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Chocolate has long been considered a great indulgence, but recent studies have shown that there may be reason to feel a little less guilty. Researchers have found that particularly dark chocolate and cocoa contain flavonoids, or antioxidants, that may help reduce the risk of heart disease. Chocolate also contains potassium, magnesium and calcium.

Although chocolate is high in fat this fat doesn't appear to increase blood cholesterol. Plus, eating chocolate increases the production of serotonin, a natural antidepressant, and increases the release of endorphins in the brain. Finally, chocolate releases the same chemical in our bodies as when we fall in love.

Even better news: Jackie Keller, Nutrition Educator and Founder of Nutrifit, is sharing a low-fat recipe for Chocolate Pudding Cake.

Guest Expert: Jackie Keller, Nutrition Educator and Founder of Nutrifit

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• Applesauce is fat free and contains healthy fruit fiber.
  
• Baby-food prunes are fat free, full of fiber and a natural sugar.

Nutrifit
Jackie Keller, founder and Nutrition Educator
Website: www.nutrifitonline.com

Chocolate Pudding Cake

Serves 8

For cake:

1 c. flour
1/2 c. sugar
2 tsp. baking powder
l/4 tsp. salt
l/2 c. canned evaporated nonfat or low-fat milk.
3 Tbs. cocoa powder
1-2 Tbs. canola oil

Mix by hand. Spread mixture in 9" pan sprayed with cooking spray and dusted with unsweetened cocoa powder.

For pudding:

1 c. water
3 Tbs. cocoa powder
1/3 c. brown sugar
1/2 c. sugar
1 Tbs. chocolate extract
1 tsp. vanilla

Mix all ingredients — you can use the same bowl. Pour this watery mixture over the above batter and bake in a preheated oven at 350F for 20 minutes; or cook it in the microwave for 12-18 minutes. Just be sure to use a microwave-safe pan.

Per piece: 180 calories, 2g fat

Note: To convert a recipe using cocoa powder, if it calls for 1 oz. of hard chocolate or chocolate pieces, replace it with 3 Tbs. of cocoa powder and 1 Tbs. of canola oil, which is a much healthier fat.

Storing Fine Chocolate