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Recipes with Whole Wheat Pasta

7-day healthy eating meal plans for men and women proven by science

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Having a weekly meal plan can help someone maintain a healthy diet and control their health and weight. It can also save time and be inexpensive.

This article provides a 7-day weekly adult nutrition plan based on the recommended calorie intake.

It includes foods that research shows are beneficial for health.

A 7-day meal plan can help someone maintain a healthy diet.

The advantage is that people can plan their shopping, preparation and cooking and avoid buying and eating unhealthy food on the fly.

A person can also batch cook meals and freeze them to save time.

Additionally, it can be cheaper to buy ingredients in bulk and use them for meals throughout the week.

The following nutritional plans are based on scientific research that suggests that certain nutritional concepts are beneficial to health. These include:

  • plant-based diets or more plant-based foods
  • Foods that support the gut microbiome, such as fermented foods and those that contain prebiotic fiber, such as asparagus, bananas, and onions
  • the Mediterranean diet, which is high in whole grains, fruits, vegetables, unsaturated fats, and lean proteins such as oily fish and poultry
  • the Dietary Guidelines for Americans 2015-2020

The nutrition plans include the recommended average daily calorie intake of 2,000 calories per day for adult women and 2,500 calories per day for adult men. Calories for the specified meals are roughly these amounts.

However, because the recommended intake varies based on age, gender, and level of activity, meal plans are flexible so that people can adjust them to suit their nutritional needs.

These meal plans include a number of ingredients, some of which are staple foods, and some of which may be more expensive to purchase or more specialty depending on where a person lives and what outlets are available to them.

Some of the recipes involve prepping or cooking food in advance, but most can be cooked in batches and kept in the freezer for a reasonable amount of time.

Many people may find the included recipes more helpful when planning meals for a family or group.

Many of the ingredients in these recipes can be replaced with easier-to-find or cheaper ingredients with a similar macronutrient profile – for example, quinoa for brown rice or edamame for garden peas.

Here is a 7 day meal plan on a budget.

The meals in this plan are made up of a combination of the four diets listed above, so not every meal is suitable for everyone following a particular diet.

day 1

breakfast

Smoked salmon and egg on a wholemeal bagel with a serving of watercress, a medium-fat mocha drink.

Morning snack

A serving of hummus and raw vegetables for dipping, two oatmeal.

Having lunch

A bowl of bean and vegetable soup drizzled with extra virgin olive oil, 1 slice of whole grain bread, a serving of raw, lightly steamed vegetables such as carrots, broccoli or garden peas and a serving of fruit.

Afternoon snack

Chocolate ice cream.

dinner

Greek mac cheese casserole, a serving of steamed broccoli, asparagus, or any other green vegetable. Greek yogurt with berries and nuts for dessert.

day 2

breakfast

Berry smoothie with protein powder.

Morning snack

Spread two rice cakes with 2 tablespoons of peanut butter and top with apple slices.

Having lunch

Tuna salad sandwich on wholemeal bread, a small bag of root vegetable chips, sliced ​​raw vegetables such as carrots or peppers and a banana.

Afternoon snack

Raspberry Frozen Yogurt Pop.

dinner

Salmon with pineapple and avocado salsa and a portion of leafy vegetables. Cocoa chia seed pudding, a handful of strawberries and a hot oat milk drink before bed.

Day 3

breakfast

Oatmeal with banana, pumpkin seeds and a dash of maple syrup, coffee with low-fat milk.

Morning snack

Chocolate peanut butter mug, apple slices.

Having lunch

Pureed avocado, roast turkey and chopped tomatoes on two slices of wholemeal toast, topped with extra virgin olive oil, peeled hemp seeds and cayenne pepper, a handful of blueberries.

Afternoon snack

A serving of hummus with raw vegetables for dipping and two oatmeal.

dinner

Chicken and vegetable stir-fry served with 1 cup of steamed brown rice, two squares of dark chocolate and a handful of walnuts.

Day 4

breakfast

Apple and peanut butter on a whole grain English muffin, 1 cup of low-fat milk.

Morning snack

Carrot Cake Energy Bar.

Having lunch

A medium-sized baked potato with 100 grams (g) beef chili and 28 g creme fraiche, with a serving of green beans or peas.

Afternoon snack

A boiled egg, two oatmeal and a serving of rocket.

dinner

Vegetarian Korean bibimbap, kombucha drink.

