Chocolate Raspberry Baked Oatmeal

Is chocolate healthy or not healthy? Well, that all depends on your definition of healthy… this is why nutrition can be so confusing. Processed chocolate, like all processed food, does not contain the nutrients that made the original ingredients so health benefitting, or healthy, and it often has some questionable additives like refined sugar and sketchy GMO oils. Many different processing techniques that are required by law to make a food stable enough to sit on the shelf for a long period of time greatly diminish the amount and quality of nutrients once present, and chemicals, flavorings and refined food items are added in to make a desirable color, taste and texture. Raw cacao however, the very base of chocolate, has some pretty potent antioxidants and a decent share of vitamins and minerals, making it beneficial to the body and therefore healthy. It does contain caffeine so for those who are sensitive, raw carob powder a.k.a. locust bean a.k.a. St. John’s bread is a good alternative, it tastes quite similar and is in the bulk and baking sections of health food stores. Despite its lack of popularity in the mainstream, it is an old food, so old that it is even mentioned in the Bible, wherein it states that St. John the Baptist lived on whole carob beans (they look like peas in pods or edamame) for awhile in the desert, hence one of its many names referencing his sustenance.

Using chocolate or cacao sparingly as a flavoring instead of eating a whole bar is a good way to get the decadence along with extra nutrients. The oats add in complex carbohydrates and their fiber slows down the effect of the sugar from the berries and protein powder so that the food is digested more slowly and effectively. The protein powder of course adds in some protein but it can also be a great source of micronutrients, or vitamins and minerals, depending on its quality. My two current favorite options are Sun Warrior’s Warrior Blend and Vega’s whole line, both brands are vegan, and they both offer individual packets at most stores so you can test them out. Hemp based powders are another good option as is one hundred percent whey, but for taste reasons I don’t recommend brown rice powders. Many traditional breakfast grains, oats included, offer enough of a protein ratio on their own but adding in the powder can give you a boost for mornings that are more active or stressful, or if you are fighting a cold and need an immunity boost. Not only does protein help build and repair muscle but it is needed for white blood cells, the warriors of the immune system that attack invaders. That being said, more is not better and downing protein shakes all day will not ward off a virus, but a scoop of protein powder with around 10-15 grams of protein from time to time will help when you need a little bit extra. Just make sure that you like the taste of it because blending it in a smoothie or in oatmeal like this will not disguise the taste. Any berries can be used, fresh or frozen, they all offer their own array of antioxidants, vitamins and minerals, and even though they all taste sweet they are at the lower end of the sugar containing spectrum as far as fruits go, making them a good item to incorporate on a regular basis.