What are some of the potential benefits of chocolate you may ask?  They include:

• Reduction in atherosclerosis

• Lower cholesterol levels

• Lower LDL and triglyceride levels

• Protects LDL’s from becoming oxidized

• Increased HDL cholesterol

• Better blood glucose control

You might be skeptical about chocolate’s potential as a super food.  It can be confusing when everyone is telling you how healthy eating and exercise are the only ways to lose weight, and chocolate should not be in the plan!  How can chocolate be so helpful in protecting the heart?

One word: the polyphenol called Flavanols.  Flavanols are typically found in fruits and vegetables, which is one reason we are told to eat five or more servings a day.  The problem: not everyone enjoys fruits and vegetables.  They do provide us with a wide array of vitamins, minerals, and some fiber.  They also are a great source of antioxidants, which can help reduce the damage associated with free radicals from oxidative stress.

Guess what?  The exact flavanols found in fruits and vegetables are also found in chocolate!

Research by Hermann et al. concluded dark chocolate actually has a high polyphenol concentration.  It was found to be higher than berries, tea, and wine.  Amazing!  Not done yet.  They also concluded high level of polyphenol concentration significantly reduced platelet activation in the body.  Important, yes!  Why?  Let me explain.

Oxidative stress can lead to higher levels of oxidized LDL cholesterol levels.  When LDL is oxidized, meaning free radicals bind to the LDL, the cholesterol is more permeable and able to pass through the artery easier.  This results in inflammation and a resulting immune response by the body.   The response is to reduce inflammation and prevent further damage to the wall of the artery.  The problem: this response can cause accumulation of platelets and other cells in the artery.   The accumulation interferes with the travel of blood and nutrients vital to the cells of the body.   LDL cholesterol and other cells (macrophages) get trapped, creating blockages in the arteries. Results: oxygen and nutrients not getting to the cells of the body.   This can happen anywhere, but it mostly happens in major arteries of the heart and other arteries in the body.

The high concentration of polyphenols bind to the LDLs, preventing the oxidation process.  One nutrient found in chocolate is responsible for this action.  Research by Vinson et al. concluded Epicatechin, a major polyphenol, binds to LDL cholesterol preventing the oxidation process from happening.   They also concluded the fat in chocolate acts as a pro-oxidative agent in the body.   There is more!

Hannum et al. concluded flavanols found in chocolate may help to enhance heart health.  They concluded the flavanols help delay blood clotting, improve endothelial function, and help decrease inflammation.

Chocolate has many benefits on heart health.   The exact recommendation for chocolate consumption and type has yet to be determined.    However, research from Franco et al. tells us that chocolate in moderation is healthy and the most preferred choice is dark chocolate.  The reason: dark chocolate has a much higher concentration of flavanols than white chocolate, which has very little.  Consuming a diet rich in fruits and vegetables are recommended for increasing our antioxidant intake, but moderate levels of chocolate can be good for protecting our heart and health.

For the chocolate lovers out there: You are vindicated!  Let us raise our favorite dark chocolate covered, flavanol rich snack and celebrate!  Since chocolate, especially dark chocolate, is shown to provide protective effects on the heart and health of our vessels and arteries, we have plenty to celebrate!

SHARK FIN SOUP

INGREDIENTS;
2 tbsp sesame oil
1 spring onion(finely  chopped)
2 cm ginger(finely chopped)
4 dried Chinese mushroom(soaked until soft and sliced)
2 tbsp vinegar
2 liter chicken stock
120 gm ready prepared shark fin
200 gm chicken breast(cooked and shredded)
200 gm small shrimp(peeled)
11/2 tbsp soy sauce
1 tbsp cornstarch dilute with 2 tbsp chicken stock

METHOD;
Heat oil in stock pot,add the spring onion,ginger,mushroom,vinegar and stir fry for 2 to 3 minutes.Pour in half of the chicken stock also the shark fin and bring to boil.Reduce the heat and simmer for 10 minutes.Add the chicken,shrimp,soy sauce and add also the remaining chicken stock.Pour in the cornstarch and bring to boil.Reduce the heat and simmer for another 10 minutes.Serve while hot and a dash of back vinegar if you like.