Day 5

breakfast

40 g muesli, 100 g unsweetened Greek yogurt, 100 g blueberries, 3 tablespoons flaxseed, coffee with low-fat milk.

Morning snack

Tofu “egg” salad stuffed tomato.

Having lunch

Tuna salad sandwich on wholemeal bread with lots of lettuce vegetables such as cucumber, bell pepper, diced tomatoes and lettuce, a banana, a handful of nuts, an orange slice, a cup of lemon and ginger herbal tea.

Afternoon snack

Vegan chocolate oat biscuit, apple slices.

dinner

Rotisserie Chicken Tacos with pineapple salsa, a small baked sweet potato, a serving of rocket, two squares of dark chocolate with a handful of walnuts.

Day 6

breakfast

Two quinoa edamame egg muffins, a serving of grilled tomatoes and mushrooms drizzled with olive oil, a glass of almond milk.

Morning snack

Two rice cakes coated with 2 tablespoons of peanut butter and sliced ​​banana.

Having lunch

Slow cooker black bean soup, a serving of watercress, roasted pumpkin with paprika and rosemary.

Afternoon snack

Lemon, Pistachio & Berries Frozen Yogurt Bark.

dinner

A medium-sized baked potato, 100 g chilli, 28 g creme fraiche, a portion of leafy vegetables, three squares of dark chocolate with a handful of walnuts.

Day 7

breakfast

Sardines on two slices of wholemeal toast with a spread, a serving of fresh spinach, low-fat mocha drink

Morning snack

A quarter cup of Brazil nuts and a banana

Having lunch

A grilled chicken fillet with 1 cup of cooked broccoli, half a cup of cooked carrots, a corn on the cob, and an orange.

Afternoon snack

A slice of spinach and tomato frittata and a serving of green olives, kombucha drink.

dinner

Slow cooker sweet potato curry served with a cup of cauliflower rice, a wheat paratha, a satsuma.

day 1

breakfast

30 g muesli, 100 g unsweetened Greek yogurt, 100 g blueberries, coffee with low-fat milk.

Morning snack

Tofu “egg” salad stuffed tomato.

Having lunch

Tuna salad sandwich on wholemeal bread, an apple and a handful of walnuts.

Afternoon snack

Lemon, Pistachio & Berries Frozen Yogurt Bark.

dinner

Veggie Korean Bibimbap, Kombucha Drink, a portion of banana and Greek yogurt.

day 2

breakfast

Smoked salmon and egg bagel, a portion of spinach, a medium-fat mocha drink.

Morning snack

A quarter cup of Brazil nuts, pear slices, a glass of kombucha.

Having lunch

Sardines in tomato sauce on two slices of wholemeal toast.

Afternoon snack

Raspberry Cheesecake Glass.

dinner

Fried prawns with mango salsa & coconut cauliflower rice, a banana and a few walnuts.

Day 3

breakfast

Blueberry-Avocado Smoothie, a slice of whole grain toast with almond butter.

Morning snack

Red lentil and beet hummus with oatmeal.

Having lunch

A serving of slow cooker black bean soup, roasted beets with cream cheese, grated carrot and watercress.

Afternoon snack

28 g peanuts, one orange.

dinner

Chicken and vegetable pan served with 1 cup of steamed brown rice, two squares of dark chocolate with a handful of walnuts.

Day 4

breakfast

Apple and peanut butter on a whole grain English muffin, a cup of low-fat milk.

Morning snack

Carrot Cake Energy Bar.

Having lunch

A medium-sized baked potato, 100 g chilli, 28 g creme fraiche, side with green beans.

Afternoon snack

Chocolate avocado pop.

dinner

Slow cooker sweet potato curry served with 1 cup of steamed cauliflower rice, a wheat paratha, a satsuma, a kombucha drink.

Day 5

breakfast

Berry smoothie with protein powder.

Morning snack

Spanish oat omelette.

Having lunch

Sardines sprinkled with olive oil on two slices of wholemeal toast with a leaf salad on top.

Afternoon snack

A vegan blueberry truffle.

dinner

Slow cooker peanut chicken with broccoli, a baked sweet potato drizzled with extra virgin olive oil, a serving of steamed kale.

Day 6

breakfast

Two quinoa edamame egg muffins, a serving of grilled tomatoes and mushrooms drizzled with olive oil, a glass of almond milk.

Morning snack

Chocolate peanut butter mug, apple slices.

Having lunch

Fried sesame tuna bowl with julienned carrots, snow peas, pak choi and bamboo shoots.

