sprinkle with sea salt. Freeze until solid, about 2 hours. Store in the refrigerator or freezer. Makes 12 squares. Try also: Use other nuts such as macadamia, pecans, or cashews. Nutrition info (per 2 squares): 186 calories, 18 grams fat, 2 grams net carbs (3 grams carbs, 1 gram fiber), 5 grams protein (87% of calories derived from fat) Whole-Body Wellness From Collagen Chocolate Caramels Not only do these collagen chocolate caramels taste amazing, but they also promote whole-body wellness. First, they provide healthy fats from walnuts and coconut oil. Then, they deliver potent antioxidants from cacao. But, the real star of the recipe is the collagen. In fact, these squares offer an easy way to ingest great-tasting hydrolyzed collagen day after day. In fact, if the collagen is derived from both marine and chicken sources, it can provide three different types of collagen important to human health. These three types of collagen do different things in the body. Here’s the breakdown: 1.Type I Collagen: Type I Collagen makes up 90% of our hair, skin, and nails and supports their structure and elasticity. If you’re looking to improve your appearance, Type I is the right type for you. The most optimal Type I Collagen source is from marine animals (1). 2. Type II Collagen: Type II collagen supports many areas of the body: hair, skin, and nails, immune health, digestive health, and joint health. First, like types I and III, type II collagen is present in hair, skin, and nails. Next, it supports immune health and promotes healthy digestion. Type II collagen is a major part of your gut lining and helps it act as a barrier between the substances we consume and our bloodstream. This affects both digestion and immune function. Lastly, Type II Collagen is a major building block of cartilage, which is why it’s beneficial to joint health. 3. Type III Collagen: Type III Collagen is present in all skin, tissue, and organs of your body. It’s often combined with Type I and/or Type II in collagen supplements. Studies on Collagen for Skin and Joints Since all three types of collagen are found in skin, nails, and hair, much of the research has been conducted on the health of these tissues. What’s more, joint health is often a focus of collagen research. Here’s a sampling of what researchers have found: 1. Skin Health A 2019 analysis of 11 studies stated that “Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density.” Of note, the studies in this analysis used 2.5-10 grams of collagen per day (2). A 2014 study of 46 women, ages 35-55, showed that eight weeks of collagen powder supplementation improved skin elasticity within just 4 weeks (3). When the skin’s elasticity is improved it can stretch and rebound better, without sagging. This increases a youthful appearance. Another 2014 study concluded that collagen supplementation lessened the appearance of wrinkles after just 8 weeks of use (4). What’s more, a study published in the Journal of Cosmetic Dermatology concluded that collagen supplementation not only improved skin moisture but also produced younger-looking, less-fragmented skin (5). In a 2017 lab (animal) study, researchers found that 6 months of oral consumption of collagen increased the collagen content in the skin. It also improved the skin structure and improved the density of different types of collagen (type I and type III). This resulted in improved color and luster of the skin and fur. While this was a study on mice, it is promising for human skin and hair as well (6). 2. Joint Health Support In a 2008 study from Pennsylvania State University, athletes who took a hydrolyzed collagen supplement for 6 months had less joint pain when they were active and at rest (7). This is great news for any athlete with aching joints. A 2016 study found type II collagen helped support knee health in those with osteoarthritis (8). Furthermore, a 6-month double-blind, randomized, placebo-controlled 2012 study suggested collagen hydrolysate could help improve lower back joint pain (9). Other Areas of Study Scientists are finding that collagen may support other areas of health as well. For example: Bone Mineral Density: A 2018 study concluded that intake of hydrolyzed collagen increased bone mineral density in postmenopausal women who had an age-related reduction of bone density. In fact, the results indicated that bones were both increasing in their formation and decreasing degradation (10). Muscle Strength: Scientists are also looking at muscle strength and collagen ingestion. One 2015 study of 53 male subjects with sarcopenia found that collagen peptide intake in combination with resistance training (weight lifting) led to improved body composition, muscle mass, and muscle strength while decreasing muscle loss (11). Bottom Line Collagen is a well-researched food that has been found to support hair, skin, nails, joints, bones, and muscles. If you want to get in on its benefits, it’s a good idea to find delicious ways to incorporate it into your diet. Try our Collagen Chocolate Caramels. They may just be your new favorite collagen treat. To read the original article click here. For more articles from Dr. Colbert click here.

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