Food & Nutrition
02/27/23

Warm Chocolate Souffles: A Healthy Treat You’ll Love

warm chocolate souffle

Enjoy a sweet little treat with a special someone in your life that’s surprisingly heart healthy: Chocolate Souffles.
 
According to Healthline1, the cocoa powder in chocolate has important compounds that are beneficial. For instance, cocoa is:
 
Loaded with Polyphenols that can reduce inflammation, improve blood flow, lower blood pressure and improve cholesterol and blood sugar levels.
 
Lots of flavanols that improve nitric oxide levels and blood vessel function per Healthline2 which helps lower blood pressure.
 
Stress reducing and improves calmness, contentment and your overall psychological health according to Healthline3 but more research is needed.
 
Helps with weight loss according to Healthline4 possibly by reducing your appetite and increasing fat oxidation to make you feel full.
 
In fact, one serving of chocolate per day may reduce your risk of heart attack, heart failure and stroke according to Healthline5 because it improves blood flow and reduces cholesterol. In short, not only does cocoa taste good, it’s good for you!

With all that in mind, here is a tasty recipe from Mayo Clinic6.

Warm Chocolate Souffles

Ingredients

  • 1/2 cup unsweetened cocoa powder
  • 6 tablespoons hot water
  • 1 tablespoon unsalted butter
  • 1 tablespoon canola oil
  • 3 tablespoons all-purpose (plain) flour
  • 1 tablespoon ground hazelnuts (filberts) or almonds
  • 1/4 teaspoon ground cinnamon
  • 3 tablespoons firmly packed dark brown sugar
  • 2 tablespoons honey
  • 1/8 teaspoon salt
  • 3/4 cup 1 percent low-fat milk
  • 4 egg whites
  • 3 tablespoons granulated sugar
  • 1 teaspoon powdered (confectioner's) sugar
  • 1 cup raspberries

Directions

Heat the oven to 375 F. Lightly coat six 1-cup individual souffle dishes or ramekins with cooking spray or coat a 6-cup souffle dish with the spray.

In a small bowl, combine the cocoa and hot water, stirring until smooth. Set aside.

In a small, heavy saucepan over medium heat, melt the butter. Add the canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon and cook for 1 minute, stirring constantly with a whisk. Stir in the brown sugar, honey and salt. Gradually add the milk and cook, stirring constantly, until thickened, about 3 minutes. Remove from the heat and stir into the cocoa mixture. Let cool slightly.

In a large, thoroughly cleaned bowl, using an electric mixer on high speed, beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3 of the egg whites into the cocoa mixture to lighten it. Then fold the remaining egg whites into the cocoa mixture, mixing gently only until no white streaks remain.

Gently scoop the cocoa egg white mixture into the prepared dishes (or dish). Bake until the souffle rises above the rim and is set in the center, 15 to 20 minutes for individual souffles or 40 to 45 minutes for the large souffle.

Cool the souffles on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve, dust the top with the powdered sugar. Garnish with raspberries and serve immediately.

Nutrition Facts

Per 1 Cup Serving: 203 calories; cholesterol 7 mg; carbohydrates 29 g; sodium 106 mg; total sugars 22 g.

Sources

1. “11 Health and Nutrition Benefits of Cocoa Powder” Healthline, last access December 6, 2022, https://www.healthline.com/nutrition/cocoa-powder-nutrition-benefits#TOC_TITLE_HDR_3

2. “11 Health and Nutrition Benefits of Cocoa Powder”

3. “11 Health and Nutrition Benefits of Cocoa Powder”

4. “11 Health and Nutrition Benefits of Cocoa Powder”

5. “11 Health and Nutrition Benefits of Cocoa Powder”

6. “Healthy Recipes: Warm chocolate soufflés” Mayo Clinic, last accessed December 6, 2022,  https://www.mayoclinic.org/healthy-lifestyle/recipes/warm-chocolate-souffles/rcp-20049626
 

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