Afternoon snack

Lemon, Pistachio & Berries Frozen Yogurt Bark.

dinner

A medium-sized baked potato, 100 g chilli, 28 g creme fraiche, a serving of steamed broccoli.

Day 7

breakfast

30 g muesli, 100 g unsweetened Greek yogurt, 100 g blueberries, coffee with low-fat milk.

Morning snack

Tofu “egg” salad stuffed tomato.

Having lunch

Tuna salad sandwich on wholemeal bread, sliced ​​peppers, sugar snap peas, a pear, 28 g walnuts.

Afternoon snack

A boiled egg, two oatmeal and a serving of rocket.

dinner

Rotisserie chicken tacos with pineapple salsa, a portion of watercress, two squares of dark chocolate with a few Brazil nuts.

Using a nutrition plan can help someone eat healthily.

A person can calculate how many calories they need each day and adjust recipes and meals accordingly.

A person needs to eat a variety of different foods so that someone can switch two or more weekly plans.

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Recipes with Whole Wheat Pasta

The hunt for New Zealand’s best meal kit delivery service

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Jihee Junn analyzes the numbers from a recent study comparing the greatest players in the Meal Pack game.

As a single parent, childless person who doesn’t mind eating five bowls of oatmeal a day, I can’t say I’ve ever fully embraced the movement of meal sets. But I know that for many families, having the same meals cooked or taken away every week is not a viable option. For example, my eternally exhausted sister and her busy husband have three young children who don’t eat anything all the time, except chocolate, french fries, and pizza. Eating out – even at McDonald’s – somehow always costs a small fortune.

It is no coincidence that parceled meals have found a lucrative niche in families like hers. When the concept first hit the market in Sweden in the late 2000s, they were exactly with the modern family in mind – one where both parents worked full-time. Created to combine our desire for fresh, healthy home-cooked meals with our increasingly busy, comfortable lives, it wasn’t long before the concept gained momentum and spread across the continent to central Europe and the United States by 2012 .

Around the same time that food parcels were on the rise in the USA, the idea with the introduction of My Food Bag 2013, which was co-founded by star chef Nadia Lim, had also found its way to Aotearoa. A few years later came the slightly more gourmet Woop service (which stands for “world on our plate” in case you’re wondering), followed by the Bargain Box, a cheaper option launched by the My Food Bag team. Then, in 2018, HelloFresh came on the market – the German meal kit juggernaut that managed to capture a large part of the local market in less than three years.

The Hello Fresh empire arrived in New Zealand in 2018. Photo: Hello Fresh

As the Covid-19 lockdowns accelerate the growth in meal set deliveries, My Food Bag, Woop, Bargain Box and HelloFresh have had a lot to celebrate over the past two years. More people than ever are trying these “essential services” instead of the supermarket chaos, and while they all share the same business model, there are important differences, a recent study by consumer-centric research website MoneyHub points out.

Over the course of six months, the team subscribed to the four largest and most popular meal set delivery services in New Zealand and consumed over 100 different meals to directly compare almost every detail you could ask for, including cost, cooking time, and packaging waste ( Unfortunately, taste was deliberately left out because it was perceived as “too subjective”). We have summarized their key insights into which company did well in which areas. To read full details and see photos of each meal, go to MoneyHub website.

Prices and plans

Aside from the Bargain Box, which only offers two types of plans (classic and vegetarian), the remaining three offer meals tailored to a gluten-free or health-conscious diet, as well as a plant-based plan from My Food Bag that is completely vegan in ingredients . All three also have options that instead let you choose from a selection of recipes from different plans, with HelloFresh having the largest selection of recipes (20+) that you can combine and customize each week.

However, if you only want to get the most bang for your buck, the Bargain Box is your best bet, especially if you want to feed a large family or have multiple servings on hand. Designed to accommodate the largest number of people from all four services, a regular five meal plan can only cost $ 6.30 per plate for six people ($ 190 per week), $ 7.30 per plate for four people (140 USD per week). and $ 11.50 per plate for two ($ 115).

Remember: meal sets are designed so that the bigger your order (more servings, more meals), the cheaper it will be per plate.

Bargain box from a bird’s eye view (Photo: MoneyHub)

HelloFresh (including the $ 10 delivery fee) ranks second in the price per platter. But with more than 20 recipes to choose from compared to Bargain Box’s eight recipes, HelloFresh has a far wider choice for just a few more dollars, especially if you have dietary requirements. However, it’s worth noting that there is an additional $ 5 delivery fee in the South Island.