MEE BANDUNG (NOODLE)

INGREDIENTS;
500 gm egg noodle
300 gm beef(boiled and sliced)
300 gm chicken breast(boiled and sliced)
200 gm beansprout(blanched)
2 tbsp cooking oil
2 tbsp chilies paste
3 garlic(blend)
5 shallot(blend)
1 litre chicken stock
4 tbsp tomato ketchup
2 tbsp chili sauce
1 tbsp oyster sauce
4 tbsp peanut(grind)
2 eggs(hard boil cut to wedges)
2 fed chilies(finely slice)


METHOD;
Heat oil in a stock pot and saute shallot,garlic and chili paste until fragrant.Add in chicken stock,tomato ketchup,chili sauce and oyster sauce.Let it boil and season well.Put in peanut,beef and chicken.Blanch the egg noodle for awhile.Put noodle in a bowl and pour the sauce on top.Garnish with beansprout,red chilies and egg.

KUNG PAO CHICKEN

INGREDIENTS;
1 kg chicken(cut in 3cm)
2 tbsp oyster sauce
21/2 tbsp cooking oil
8 small dry chilies
4 tbsp minced garlic
2 stalks celery(diced)
1/2 red pepper(cube)
200 gm bamboo shoot(sliced)
2 tbsp dissolved cornstarch
1/3 cup roasted peanuts

SAUCE;
3 tbsp Chinese rice wine
1/4 cup Chinese black vinegar
1/4 cup chicken broth
1 tbsp soy sauce
2 tbsp hoisin sauce
2 tsp sesame oil
2 tsp chili garlic sauce
2 tsp sugar


METHOD;
Marinade chicken with oyster sauce and let stand for 10 min.Combine sauce ingredients in a bowl.Place a wok over high heat until hot and put 2 tbsp oil.Add in the chilies and fry until fragrant.Mix in the chicken and stir fry for 2 minutes.Then remove from wok and add the remaining oil.Saute garlic until fragrant by adding celery,pepper and bamboo shoot.Stir fry another 2 minutes and return the chicken and chilies.Add the sauce and bring to boil.Pour in the dilute cornstarch and let it cook.After thicken add the peanut lastly.

LEMON CHICKEN

INGREDIENTS;
2tbsp cornstarch
3/4cup water
2 egg yolks
4 breast(skinless and halves)
2cups cooking oil
3tbsp brown sugar
1tbsp ginger(minced)
1cup chicken broth
1/3cup lemon juice
1/2cup scallion

METHOD;
Combine 1/2 cup cornstarch,1/4 cup water and egg yolks,whisk until smooth.Then coat each chicken and fry the chicken.In a medium sauce pan place 2tbsp cornstarch,brown sugar,ginger and stir in 1/2 cup water also chicken broth.Cook over medium heat,stirring until thicken.Put in lemon juice and let it boil for 1 minute.Cut the breast and arrange on a plate.Pour the sauce over the breast and sprinkle with scallion.

AYAM KICAP PEDAS OR CHICKEN IN SPICY SOY SAUCE

INGREDIENTS;
1KG CHICKEN(ROUGHLY CHOPPED)
4 GARLIC(BLENDED)
1CM GINGER(BLENDED)
5 BIRD EYE CHILIES(BLENDED)
1 ONION(DICED)
4 TBSP SWEET SOY SAUCE
2 TBSP SALTY SOY SAUCE
2 TBSP TAMARIND JUICE
2 TBSP OIL
1 CUP WATER
SALT TO TASTE


METHOD;
HEAT UP A STOCK POT WITH OIL AND SAUTEED ALL BLENDE INGREDIENTS UNTIL BROWN.THEN PUT IN THE CHICKEN AND WATER.ALSO ADD IN TAMARIND JUICE, SWEET AND SALTY SOY SAUCE.LET IT COOK AND SEASON WELL.

BINGKA JAGUNG OR CORN PUDDING

INGREDIENTS;
500 gm coconut milk
1 tsp salt
3 eggs
100 gm sugar
50 gm butter
15 gm custard flour
200 gm cream corn
90 gm sesame seeds

METHOD;
Blend all ingredients except sesame seeds.Transfer in a stock pan and heat up for 5 minutes.Grease baking tray and pour in the mixture.Sprinkle sesame seeds on top and bake for 180c for one hour.Let it cool then cut and serve.