One of my pet peeves is how the terms “cocoa” and “hot chocolate” get bandied around as if they are one and the same thing.

No, no, no, no, no!

Hot chocolate is made from melted chocolate, and cocoa is made from – wait for it! – cocoa powder.

Natural cocoa powder is higher in flavanols (those powerful antioxidants that can help reduce your blood pressure) than regular cocoa powder.

Makes 1 serving

  • 2 tbsp natural cocoa powder
  • 2 tbsp agave syrup or honey or your choice of sweetener to taste
  • 1 cup (250 ml) skim milk or fortified organic soy beverage, divided
  1. In a glass measuring cup and using a cocoa whisk, whisk together the cocoa powder, agave and a little of the milk to make a smooth paste.
  2. Pour the rest of the milk into a small saucepan and heat over medium heat until it starts to steam. (Or heat in a microwaveable mug in the microwave on low until steamy.)
  3. Whisk in the cocoa mixture until there aren’t any lumps.
  4. Heat over medium heat until steaming. (Or microwave on low until hot.)

Per serving: 250 calories, 1 g total fat, 0.6 g saturated fat, 0 g trans fat, 127 mg sodium, 51 g carbohydrate, 2 g fibre, 45 g sugars, 11 g protein

Diabetes food choice values per serving: 3-1/2 carbohydrate, 1/2 meat and alternatives

– from the book, “Healthy Starts Here” by Mairlyn Smith, PHEc

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