Packaging and ingredients

Woop may be the most expensive of the four, but the comparison found that not only does it contain the highest quality local ingredients, but it also produces the least amount of waste. Its pre-made sauces and precisely portioned ingredients were found to leave the least amount of food waste and unused ingredients, while its recipes also required the fewest and simplest “pantry items” (ingredients not included).

Most of woops The packaging is made from materials that are suitable for roadside recycling, but Woop also gives you the option to return all of your packaging directly to the company (provided it is completely clean, dry, and food-free) that it at yours next order and properly recycled. This includes things like soft plastics as well as gel cold packs that are disinfected, frozen and reused for other woop deliveries.

A typical woop box contains less waste than its competitors. Photo: MoneyHub

Cooking and preparation

With regard to the actual preparation of the meals, the comparison showed that the preparation and cooking (carried out by one person) took significantly longer than all estimates of all four providers. Based on the recipes used during the comparison, the actual time taken to prepare meals averaged between 20 and 30 minutes longer than the average estimated times. Of course, this all depends on the speed and skills of whoever does the job, but if you’re your average home cook, it’s safe to say that it will likely take a little longer than any of these companies think.

However, among the four companies, the recipes were the fastest to prepare thanks to Woop’s pre-made sauces and sometimes pre-cooked vegetables, with an estimated time averaging 23 minutes, or around 40 minutes in reality. My Food Bag and HelloFresh (excluding the “fresh and quick” recipes that only take 15 minutes) were the second and third fastest with an estimated average time of 37 and 40 minutes, in reality around 55 and 60 minutes. The Bargain Box meals lasted the longest, with the 35-minute meals running closer to 65.

Two bargain box meals prepared during the study that, on average, lasted much longer than promised (Photo: MoneyHub)

In the meantime, if you’re the cook who needs all the help you can get, comparing HelloFresh’s recipe cards proved to be the best of the group. Her detailed instructions included pictures of all the ingredients and each step of the cooking process, as well as a list of the utensils you need and suggestions as to whether you should prepare a particular dish earlier than another. The ingredients for each dish are also packaged in individually color-coded paper bags, so you can easily sort what you need each time you cook.

Which one is right for me?

No company does the best at everything, and all have their individual weaknesses. For example, Woop only delivers to certain cities, HelloFresh charges extra for the South Island, Bargain Box has little for those with dietary requirements, while My Food Bag often requires more unusual supplies such as whole grain mustard, rice vinegar and corn starch. It’s up to you to decide what is important and what is not, but here is which service, in MoneyHub’s opinion, is best.

Woop

“Best for people in large cities (because of their delivery areas) and plans for one person. Their estimated prep times are consistently shorter than those of the other companies, and while we didn’t necessarily finish the meals in the estimated time, they were faster than the other food companies we tried. All of their plans use high quality ingredients, but we especially liked their ‘Foodie’ plan as it is the only gourmet option on the market that is available for one, two or four people. “

Hello Fresh

“Best for people without much cooking experience, because the recipe cards are very detailed and the app helps too. [It also has the] largest selection of recipes to choose from and you get access to the HelloFresh cookbook with thousands of recipes. They offer a particularly good price-performance ratio for low-calorie and vegetarian recipes. “

My grocery bag

“Best for weight loss plans and herbal recipes, but there are many plans. Wide availability across New Zealand (according to their website, they serve 86% of New Zealanders). We have found that they use more adventurous spices than HelloFresh and Bargain Box, but also require more supplies for their preparation. “

Bargain box

“Best for the budget-conscious, families with more than four members or picky eaters, as the recipes are usually kiwi classics.”

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Recipes with Whole Wheat Pasta

10 Kale Pasta Dishes, from Spaghetti to Lasagne!

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Kale is a plant in the cabbage family, which also includes favorites like cabbage, broccoli, kohlrabi, arugula, and Brussels sprouts. Kale was nicknamed King Kale for its excellent nutritional profile and health benefits. It’s also tasty and easy to incorporate into many meals.

Kale is rich in vitamins A, K, C, B6, manganese, calcium, copper, potassium, magnesium. It’s high in chlorophyll and contains 3 grams of protein per cup. In fact, a cup of raw kale contains more vitamin C, an important antioxidant, than an orange and is also one of the most well-known sources of vitamin K. Plus, kale is a good source of fiber and is low in fat and calories. This makes kale one of the most nutritious foods out there.

