Strawberry Macadamia Dark Chocolate Bark

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Dark chocolate that is high in cocoa and low in sugar is well known to be a healthier choice. Despite the overwhelming benefits of dark chocolate, there is one perceived negative that turns some sweet milk chocolate lovers off – its strong and often bitter flavour. For many people, this unappealing sharp taste can stand in the way of exploring dark chocolate as a dessert option.

To make dark chocolate more appealing, the bitterness has to be disguised and other flavours/textures need to be added and elevated. Today we will explore the contrast of flavours between dark chocolate, strawberries and macadamia nuts by creating chocolate bark - Your new fave way to eat dark chocolate! 

What is chocolate bark?

Chocolate bark is a thin layer of melted chocolate filled with different toppings that are spread and cooled, then broken into shards resembling a tree bark with uneven and random edges. The toppings generally include nuts, toffee, lollies or dried fruit. For this variation we will stick to nuts and freeze dried strawberries. The endless flavour and texture combinations one can create makes chocolate bark very versatile and unique.

Why you will love this recipe?

  • It is the perfect harmony of tangy, sweet, crunchy and salty flavour
  • Uses 3 ingredients
  • Minimal equipment and clean up required
  • Can be made in large batches helping you save time
  • Performs well metabolically, post meal blood sugar (glucose) remained in the optimum range

Ingredients

Macadamia nuts

Out of the entire nut family, macadamias have a sweet spot for me. For a start they originate and are grown in Australia.

Not only are they low in sugar and carbohydrates but they also contain essential nutrients such as dietary fiber and antioxidants. They are creamy and light in texture and add the right level of crunch to the recipe without being overpowering in flavour.

Dark chocolate

Dark chocolate, particularly those with high cocoa content (e.g., 85%), is rich in flavonoids, antioxidants, and minerals, is associated with several health benefits.  

The cocoa in dark chocolate is a natural source of fiber, vitamins, and minerals, and it has potential benefits for your heart, brain, gut, and overall health.

For this recipe, I opted for a dark chocolate blend of 90% to optimise blood sugar response. Not only does 90% dark chocolate contain fewer ingredients it also provides a good sweet/bitterness balance in the recipe. As a starting point, you can also opt for 85% blend as well.

Freeze dried strawberries

Strawberries are one of my holy grail fruits when it comes to blood sugar control because not only do they have a lot of fiber but they are also low in fructose. They offer lots of antioxidants and polyphenols.

Freeze-dried strawberries contain similar amounts of nutrients when compared with fresh fruit and contain no added sugar compared to dried fruit. They make an excellent pantry stable and are typically known as astronaut food due to being lightweight and having good retention of bioactives. Despite some nutrients being lost during the freezing process, it still offers good fiber, vitamin A and C, iron, potassium and adds the fluffiest level of crunch to the recipe.

My choice for the strawberries were Handasyde as they don't have any added ingredients, are locally produced and are organic certified. They are produced in Albany, WA and are one of the best I have come across in terms of quality and taste.

How to make it

Melt chocolate: I am using double boiler method on stove
Crush macadamia nuts in a bag to create random chunks
Pour melted chocolate into lined container
Decorate chocolate by sprinkling nuts and strawberries, distributing evenly on both ends
Using a spoon, press sprinkled nuts and macadamias into the chocolate and refrigerate until firm
Post refrigeration
Cut chocolate into random sizes with a knife and enjoy!

Shopping tips for dark chocolate

  • Select high cocoa content, +85% is a good starting point: Lower cocoa chocolates have more sugar in them, they also may contain artificial sweeteners together with emulsifiers to bind the product together. They are manufactured to hold their shape and not melt. Therefore they aren’t ideal for melting chocolates. High quality lower cocoa chocolate with less additives are quite pricey and they create very large spikes which we don’t want.
  • Select option with fewer ingredients: Flavoured chocolates typically have more sugar and may also contain artificial sweeteners, as well as emulsifiers to bind the product together. Emulsifiers can negatively impact our gut health and there is emerging research in this area.
  • If available select for non-dutch processed chocolate: Treating chocolate with alkali (known as Dutch processing) can reduce the cocoa's naturally bitter flavour, but it also significantly decreases the antioxidant levels.

How to store chocolate bark?

Simply store in an airtight container in the fridge until ready to serve. I prefer mine served cold.

Blood Sugar Analysis - How well does it perform metabolically?

