Less-Chocolate More Kidney-Friendly S’More
This is the time of year for a campfire. And s’mores. Whether you have a patio bonfire, are out in the woods, or use your gas burning stove-top (that was me) s’mores are a definite July type of thing. The problem, of course, is that big hunk of chocolate that melts delightfully under the hot marshmallow. Graham crackers and marshamallows are always included on kidney-friendly lists, but as of yet I haven’t seen chocolate. That’s because of the phosphorus content.
Here’s the thing about phosphorus – it’s a problem if your kidneys don’t work right due to its negative impact on bones and vascular system. In fact, recent research seems to indicate it may be a problem even if your kidneys do work right. It doesn’t matter if you have Stage III CKD or if you’re on dialysis, too much phosphorus is not a good thing. I don’t want to get into too many details here because that is a post for another day AND I don’t want to detract from the main show, being making chocolate still work on your renal plate (I mean, to me, that’s a big deal!)
So here’s the run down on a normal s’more:
A normal square s’more with 1/2 chocolate bar, one marshmallow and two square crackers is: 258 calories, 97 mg phos, 128 mg potassium, and 151 mg sodium.
You can do better though. Instead that big ol’ hunk of chocolate, sprinkling a teaspoon of mini chips can give you your chocolate fix while nearly cutting in half the phos content to 57 mg.
And even better? Swap out the grahams for two fudge-striped cookies with a toasty, dripping mallow and you’ll further drop the phos to 25 mg.
Lowest of all? Replace your grahams with two Pepperidge Farm Chessman® Cookies, your perfectly-caramelized mallow, and drizzle with a bit of fudge sauce (1 teaspoon or less). This fancy s’more only sets you back 21 mg, a 78% reduction in phos from a classic s’more. You know why I LOVE this cookie? First, they look fancy. Second, they are just thick and crisp enough they don’t crumble to bits like other shortbread cookies. Last, no phosphate additives. NONE! Often you’ll find baking powder lurking in cookies and other baked goods, but Pepperidge Farms opted for a baking soda-cream of tartar combo, keeping the phos to a minimum.
Need a few more s’more ideas? Check out our upcoming post about non-chocolate s’mores we loved! (Warning, you may actually not want chocolate after you read about these!)