When I became a chef, most of my time was spent in the pastry kitchen. We had a temperature-controlled chocolate room with marble benchtops for tempering and chocolate-making. I loved making treats such as red velvet chocolate cake or a decadent chocolate soufflé, which always wowed diners.

I still indulge in a little chocolate therapy: a few pieces of good dark chocolate or a mug of hot chocolate made from full-cream milk, dark cocoa powder and vanilla bean.

The good news is that you don't need to feel guilty. Research suggests eating chocolate can help reduce stress, lower cholesterol and blood pressure and just make you feel happy. The benefits come from a polyphenol called resveratrol: studies published in the American Journal of Clinical Nutrition suggest consuming foods rich in polyphenols - such as chocolate, berries and red wine - was linked to a lower rate of cardiovascular disease.

Cocoa is also rich in magnesium, which can assist with muscle repair and recovery. My go-to recovery drink is a blend of almond milk, frozen banana, cocoa powder, vanilla bean and cinnamon. It's the perfect mineral and protein mix.

For recipes that require a smooth and sophisticated flavour such as a chocolate cake, I use a quality dark European cocoa powder. If I need a less intense flavour, I use a raw cocoa. When buying chocolate, the darker the better.

RED VELVET CUPCAKES

Makes 12

This is my healthy take on the traditional red velvet chocolate cake. It's lovely and moist from the fresh-grated beetroot, almonds and raspberries, and extra delicious with a spoonful of my maple and vanilla yoghurt frosting.

• 260g (2 large) raw beetroot with skin on, washed and grated

• 2 eggs, free-range or organic

• 1 tsp vanilla extract

• 1/2 tsp ground cinnamon

• pinch of sea salt

• 150g ground almonds

• ¼ cup dark cocoa powder

• ¼ cup honey

• ¼ cup olive oil

• 1 tsp gluten-free baking powder

• 1/2 cup frozen raspberries

For the frosting

• 250 g labna (strained yoghurt)

• 2 tbsp organic maple syrup

• 1 tsp vanilla extract

Preheat your oven to 1600C fan-forced.

Combine raw beetroot, eggs, vanilla, cinnamon, sea salt, ground almonds, cocoa, honey, olive oil and baking powder into a large bowl. Mix well with your hands until combined, then gently fold in the raspberries at the very end.

Spoon into paper-lined muffin tins. Bake for 35-45 minutes or until cooked through. Remove from the oven and cool completely.

Combine frosting ingredients into a bowl, dollop over cupcakes, then serve.

Hero ingredient: beetroot. Beetroot is packed with phytonutrients called betalains that provide antioxidant and anti-inflammatory support to the body. It is also one of the richest dietary sources of antioxidants and naturally occurring nitrates, the compounds that improve blood flow throughout the body - including the brain, heart and muscles.