How to Create a Guilt-Free Cocoa Drink for Any Season Without Sugar Spikes

Hi all! This is Salma again, and today I’m super excited to share my first recipe with you!

It’s simple, nutritious, and incredibly satisfying. The main reason I’m writing this blog is to explain why I chose specific ingredients for this recipe. A hot or cold chocolate drink can be made in so many ways, but if you’re diabetic or just aiming to be healthier, this one’s perfect for you. In winter, enjoy it hot, and in summer, relish it cold. It’s packed with benefits, has no side effects, and can easily replace coffee if you’re looking to cut it out of your diet.

Let’s get started!

Why Chocolate?

For a couple of years now, I’ve been struggling with my stomach and body whenever I drink my usual morning coffee. My nervous system just doesn’t like it anymore. The moment I take my first sip, I start shaking internally, and my stomach feels upset.

I loved how it helped me wake up and get my brain going in the morning, but I realized it was a crisis response for my body. Did you know that for every cup of coffee, you need five cups of water to make up for the dehydration?

Don’t get me wrong—I like coffee a lot. I love the taste, and it lifts my mood, but when I looked into the science behind it, I learned about the downsides. Coffee is linked to dehydration, irregular heartbeats, and even heart malfunctions. It also leaches magnesium and calcium out of the body, Once I knew what was happening, I decided it was time to quit coffee.

It wasn’t easy. I struggled with finding a replacement and tried so many things, and finally i found it, but why cocoa instead of coffee?

• With almost 20g per 100g, cocoa powder is a significant source of plant-based protein, necessary for muscle repair and growth

• Most carbohydrates in cocoa powder come from its fibre content, with a very low sugar content, making it a low-glycemic food.

• It contains the stimulants theobromine and caffeine, which can enhance energy and alertness without triggering the body's emergency response, One serving of snacking cacao contains about half the caffeine of a brewed cup of coffee. In addition, cacao also contains about ten times more Theobromine than it does caffeine. Theobromine has a positive effect on both our mood and state of alertness with fewer side effects than caffeine.

• Cocoa is rich in polyphenols, specifically flavonoids, which are antioxidants that help to protect the body from damage by free radicals.

• Cocoa powder is rich in minerals like calcium, iron, magnesium, and potassium, which are crucial for various bodily functions, Magnesium, for example, is vital for muscle and nerve function, heart rhythm and bone strength.

This nutrient profile demonstrates that cocoa powder is not just a flavour enhancer but also a nutritious food component, However, it should be consumed in moderation due to its calorie density and stimulant content.

So Finally, I found my new favorite drink for all seasons: cocoa.

Why Avoid Raising Blood Sugar in the Morning?

In this recipe, I’m using ingredients that won’t spike your blood sugar because I don’t want to mess with my hormones first thing in the morning. Cocoa replaced coffee in my routine because it doesn’t have an insulin response like coffee.

For sweetness, I use stevia. I’m talking about the green one—stevia leaves that are dried, ground, and served with minimal processing. There are so many sweeteners out there, but this is my favorite. It does have an aftertaste, but I got used to it. You can start gradually with alternatives like maple syrup or honey.

If you’re using the regular white stevia, make sure to check the ingredients and go for the purest option with no additives that harm your kidneys or liver.

Why Almond Milk?

I use almond milk because it doesn’t raise blood sugar. Oat milk, pumpkin seed milk, and even cow’s milk can spike insulin levels. Dairy proteins, especially whey, can cause excessive insulin release, leading to insulin resistance over time.

Also, many doctors today believe that milk isn’t as suitable for human consumption as we’ve been led to think. Yes, milk has calcium, but in order for our bodies to process it, it leaches calcium from our bones. That means the net calcium gain is zero!

The only natural milk that truly works with our bodies is breast milk, which we needed in the first two years of life. After that, our bodies no longer require it. If you enjoy milk, that’s totally fine—just choose the most natural option. For me, almond milk works best, which is why it’s part of this recipe.

The Recipe

Here’s the recipe I’ve been making for months now—it’s simple and delicious.

Hot Cocoa Drink Ingredients:

• Unsweetened cocoa powder

• Vegan chocolate bar

• Stevia (or your preferred sweetener)

• Almond milk

• Vanilla extract

• Pinch of salt

Steps:

1. Make the almond milk (makes 4 cups):

   • Soak 2 cups of almonds for at least 4 hours or overnight.

   • Peel the almonds (optional) for a smoother flavor, or leave them unpeeled for a nuttier taste.

   • Blend the soaked almonds with 800 ml of water. Add a pinch of salt and vanilla powder.

   • Strain the mixture and store the milk in the fridge for up to 4–5 days.

2. Prepare the hot cocoa:

   • Heat the almond milk in a pot over medium heat.

   • Add a vegan chocolate bar and stir until it melts.

   • Mix in 2 tablespoons (or more) of cocoa powder, stevia, and vanilla extract.

   • Keep stirring until the mixture boils, then serve.

Cold Chocolate Versions

Here’s how to turn this recipe into two refreshing summer drinks.

Iced Chocolate:

1. Prepare the hot cocoa recipe as above and let it cool to room temperature.

2. Fill a glass with ice cubes.

3. Pour the cooled cocoa over the ice and stir well.

4. Top with a dollop of whipped coconut cream (optional) and enjoy!

Frappé Chocolate:

1. Prepare the hot cocoa recipe and let it cool.

2. In a blender, combine the cooled cocoa with a handful of ice cubes.

3. Blend until smooth and frothy.

4. Pour into a glass, garnish with grated vegan chocolate or a sprinkle of cocoa powder, and serve chilled.

Conclusion

This recipe isn’t just a drink—it’s a story of discovering a healthy and satisfying alternative to coffee. It’s packed with benefits, diabetic-friendly, and a joy to make. Whether you’re sipping it hot on a cold winter morning or enjoying it iced on a hot summer day, this cocoa drink is a delicious reminder that you can indulge in life’s little pleasures without compromising your health.

I encourage you to try this recipe and see for yourself. It’s easy, adaptable, and so worth it. Let me know in the comments how it turns out, and don’t hesitate to share your variations or ideas.

Remember, staying healthy doesn’t mean giving up on indulgence—it’s about finding the right balance. Enjoy every sip of this delightful drink, knowing it’s good for your body and your soul.

Happy sipping! 😊

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