Our blood sugar level between meals is one of the most common metabolic health metrics, even as a non-diabetic. Research shows that tightened glucose control may indicate better metabolic health and reduce the risk of microvascular disease.

Levels Health suggest we use the following range for optimum metabolic outcomes:

Post meal spike less than 6.1 mmol/L and with <1.67 mmol/L increase from pre-meal levels.

The recommended target range (post meal blood sugar) is highlighted in blue.

Results

We can see how chocolate consumption can affect our blood sugar levels in real time by using a continuous glucose monitoring device, also known as a CGM.

Optimum blood sugar response :Opting for dark chocolate results in a much more modest rise

One large-scale study found that people who ate dark chocolate more than once a week had a significantly lower risk of developing type 2 diabetes within 5 years, compared with people who rarely or never ate it.

How does this compare to processed (commercial) chocolate?

Poor blood sugar response : High-sugar milk chocolate causes a rapid spike in blood sugar

Post-meal blood sugar response plays a big role in how we feel after eating. A poor blood sugar response can be what leads to that sluggish and tired feeling.

Processed chocolates often have more sugar than all the other ingredients combined. This cadbury chocolate contains about 59g of sugar per 100g which is significant.

The poor blood sugar response is no surprise. Consuming high sugar chocolate causes a rapid spike in blood sugar.

Takeaways

In the short term, sharp increases and dips in blood sugar may result in:

  • Increased appetite: ZOE researchers found that people who experience drastic spikes and dips in blood sugar are more likely to feel hungry again sooner, and eat more calories throughout the day, than those who have more moderate changes.
  • Mood changes: One study linked large spikes in blood sugar to a 38% higher score for depression and a 55% higher score for overall mood disturbances.
  • Fatigue: A review of research involving over 1,200 participants found that spikes in blood sugar are associated with tiredness and feeling less alert within an hour after eating.
  • Inflammation: Studies suggest elevated postprandial blood sugar levels can promote increased short-term inflammation in your body, which can lead to serious health implications over time.

How much dark chocolate should you have?

There are no official recommendations about how much dark chocolate to eat for its health benefits. The key is moderation.

In scientific studies, participants usually consume small or moderate amounts of chocolate.

Exactly when you eat chocolate could be important, too. Studies suggest that a small amount of dark chocolate in the mornings or evenings may help stabilize your blood sugar levels by limiting your sweet cravings.

How to Enjoy Chocolate Without Spiking Your Blood Sugar

Keeping the sugar low by using high cocoa that is greater than 85% is key for creating a metabolically friendly treat.

Enjoy this yummy treat in moderation!

Disclaimer

FreeStyle Libre 2 CGM was used in all recipe testings for a healthy, non-diabetic subject. Individual results may vary.

This blog is for general informational purposes only and does not constitute the practice of medicine, nursing or other professional health care services, including the giving of medical advice. The use of information on this blog or materials linked from this blog is at the user’s own risk. The content of this blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard, or delay in obtaining, medical advice for any medical condition they may have, and should seek the assistance of their health care professionals for any such conditions.

Strawberry Macadamia Dark Chocolate Bark

My favourite treat when I want something sweet, quick and simple. The perfect harmony of flavour and texture in every bite without taking us on a sugar rollercoaster. Your chocoholic side won't know the difference.

Ingredients

  • 1/2 cup macadamias
  • 1/2 cup of freeze dried strawberries
  • 200g Dark Chocolate (90%)
  • Pinch of sea salt

Instructions

1) Line container of choice with baking paper

2) Melt chocolate using one of the methods below:

Microwave: Break the chocolate into smaller pieces and place in a large heatproof bowl and microwave on low in increments of 30 seconds. Remove the bowl from the microwave and stir between each increment. You'll want to keep stirring to make sure the chocolate chunks at the bottom melt, not burn.

Stovetop: Double boiler sounds fancy, but it's quite simple. It just means you place a glass bowl on top of some simmering water so that the steam melts the chocolate. Despite the name, a boil is not necessary because we want gentle heat. You want the bottom of the bowl to not be touching the water in the pot. If it dips into the water, it will get too hot and you will risk burning. There is also no need for a lid as it can create condensation which we don't want.

3) Spread melted dark chocolate evenly with an offset spatula or large metal spoon into container.

4) Scatter freeze dried strawberries generously and crushed macadamia nuts over melted dark chocolate, then sprinkle pinch of sea salt.

5) Refrigerate for at least 2 hours or until firm.

6) Break into large shards and enjoy!

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