Hot chocolate is better than sex coffee. It can be really good for you, it all depends on what exactly you put into your cup. The best way to make a cup of healthy life-giving hot chocolate is from scratch. Or, at least, pick a ready-to-prep mix with good ingredients.
Why are Most of the Hot Chocolate Mixes Not the Best Choice?
Most of the “just add hot water” hot chocolate mixes have alkali-processed (Dutch-processed) cocoa as the main ingredient. This is done in order to reduce cocoa acidity and to improve its taste. As a result, cocoa loses its key health properties coming from flavonoids and antioxidants. The process of alkalizing cocoa also makes it dark. Ready-to-use mixes often contain excessive amounts of sugars.
All of the above goes for the cafes and other outlets that sell hot chocolate. They often sacrifice cocoa health properties for the sake of a better taste. In addition, hot chocolate from a coffee house may contain emulsifiers, corn syrup, stabilizers, artificial dyes and flavors. None of those are necessary for great-tasting hot chocolate, they only put an extra load on the body.
Organic, non-alkalized cocoa powder with minimum added sugars is the best for homemade hot chocolate.
Benefits of Cocoa
Cocoa is rich in polyphenols which help to lower insulin resistance and blood pressure. Insulin resistance refers to the body’s reduced sensitivity to insulin. It prevents insulin from doing its job of metabolizing glucose and is linked to type 2 diabetes. The benefit usually occurs when cocoa (or dark chocolate) is consumed regularly.
Flavonols in cocoa improve blood flow to the heart and brain. The more oxygen supplied to the brain, the better cognitive function is. Regular cocoa flavonols consumption helps relieve wrinkles and skin elasticity issues related to photo-aging. Photo-aging is damage to the skin resulting from excessive exposure to the sunlight, UV radiation in particular.
A good rule of thumb is the darker the chocolate, the better its health qualities. White chocolate, for example, doesn’t contain any cocoa solids, it only has cocoa butter.
Regular consumption of dark chocolate has been shown to markedly lower blood pressure. The effect was observed in a study published in the Journal of the American Medical Association (JAMA). In order to reach the desired effect, dark chocolate should contain at least 70% cocoa.
Hot chocolate has an uplifting effect, it reduces depression symptoms and regulates anxiety. Serotonin is a primary agent for treating depression. Chocolate contains an amino acid called Tryptophan, which is the precursor of Serotonin. Chocolate also has a precursor of Dopamine, an amino acid called Tyrosine. Dopamine is a hormone and a neurotransmitter. Dopamine gives us focus, drive, concentration, motivation, energy, attention and much more. The “I will get it done!” feeling is regulated by dopamine. Drugs and several dopamine-boosting foods can give a short dopamine spike that is usually followed by a crash. Dark chocolate will ensure a gentle and gradual dopamine release, that will not result in a crash.
Sugars from hot chocolate will likely not create an insulin spike. Hot chocolate contains fats from cocoa butter and dairy, which will ensure slow sugar release.
Hot chocolate can potentially help with weight loss. This can be achieved in two ways: avoiding a insulin spike, as mentioned above, and appetite control. An insulin spike stops the fat burning process for hours. Hot chocolate with a moderate amount of sugar will not cause an insulin spike and will ensure that the fat burning continues. See the article on the topic here. Also dark cocoa satiates the appetite, so having hot chocolate after a reasonably sized meal will make you feel full.
Dark chocolate, as opposed to white or milk chocolate, has the potential to strengthen teeth, fight decay and prevent cavities. Raw chocolate with a cocoa content above 80% is the best because, as already mentioned, processing significantly reduces most of chocolate’s antioxidant capabilities. Antioxidants in saliva can significantly improve the periodontitis condition. Polyphenols in dark chocolate are able to keep oral bacteria under control. Flavonoids, in turn, slow down tooth decay.
Dark chocolate is an aphrodisiac due to the synergic action of several compounds. This may be the reason it is one of the most popular gifts men give to women.
Dark cocoa is rich in iron, copper, potassium and magnesium. All of them are essential minerals for a healthier body.
Hot Chocolate vs Hot Cocoa
Hot cocoa is a beverage that consists of three main ingredients: cocoa powder, milk and sugar. It doesn’t contain cocoa butter or any thickeners, like cornstarch.
Hot chocolate is much richer, creamier, thicker and usually less sweet. It contains real chocolate with cocoa mass and cocoa butter. Also milk, cream, sugar and cornstarch are normally added. “Gran Criollo” Dark Chocolate Mix is a good example of traditional hot chocolate.
Cacao vs Cocoa
What is the difference between cocoa and cacao? Most likely the two words emerged due to a misspelling that occurred some years ago and has never been corrected. It is possible that the word “cacao” came into the English language from Spanish and remained there. So, generally, cocoa and cacao are interchangeable. However, traditionally cacao refers to the less processed product and cocoa to the more processed, in particular with high heat.
