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Hot Chocolate & Cocoa Recipes

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    Basic Hot Chocolate for One

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    Rich and creamy, this hot chocolate is a mini meal.

    1 cup (250 mL) milk
    2 oz (50 g) of a 70% cocoa chocolate bar, broken into pieces

    Pour milk into small saucepan. Heat over medium heat until milk is steamy. Reduce heat to low. Add broken pieces of chocolate and whisk until chocolate is melted. Pour into a mug and serve.

    Each serving made with skim milk contains: 416 calories; 13 g protein; 24 g total fat (14 g sat fat, 0 g trans fat); 38 g carbohydrates; 6 g fibre; 127 mg sodium


    Basic Cocoa for One

    This is an adult version that’s not too sweet. Buy a mini whisk, sometimes called a cocoa whisk, to make sure your cocoa is lump free.

    1 cup (250 mL) milk
    2 Tbsp (30 mL) natural cocoa powder
    1 Tbsp (15 mL) cane sugar or sweetener of choice to taste

    Pour 3/4 cup (180 mL) milk into small saucepan. Heat over medium heat until steamy.

    Add cocoa powder and sugar to the remaining 1/4 cup (60 mL) of milk and whisk until blended. Whisk cocoa paste into steamy milk. Stir until frothy. Pour into a mug and serve.

    Each serving made with skim milk contains: 180 calories; 11 g protein; 2 g total fat (0 g sat fat, 0 g trans fat); 31 g carbohydrates; 2 g fibre; 120 mg sodium

    Adapted from Ultimate Foods for Ultimate Health: And don’t forget the chocolate! by Mairlyn Smith and Liz Pearson (Whitecap Books, 2007).

    Tip: Not sweet enough? Add extra cane sugar or your favourite natural sweetener such as honey.


    Chai-Infused Cocoa

    This chai-inspired hot cocoa has the antioxidant powers of cocoa, cinnamon, cloves, allspice, and cardamom to help ward off a cold and warm your soul.

    2 cups (500 mL) milk
    6 whole green cardamom seeds
    4 whole black cardamom seeds
    1/2 tsp (2 mL) each of whole black pepper corns, whole allspice, and whole cloves
    1/4 cup (60 mL) natural cocoa powder
    2 Tbsp (30 mL) cane sugar or sweetener of choice to taste
    1 tsp (5 ml) ground cinnamon

    Pour 1 2/3 cup (400 mL) of milk into small saucepan. Add green and black cardamom seeds, black peppercorns, allspice, and cloves to pot. Heat over medium heat until milk starts to steam. Cover, reduce heat to low, and steep spices and milk together for 10 minutes.

    Make a paste with the cocoa powder, sugar, cinnamon, and remaining 1/3 cup (80 mL) of milk. Whisk into steamy milk. Stir until frothy. Strain into two mugs. Serves 2.

    Each serving made with skim milk contains: 180 calories; 11 g protein; 1 g total fat (0.6 g sat fat, 0 trans fat); 31 g carbohydrates; 2.6 g fibre; 121 mg sodium

    source: "Hot Chocolate & Cocoa", from alive #326, December 2009

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    You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.