Most people have heard about the potential health benefits of chocolate by now — each year around Valentine’s Day, it’s a popular topic of discussion. Chocolate, especially dark chocolate, is frequently touted as a healthy “treat,” because its nutrients have been linked to health benefits like lower risk of heart disease. However, if we really get down to it, it’s the cocoa that delivers these potential benefits. Cocoa is mixed with sugar and fat to make different varieties of chocolate, which is why dark chocolate is advocated for health instead of milk chocolate — dark chocolate typically contains more of the good stuff (cocoa) and less of the not-so-good stuff (fat and sugar).

In essence, chocolate is really a delivery vehicle for cocoa — to get the health benefits of the cocoa, we allow for some extra calories to come along for the ride when we eat chocolate. While this works for some people just fine, others may want to experiment with different ways of getting cocoa into their diet without adding inches to their waistline. Unsweetened cocoa powder can be used in myriad ways in the kitchen, adding a depth of rich flavor.

Unsweetened cocoa powder is low in calories, but delivers a concentrated source of flavonoids, which are the plant-based substances suspected of providing chocolate with its potential health benefits. The flavonoids in cocoa have been linked with lowering inflammation in the body, as well as relaxing the blood vessels, helping blood flow better through the body and reducing blood pressure. Cocoa powder is also a good source of some minerals, including iron, magnesium, zinc and manganese, and provides almost two grams of fiber in one tablespoon of powder.

Intrigued? Here are some different uses for unsweetened cocoa, to add in those health benefits without letting in the extra fat and sugar:

Fairy dust. Chef and dietitian Michelle Dudash, author of “Clean Eating for Busy Families,” shakes cocoa powder through a fine sifter on top of yogurt to delight her young daughters. She adds that this technique works well with anything that has a creamy topping, such as tiramisu or whipped coconut cream.

PB&B cocoa smoothie. Start with a blender, and add a cup of plain yogurt or kefir with a tablespoon of peanut butter and a tablespoon of unsweetened cocoa powder. Throw in a banana. Blend, taste for sweetness, then drizzle in some honey, if desired.

Cocoa almonds. Try Dudash’s trick for jazzing up plain almonds: Just add a couple drops of vegetable oil to a baggie filled with plain almonds, then add cocoa powder and shake. Experiment by adding a dash of cinnamon, or make it spicier with a little chili powder.

Cocoa steak rub. There are endless combinations for dry rub recipes, but they all have one thing in common: infusing flavor into the meat in a way that marinades just can’t. Unsweetened cocoa can be added to any steak rub recipe, as it enhances the earthy flavor of the meat. Try mixing equal parts paprika, chili powder, unsweetened cocoa powder and sea salt with a dash of cayenne pepper to rub on steak 30 minutes before cooking.

Secret ingredient chili. Cocoa blends nicely with the typical ingredients of chili, such as cumin, peppers and chili powder, adding a depth of flavor without making it sweet. Add about one to two tablespoons to your favorite recipe, and smile mysteriously when asked what your secret is.

Cocoa coffee. Mix a teaspoon or two of unsweetened cocoa powder into your black coffee to make a nice mocha brew that’s not too sweet.

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Why You Should Fall for Cocoa originally appeared on usnews.com