The tree, of which the fruit is used to produce chocolate, is called Theobroma Cacao. Cacao tree was first domesticated approx. 4000 years ago in South America. The tradition of processing cacao fruits is ancient. Once harvested, cacao beans undergo a fermentation process in order to get the flavors out and develop the texture. Upon fermentation, the beans already resemble the chocolate that is familiar to us.
Then roasting is when the term cocoa emerges and its path with cacao separates. So, if the fermented beans are dried and cold-pressed, the resulting powder is called cacao. However, if the fermented beans are roasted first, then the resulting powder is called cocoa.
Cacao nibs are pieces of crushed fermented and dried cacao beans. Cacao nibs make a great energizing and nutritious snack in combination with Manuka honey.
It is recognized that raw cacao powder retains much more of its health benefits than the heat-processed cocoa. For the purpose of hot chocolate preparation, the difference between the two still remains. However, if you are picking a chocolate for baking, then cocoa will suffice. This is because the baking will do the same damage to the cacao, as roasting does to the beans anyway. So, overall, raw organic cacao powder will make a healthier cup of hot chocolate than cocoa powder.
Why Hot Chocolate Has to be Hot.
First of all, real hot chocolate has cocoa butter in it, so the heat helps to make it easy to drink and not too sticky.
Also many more antioxidants are released from cocoa due to the heat action.
Combine Hot Chocolate with a Cup of Coffee
Try a cup of black coffee (no sugar or sweeteners) with a small cup of thick hot chocolate on the side. Chocolate creates a contrast with coffee, they complement and enhance each other.
What to Add (and Not to Add) to Hot Chocolate?
The most decadent hot chocolate recipe would include dark chocolate, milk, sugar, cornstarch and whipped cream for serving
Unsweetened almond, cashew or oat milk is a decent replacement for regular milk. Actually, milk is not mandatory for hot chocolate preparation. It can be made with water as well.
Almond Milk Recipe
Soak one cup of raw almonds overnight in a fridge. Use a container filled with purified water. Then remove the skin, place in a blender, add three cups of water and a pinch of salt. Optionally, add a tablespoon of maple syrup, honey or a couple of dates (remember to remove the pits). Blend at high speed for 2-3 minutes. Pour the contents into a nut milk bag. Place a container under the bag large enough to drain the milk into. Squeeze all the milk out of the bag. Almond milk usually can last 5 days in a fridge. Be sure to use a clean milk bag and clean containers.
Is is important to remember that almond milk can’t be boiled the same way as cow’s milk. Almond milk can be heated until 65C/150F (too hot to touch) in a microwave or in a container with boiling water. Heating in a microwave can take some experience, use low power setting and check frequently.
You can also heat almond milk in a metal saucepan placed in a larger pot with hot/boiling water. This is to avoid a direct heat impact. Use a thermometer not to overheat it.
Also, avoid freezing almond milk which will cause it to separate.
What to do with what remains in the milk bag? Almond pulp can make a great base for almond cookies, energy balls, bake or no-bake almond bars, etc.
To prepare almond meal (dried almond powder), that can easily last a month at a room temperature, do the following:
Spread the wet pulp over a baking sheet (you can place baking paper or foil on it). Set the oven to approx 100C/200F and bake for 2-2 ½ hours mixing the mass from time to time. Once fully dry, let it cool down. Then blend in a food processor or high-speed blender until a powdery cornmeal-like appearance.
Other DIY Hot Chocolate Ingredients
Evaporated milk (unsweetened) will add an extra creamy milk flavor to the hot chocolate.
Himalayan salt. A small pinch of “the most complete” salt will help balance the taste to be less sweet.
Turkish coffee. This coffee goes very well with chocolate. Adding even ¼ teaspoon of Turkish coffee (which is very finely ground) will add the necessary coffee notes to hot chocolate without turning it into an actual coffee drink.
Honey is a good substitution for sugar. However, honey loses most of its health properties upon heating. So it will not be of great benefit in hot chocolate.
Maple syrup is another good option to substitute for sugar.
Stevia powder is a decent sugar substitute. It will not cause an insulin spike and will not damage your teeth. Stevia powder has almost no calories and it contains antioxidants too.
Collagen powder. Collagen is one of the two proteins that connective tissue is built with. It is also a “beauty” protein; it is responsible for keeping the skin firm and toned. Collagen assists in hair growth and also helps maintain strong, healthy nails and teeth.
Ginger Powder: it has many health benefits. Ginger is thermogenic which is beneficial for fat-burning. It also promotes a feeling of satiety, which helps for eating less. Ginger suppresses cellular aging, is an anti-inflammatory, and lowers blood pressure and fat buildup in arteries.