There are obviously many ways to include kale in your meals, from side dishes to smoothies to desserts. Here we have a list of the best ways to incorporate kale into your favorite pasta dishes.

1. Garden picnic noodle salad with vegetables, herbs and orange-miso-tahini dressing

Garden picnic noodle salad with vegetables, herbs and orange-miso-tahini dressing

Source: Garden picnic noodle salad with vegetables, herbs and orange-miso-tahini dressing / One Green Planet

Kale plays an important role in this garden picnic noodle salad with vegetables, herbs, and orange miso tahini dressing from The Whole Foods Diet. Pasta is tossed along with a rainbow of vegetables and topped with a creamy orange-miso-tahini dressing that adds a lemony touch. Here, kale is eaten raw. This is a quick toss-up meal and works wonderfully as leftovers.

2. Creamy kale and zucchini pasta

Creamy kale and zucchini pasta

Source: Creamy kale and zucchini pasta/ A green planet

This is a great recipe for anyone looking for an alternative to wheat noodles. It is also ideal for this time of year when zucchini are in season. In this recipe for Creamy kale and zucchini pasta from Rouxbe, the kale is cooked with caramelized onions and stirred into the zucchini noodles. A creamy tahini sauce brings it all together.

3. A pot of creamy Tuscan kale pasta

https://i0.wp.com/www.wholegrainpasta.ca/wp-content/uploads/2021/09/1632087400_966_10-Kale-Pasta-Dishes-from-Spaghetti-to-Lasagne.jpg

Source: One Pot Creamy Tuscan Kale Pasta / One Green Planet

You can put this meal together in under 30 minutes. The creamy sauce of this One Pot Creamy Tuscan Kale Pasta by Shanika Graham-White is made from cashew nuts, which gives you a velvety texture and a protein boost. The kale is sautéed with garlic and tomatoes for a rich hearty taste.

4. Pasta Primavera

Pasta with vegetables

Source: Pasta Primavera / One Green Planet

This is a really simple dish that requires you to add some veggies and, of course, some kale to a jar of tomato sauce. This could be one you had in your pantry waiting for the perfect recipe. This Pasta Primavera recipe from Wholesome LLC is a perfect weekday meal.

5. Vegetable protein pasta salad bowl

Pasta salad with vegetable protein

Source: Plant Protein Pasta Salad Bowl / One Green Planet

This vegetable protein pasta salad bowl from Nikki and Zuzana call for red lentil noodles that add protein power, but you can use any pasta of your choice. You’re still getting plenty of protein from the black lentils and hemp heart-based dressing. Here kale is accompanied by its green friends spinach, rocket and many fresh herbs.

6. Kale Walnut Pesto Noodles

Vegan kale walnut pesto pasta

Source: Kale-Walnut-Pesto-Pasta / One Green Planet

This Mitra Shirmohammadi Kale Walnut Pesto Noodle Recipe couldn’t be easier. Aside from making a pot of pasta, all you need to do is put all of the ingredients in a blender to make a batch of this kale pesto. Kale is added to the pesto along with the traditional basil flavor. Walnuts are used in place of pine nuts and a healthy dose of nutritional yeast gives it that “cheesy” note.

7. Spaghetti a la Caesar

Spaghetti a la Caesar

Source: Spaghetti a la Caesar / One Green Planet

This recipe for Spaghetti a la Caesar by Kim Sujovolsky is also easy to make. Kale is sautéed with garlic and mixed with the spaghetti. Then the dish is served with a serving of almond parmesan, lemon and chilli flakes.

8. Sweet potato noodles with garlic and cashew cream

Vegan sweet potato noodles with garlic cashew cream

Source: Sweet Potato Noodles with Garlic Cashew Cream / One Green Planet

Here’s another great gluten-free pasta option. This Garlic Cashew Cream Sweet Potato Noodle Recipe by Christine Zulkosky takes a creamy cashew sauce and serves it with sweet potato noodles, a generous helping of kale, and chunky mushrooms to give it a bite.

9. Soothing kale pesto pasta casserole

Kale pesto pasta casserole [Vegan, Gluten-Free]

Source: Soothing Kale Pesto Pasta Casserole / One Green Planet

This soothing kale pesto pasta casserole from Florian Nouh is full of texture and flavor. The crust is made from gluten-free breadcrumbs and the noodles are tossed in a kale-based pesto. The whole dish is then baked for about 15-20 minutes. It’s a nice vegan version of a classic comfort food.

