Healthy Hot Chocolate

recipes sweet

 

Wouldn't it be great if there was a healthy hot chocolate recipe that was so delicious but also nutritious that it could be enjoyed on a daily basis without interfering with any health or weight goals? Well, it exists, and I'm going to teach you how to make it!

 

This recipe is, in fact, a daily indulgence of ours in the winter months. I love this recipe because it gives the feel of a decadent sweet treat but doesn't leave you feeling heavy or weighed down after enjoying it. We enjoy a cozy mug of hot chocolate after dinner, and unlike other desserts, this hot chocolate leaves me feeling light and energized the following day.

 

Most people don't think of hot chocolate as healthy, but as we'll see below, this hot chocolate packs in a great deal of nutrition and leaves out the heavy and nutrient-devoid ingredients of traditional hot chocolate. Rather than adding sugar and dairy, whole plant foods provide the sweetness and the creaminess in this recipe!

 

 

Let's take a closer look at some of the healing ingredients in this warm and cozy beverage. 

 

  • Raw Cacao Powder, not to be confused with toasted cocoa powder, which has lost some of its nutrition in the heating process, is packed with many minerals and phytonutrients. Specifically, cacao is rich in magnesium, iron, and calcium. It is rich in flavonoids, a specific group of antioxidants that protect the cardiovascular system and improve circulation. Due to its content of phenethylamine (which stimulates the release of endorphins) and theobromine, cacao is known to boost mood. Theobromine has also been shown to enhance mental focus, support heart function, lung function, and provide chocolate's famous aphrodisiac effect. Finally, cacao contains a compound called anandamide that binds to cannabinoid receptors in the brain and leads to a feeling of ease and peace. 
  • Medjool Dates make the best natural sweetener and energy snacks. While they sweeten our foods and provide great quick fuel to the body, they are also high in fiber, antioxidants, B-vitamins, and minerals, including copper, potassium, magnesium, and manganese. We eat them every day either on the mountain bike trails or as a sweetener in one of our favorite recipes. 
  • Hemp Seeds are definitely in our top 3 healthiest seeds (behind flax and chia seeds). This has to do with the fact that they contain the ideal omega-6: omega-3 fatty acid ratio of 4:1, which promotes a balanced inflammatory response in the body. They are rich in B-vitamins, manganese, magnesium, copper, zinc, and iron. Finally, hemp seeds provide goof amounts of all nine essential amino acids.
  • Rolled Oats are one of the higher protein-containing grains, but more importantly, they are rich in nutrients and fiber! Oats contain a unique soluble fiber called beta-glucans which can help lower cholesterol, balance blood sugar, feed beneficial bacteria in the guts, and help you feel full. Oats also contain a class of antioxidants called avenanthramides that have an anti-inflammatory effect in the body and can help reduce blood pressure by increasing nitric oxide synthesis. High in B-vitamins, manganese, zinc, selenium, magnesium, copper, and iron.
  • Brazil Nuts are the selenium superstars! Just one brazil nut contains all the selenium the body needs for the day! Selenium is an essential mineral for thyroid health, skin health, detoxication (liver health), and immune health. While selenium is a major antioxidant, Brazil nuts contain other antioxidants such as gallic acid (with antimicrobial, anti-obesity effects) and ellagic acid (with anti-inflammatory and anti-cancer effects). They also have decent amounts of copper, zinc, and magnesium.  
  • Cashews are another great mineral-rich nut. They contain a great amount of copper, manganese, magnesium, zinc, and even some selenium. They also are rich in zeaxanthin, an antioxidant known to be very protective of eye health. 

 

There are have been multiple renditions of similar hot chocolates in our household. Since we drink it almost every night, we've had many opportunities to experiment! I've settled on this recipe that feels the most balanced to me. I think 3-4 dates depending on their size add the perfect sweetness. I find that the combination of hemp seeds, Brazil nuts, and oats provides the perfect amount of creaminess. And I like that the chosen nuts, seeds, and oats bring in such great nutrition (specifically the omega-3 fatty acid and selenium) without jacking up the fat content of the drink.  That being said, here are some other delicious variations we've tried!

 

Variations:

   

For the Lovers of Creaminess

If you are not concerned with your dietary fat consumptions, you may find that you like the creamier and fattier consistency that cashews can provide. You can replace the hemp seeds and brazil nuts with 2-3 Tbsp of cashews. You can also try replacing 1 Tbsp of cacao powder with 1 Tbsp cacao nibs for a thicker, chocolatier experience. 

 

Lower-Fat Option

If you want to lower the drink's fat content, you can use 2-3 Tbsp of rolled oats in place of the hemp seeds and brazil nuts. Please note that with this approach, you will have a more mucilaginous consistency.

 

Peppermint Flare

Try adding 1/8-1/4 tsp of peppermint extract to create a delicious chocolate-peppermint flavor!

 

Mexican Hot Chocolate

Try adding a pinch of cayenne pepper and 1/8 -1/4 tsp of cinnamon for a warming and spicy kick!

 

Now it's time for the official recipe!

 

Yield: 2
Author:
Healthy Hot Chocolate

Healthy Hot Chocolate

Wouldn't it be great if there was a healthy hot chocolate recipe that was so delicious but also nutritious that it could be enjoyed on a daily basis without interfering with any health or weight goals? Well, it exists, and I'm going to teach you how to make it here!
Prep time: 5 MinTotal time: 5 Min

Ingredients

  • 2 Tbsp cacao powder
  • 3-4 Medjool dates
  • 1 Tbsp hemp seeds
  • 1 Tbsp Brazil nuts (or 1 additional Tbsp of hemp seeds or cashews)
  • 1 heaping Tbsp rolled oats
  • 32 ounces boiling water
  • Optional peppermint extract, cinnamon, or cayenne pepper - please see variations below

Instructions

  1. Boil at least 32 ounces of water
  2. Add the cacao powder, dates, nuts, and seeds of choice, oats to a high-speed blender. If choosing to add peppermint extract, cinnamon, or cayenne, you would also add them here (please see variations below).
  3. When the water is boiled, pour 32 ounces into the blender.
  4. Secure the blender lid, making sure it's on nice and tight.
  5. Start the blender on low and gradually bring it up to high. Blend on high for 45 - 60 seconds, making the mixture completely smooth and even frothy at the top.

Notes:

 

Feeling adventurous? Try out some of these variations

 

For the Lovers of Creaminess

If you are not concerned with your dietary fat consumptions, you may find that you like the creamier and fattier consistency that cashews can provide. You can replace the hemp seeds and brazil nuts with 2-3 Tbsp of cashews. You can also try replacing 1 Tbsp of cacao powder with 1 Tbsp cacao nibs for a thicker, chocolatier experience. 

 

Lower-Fat Option

If you want to lower the drink's fat content, you can use 2-3 Tbsp of rolled oats in place of the hemp seeds and brazil nuts. Please note that with this approach, you will have a more mucilaginous consistency.

 

Peppermint Flare

Try adding 1/8-1/4 tsp of peppermint extract to create a delicious chocolate-peppermint flavor!

 

Mexican Hot Chocolate

Try adding a pinch of cayenne pepper and 1/8 -1/4 tsp of cinnamon for a warming and spicy kick!

 

 
Did you make this recipe?
Tag @alter.health on instagram and hashtag it #alterhealth

 

If you make try this recipe, let me know what you think in the comments below or on social media with the following tags: @drsusannaalter, @alterhealth, #alterhealth

 

Yours Truly, 

Dr. Susanna

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