Ghee or clarified butter. Although derived from regular dairy butter, it is quite a different product. It has almost no lactose or casein, and is suitable for most lactose-intolerant people. Ghee has been known in Ayurvedic tradition for thousands of years.
Matcha Japanese green tea powder. Matcha has a long list of benefits. It has the same uplifting effect as coffee, but without all the side effects. See more information on matcha here. It combines very well with white chocolate and milk.
Unsweetened whipped cream is good to add to a milk-free hot chocolate to make it taste smoother. It will also help with appetite control along with cocoa butter.
Raw extra virgin coconut oil can substitute cream, if you are avoiding dairy. Coconut oil has a lot of MCT oils and will also help with energy levels and fat loss.
Try flavoring your hot chocolate with cinnamon. Cinnamon is packed with antioxidants. It is anti-inflammatory and, just like chocolate, improves insulin sensitivity.
Try spicing up hot chocolate with ground cayenne pepper, just by adding a very small amount. Cayenne pepper can help boost metabolism.
Turmeric is well known for its anti-inflammatory properties and it also combines well with chocolate.
Only a small amount is required to boost your beverage with this powerful ingredient.
Vanilla extract. Vanilla possesses antioxidant and antidepressant activity. It can help with anxiety and also contains magnesium and potassium.
Pumpkin Spice. It is a blend of ground cinnamon, nutmeg, ginger, cloves and allspice (Jamaica pepper). Pumpkin spice has become one of the dominant flavors of fall. It possesses anti-bacterial, anti-swelling and pain-killing properties thanks to cloves. It can also help with tooth pain. Pumpkin spice can help with sore muscles, thanks to the cinnamon in it. Nutmeg also possesses anti-bacterial properties, which can help keep teeth healthy and protect against cavities.
Marshmallows. It is fun to serve hot chocolate with mini marshmallows. Keep in mind that regular marshmallows contain maltodextrin, which is one of the simple sugars.
You can substitute marshmallows with banana pieces.
Alcohol. Red wine, Bailey’s, peppermint schnapps, Glennfiddich whiskey, rum – all these do a very good job spiking hot chocolate beverages when it is called for.
Hot Chocolate Recipes
A Low Fat Recipe: Chocolate Baking Chips for Hot Chocolate
Chocolate baking chips, as opposed to chocolate bars, have lower cocoa butter content. This is to ensure they keep their shape and don’t completely melt during baking. Pick baking chips as the main hot chocolate ingredient if you prefer to stay on a low-fat and low-carb diet.
You will need:
- 1 cup cow milk or unsweetened almond, cashew or oat milk
- 2-3 tablespoons chocolate baking chips
- Stevia powder to taste
- a pinch of Himalayan salt to taste
- one of these spices, optional: ground cinnamon, ground cayenne pepper, vanilla extract, ground turmeric or peppermint extract to taste
Heat up the milk on low heat until it is about to boil. If you are adding vanilla or peppermint extract, add it to the milk right away. Add any of the dry ingredients at the next step. Combine stevia powder, salt and optional dry spices in a separate mixing bowl. Whisk the mixture into the milk, it is best to use a portable milk frother for this step. Then add chocolate chips, mixing all of it well. Heat up until it has almost come to a boil and remove from heat. Whisk again using a frother. Heat up one more time until just below the boiling point. Pour into small preheated cups and enjoy.
European Style Hot Chocolate
European style hot chocolate is usually thicker and richer than the American version.
For two servings you will need:
- 1 cup whole milk
- 1/2 cup whipping cream
- 5-6 ounces (140-170 gram) dark chocolate
- Powdered sugar to taste
- a pinch of Himalayan salt to taste
- some whipped cream for serving
Heat up the milk with whipping cream on low heat until it is about to boil. Add sugar, salt and chocolate pieces to the milk, it is best to use a portable milk frother for this step. Heat up until it has almost come to a boil and remove from heat. Whisk again using a frother. Heat up one more time until just below the boiling point. Pour into small preheated cups, add some whipped cream and enjoy.
Another European Style Hot Chocolate Recipe
This recipe uses slightly less dark chocolate. Cornstarch is added to get extra thickness.
For two servings you will need:
- 1 ½ cup whole milk
- 4-5 ounces (110-140 gram) dark chocolate
- 1 teaspoon cornstarch
- Powdered sugar to taste
- a pinch of Himalayan salt to taste
- some whipped cream for serving
Mix powdered sugar, cornstarch and salt in a saucepan, add milk and mix well. Heat up the mixture on low heat until it is about to boil. Add chocolate pieces to the mix. Mix continuously, it is best to use a portable milk frother for this step. Heat up until it has almost come to a boil and remove from heat. Whisk again using a frother. Heat up one more time until just below the boiling point. Pour into small preheated cups, add some whipped cream and enjoy.
You can also use “Gran Criollo” Dark Chocolate Mix to get a very similar thick hot chocolate.
