Chocolate-Nut Clusters

Chocolate-nut clusters are nutritious treats whose deliciousness belies the simplicity of their preparation. Whenever I have a batch in my fridge, I enjoy one or two of these crunchy little nuggets as an after-dinner treat.

Yes, you read that right: chocolate and nuts are highly nutritious!

Chocolate is rich in antioxidants, including flavanols, which help neutralize free radicals in the body, reducing oxidative stress and lowering the risk of chronic diseases; the higher the cocoa content percentage (i.e., the “darker” the chocolate), the more flavanols you get.  Cocoa flavanols have been shown to improve blood flow, reduce blood pressure, and enhance the health of blood vessels, contributing to better heart health.

Chocolate also stimulates the production of endorphins, the “feel-good” hormones, and contains serotonin, which can improve mood and reduce stress. Moreover, it is a good source of minerals like iron, magnesium, copper, and manganese, which are important for various bodily functions.

And even though chocolate contains a relatively high proportion of saturated fat (the type of fat that’s associated with a higher risk of cardiovascular disease), much of this is a type of saturated fat called stearic acid which, unlike other saturated fats, does not raise LDL (so-called “bad”) cholesterol.

Nuts, meanwhile, are high in monounsaturated and polyunsaturated fats, which are heart-healthy fats that can help lower bad cholesterol (LDL) and raise good cholesterol (HDL). Omega-3 fatty acids, found in walnuts, are beneficial for heart health and may help to reduce inflammation.

Nuts also contain protein, and provide dietary fiber, which aids digestion, helps control blood sugar levels, and promotes feelings of fullness. Moreover, they are packed with essential vitamins and minerals such as vitamin E, B vitamins, magnesium, potassium, and zinc. Lastly, nuts contain antioxidants like polyphenols, which can help combat oxidative stress and inflammation.

Combining chocolate and nuts: When combined, chocolate and nuts make a nutrient-dense snack that offers a balance of healthy fats, protein, fiber, and antioxidants. Dark chocolate with nuts provides sustained energy, supports heart health, and offers a satisfying treat that can fit into a balanced diet.

Chocolate-nut cluster ingredients

• Chocolate: Any type of chocolate (dark, milk, or white) can be used, depending on preference; some recipes also mix different types of chocolate for a layered flavor. I typically use Trader Joe’s Pound Plus 72% Cacao Dark Chocolate which, according to a review by Consumerlab.com, contains one of the lowest levels of cadmium (a toxic heavy metal) among the 18 brands tested, and provides nearly 200 mg of cocoa flavanols (antioxidant compounds found in cocoa, tea, and certain fruits) per 1-oz serving at the lowest cost of all the brands tested.
• Nuts: You can use any nut you like (or a mix of nuts); my favorites are hazelnuts (I love Trader Joe’s dry roasted Oregon hazelnuts), peanuts, almonds, and pecans, but walnuts and cashews work great, too. The nuts can be raw, but have a better texture and stronger flavor when they have been lightly toasted (1 minute on HIGH in the microwave will do it). When using peanuts, I like them to be lightly salted, too.
• Optional add-ins: Some variations may include dried fruits (I like reduced-sugar cranberries), coconut flakes, or a sprinkle of kosher sea salt on top.