10. Kale lasagna

Vegan gluten-free kale lasagna with bechamel sauce

Source: Kale Lasagne / One Green Planet

We can hardly make a list of pasta favorites and leave out the lovely lasagna. This kale lasagna from Peffe Stahl is vegan and gluten-free. This is a really simple recipe that requires a soy or oat milk based bechamel sauce layered between sheets of vegan lasagna. The kale is then sautéed with onions before joining the bechamel.

Make your pasta dishes particularly tasty and nutritious with a generous helping of kale.

Learn How To Make Plant-Based Meals At Home!

Vegan creamy ginger-coconut-kale-zucchini-spaghetti [Gluten-Free]

It is known to help reduce meat consumption and eat more plant-based foods chronic inflammation, Heart health, mental wellbeing, Fitness goals, Nutritional needs, Allergies, good health, and more! Milk consumption has also been linked to many health problems, including acne, hormonal imbalance, cancer, Prostate cancer and has many Side effects.

For those of you interested in eating more plant-based foods, we highly recommend downloading the Food Monster App – With over 15,000 delicious recipes, it is the largest herbal recipe source to reduce your ecological footprint, save animals and get healthy! And while you’re at it, we encourage you to find out about the environment and health benefits from a vegetable diet.

Here are some great resources to get you started:

For more daily published content on animals, earth, life, vegan food, health and recipes, subscribe to One Green Planet newsletter! Finally, public funding gives us a greater chance of continuing to provide you with quality content. Please note support us through donations!

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Recipes with Whole Wheat Pasta

Types of Chocolate, Explained:

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You’ve seen these numbers on fancy candy bar packaging, but what do chocolate percentages mean and which one should you choose? We’ll break it down so you can make the best chocolate choice possible.

When it comes to chocolate, I used to be part of the high cocoa cult. My favorite was 70 percent, with an 82.5 percent shot every now and then. However, the more I learned about chocolate, the more I realized that the percentage had nothing to do with quality: I had greasy 85 percent bars and fantastic 40 percent bars.

That’s because the cocoa percentage is the percentage of the bar that comes straight from cocoa beans. Take my beloved 70 percent bar as an example: 70 percent of this bar is made from refined cocoa beans, and 30 percent is made from all the other ingredients like sugar, vanilla, sea salt, pop rocks, whatever.

Just because you’ve tried a 70 percent bar doesn’t mean you’ve tried them all. Everyone has a unique mouthfeel and taste. (A genius came up with the fancy sounding “mouthfeel” to describe how things feel in the mouth. In practical terms, this means whether the chocolate is grainy or smooth, melts quickly or slowly, etc.) One reason is that one chocolate bar contains significantly more cocoa butter than another. Both cocoa solids and cocoa butter are included in this 70 percent.

As I write in my book, “Bean-to-Bar Chocolate: America’s Craft Chocolate Revolution ”,“ A 70 percent bar could contain 50 percent cocoa mass and 20 percent cocoa butter; another could have 30 percent cocoa mass and 40 percent cocoa butter (that would make a very smooth, buttery bar!). To make it even more complicated, different types of beans naturally contain different amounts of cocoa butter. Some are leaner, others fatter. The natural “butteriness” of a bean changes the consistency of the resulting chocolate. “

Milk chocolate generally has a fairly low percentage, usually around 40 percent or less (Hershey’s is 11 percent). I’m in love with Zotter’s 40 percent bar diluted with “Bio Tiroler Bergmilch” and Frans smoked salt.

Dark chocolate has no legal definition in the United States (it comes under the umbrella term semi-sweet or bittersweet chocolate). It’s usually at least 55 percent, but most dark chocolate lovers enjoy 70 percent or more. I’m obsessed with a new variety called dark milk chocolate, a high-proof milk chocolate that combines the best of both worlds: you get the intense flavors of dark chocolate with the creaminess of milk chocolate. My favorite right now? Chocolate Naive’s 62 percent dark milk with porcini mushrooms. (Yes, you read that right: mushrooms!)

Then there are some dark candy bars that stamp in at 100 percent. That said, they only contain ground and refined cocoa beans, and the trick for the chocolate makers is to bring out the natural flavors of these beans to make them not only edible but also enjoyable. The best – like those from Fruition and Pralus – are far from making chocolate. I urge you to try a 100 percent bar for Valentine’s Day: you might find your true love.

But don’t forget the white chocolate either.

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