A Hybrid Dark Bitter Sweet Chocolate and Cacao Recipe
This recipe uses cacao powder (which is less processed than cocoa) and dark bitter sweet Belgian chocolate. This helps balance healthiness and indulgence within one beverage.
For two servings you will need:
- 1 ½ cups water
- 2 ounces (50-55 gram) dark bitter sweet Belgian chocolate
- 2-3 tablespoons cacao powder
- 2 teaspoons heavy whipping cream
- Stevia powder to taste
- a pinch of Himalayan salt to taste
Heat up water with whipping cream until 65C/150F or “very hot to touch”. Add cacao powder, chocolate, stevia powder and salt. Mix well, it is best to use a portable milk frother for this step. Heat up one more time. Whisk again using a frother. Pour into preheated cups and enjoy.
A Healthy and Spicy Autumn Recipe
This recipe uses cacao powder, pumpkin spice and ghee (clarified butter) making a perfect combination for a hot and spicy cacao drink.
For two servings you will need:
- 1 ½ cup almond milk
- 2-3 tablespoons cacao powder
- 1 teaspoon ghee
- Stevia powder to taste
- a pinch of Himalayan salt to taste
- Pumpkin spice to taste
Heat up almond milk until 65C/150F or “very hot to touch”. Add cacao powder, stevia powder, ghee, pumpkin spice and salt. Mix well, it is best to use a portable milk frother for this step. Heat up one more time. Whisk again using a frother. Pour into preheated cups and enjoy.
Try hot chocolate with oliebollen, a traditional Dutch New Year’s treat! Several recipes can be found here!
Ginger, Coconut Oil and Lemon Water: Weight Loss Recipe
This is a two-component recipe, unless you want to mix the lemon juice into hot chocolate. Lemon, coconut oil and ginger will synergically work to suppress appetite, prevent an insulin spike and promote fat loss. Feel free to use this hot chocolate as a breakfast substitute and a pre-workout morning drink.
For one serving you will need:
- 1 cup unsweetened cashew or almond milk (alternatively use 1 cup water and 1 tablespoon whipping cream)
- 1-2 tablespoons cacao powder
- 1 teaspoon coconut oil
- ¼ – ½ teaspoon ginger powder
- Stevia powder to taste
- a pinch of Himalayan salt to taste
- 1 cup warm water
- 1 lemon
Squeeze a lemon into a cup of warm water. Add some stevia powder if this mix is too sour for you. This cup is the first component. Do not mix it with anything else.
Heat up almond milk until 65C/150F or “very hot to touch”. Add cacao powder, ginger powder, stevia powder, coconut oil and salt. Mix continuously, it is best to use a portable milk frother for this step. Heat up the mixture one more time, stirring continuously. Whisk again using a frother. Pour into preheated cups. Drink the lemon water first, then enjoy your hot cacao!
Matcha and White Hot Chocolate
Matcha is great in combination with milk, cream and ice cream. It is also good in smoothies and with white chocolate.
For two servings you will need:
- 1 ½ cup almond milk
- 1 heaping teaspoon Matcha
- 4-5 ounces (110-140 gram) white chocolate
- 1 teaspoon cacao powder, optional
- Maple syrup to taste
- A pinch of Himalayan salt to taste
- Small amount of warm water for matcha mixing
Mix matcha with a small amount of warm water with a portable frother in a small cup or bowl. Set aside. In a saucepan or a bowl heat up almond milk until 65C/150F or “very hot to touch”. Add white chocolate, maple syrup and salt. Mix well, it is best to use a portable milk frother for this step. Add the water-matcha mix. Heat up one more time. Whisk again using a frother. Pour into preheated cups and enjoy.
Turmeric Ghee Collagen Hot Cacao
For two servings you will need:
- 1 ½ cup unsweetened cashew or almond milk (alternatively use 1 cup water and 1 tablespoon whipping cream)
- 2-3 tablespoons cacao powder
- 1 teaspoon ghee
- A dash of turmeric
- 1 heaping tablespoon collagen powder
- Stevia powder to taste
- a pinch of Himalayan salt to taste
Heat up cashew (almond) milk until 65C/150F or “very hot to touch”. Add cacao powder, collagen powder, stevia powder, ghee, turmeric and salt. Mix continuously, it is best to use a portable milk frother for this step. Heat up the mixture one more time, stirring continuously. Whisk again using a frother. Pour into preheated cups and enjoy!
Not Just a Dessert
Chocolate can be beneficial not only when it is consumed as a dessert. Due to its composition and health properties, it can be applied topically as well. Cocoa or cacao is a great ingredient for a face or body scrub. Alkali-processed (Dutch-processed) cocoa may taste better, but it is better to choose the less processed cacao for the scrub. After all, taste is not what matters here. Read an article here!
