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Guilt-Free Chocolate Creations
Low fat chocolate milk is the perfect way to satisfy your chocolate cravings without putting on the pounds. With only 160 calories and 2.5 grams of fat per 8-ounce serving, low fat chocolate milk gives you great chocolate taste, without a lot of fat. In addition, low fat chocolate milk provides the same great nutrients as regular milk, including calcium, protein, vitamin D, vitamin A, vitamin B-12, potassium, phosphorus, riboflavin and niacin.
Debunking a Few Chocolate Milk Myths
MYTH: Chocolate milk is high in caffeine.
FACT: The amount of caffeine in chocolate milk is similar to decaffeinated drinks. An 8-ounce serving of chocolate milk contains between 2mg to 7mg of caffeine. Cola, on the oth3er hand, may contain up to ten times more caffeine than chocolate milk.
MYTH: Chocolate milk is high in sugar and calories.
FACT: A soda or juice drink contains nearly twice the amount of sugar as chocolate milk. The chocolate that is added to the milk does not add a lot of calories. On average, chocolate milk provides about 60 more calories per serving compared to non-flavored milk. This difference fits easily into the average daily diet.
MYTH: Chocolate milk is just for kids.
FACT: Chocolate milk is for adults as much as it is for kids. In fact, it is the perfect way to satisfy the chocolate craving without worrying about fat and calories.
Here are some guilt-free chocolate creations that will give you the taste you crave and the nutrients you need.
Note: For a great-tasting and nutrient-packed alternative with fewer fat grams and less calories, substitute fat free chocolate milk in the following recipes.
Recipes:
Chocolate Raspberry Delight
Ingredients
2 cups low fat chocolate milk
2 cups low fat vanilla ice cream
2 tablespoons seedless raspberry preserves
Mint sprigs and raspberries for garnish (optional)
Directions
Place the chocolate milk, ice cream and preserves in the blender. Cover and process until smooth. Pour into chilled glasses. Garnish with mint sprigs and raspberries if desired.
Recipe makes two servings.
Nutrition information per serving:
Calories: 420
Calcium: 450mg
Fat: 6.5g
Cholesterol: 20mg
Sodium: 290mg
Carbohydrates: 78g
Protein: 14g
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Chocolate Cherry Bread Pudding
Ingredients:
5 large eggs
3 cups low fat chocolate milk
1 tablespoon almond extract
1 loaf (about 10 ounce) stale Italian or French bread cut into 1-inch cubes (about 7 cups)
1 cup dried cherries
Directions:
Preheat oven to 325-degrees. Butter or lightly spray with nonstick vegetable cooking spray a 13 x 9 x 2-inch baking dish.
In a large bowl, whisk together the eggs until combined. Whisk in the chocolate milk and almond extract until blended.
Add the bread cubes and toss to moisten the cubes with the mixture. Gently stir in the cherries. Scrape the mixture into the prepared dish. Bake for 45 to 50 minutes or until the mixture is set. Serve warm. Cover and refrigerate any leftovers. Reheat to serve.
Recipe makes ten servings.
Nutrition information per serving:
Calories: 220
Calcium: 17mg
Fat: 4g
Cholesterol: 109mg
Sodium: 260mg
Carbohydrates: 34g
Protein: 9g
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Orange Mocha Madness Pie
Ingredients:
1/4 cup cornstarch
2 tablespoons granulated sugar
1 tablespoon instant coffee powder
1/2 teaspoon grated orange peel
3 cups low fat chocolate milk
1 teaspoon vanilla extract
1 prepared chocolate-flavored crumb crust (9-inch)
Directions:
In a large, heavy saucepan, whisk together the cornstarch, sugar, coffee and orange peel until combined.
Whisk in the chocolate milk and cook over medium-high heat, stirring constantly, until the mixture comes to a boil. Continue stirring and boil one minute. Whisk in the vanilla. Cool slightly.
Pour the pudding mixture into the crumb crust. Place a piece of waxed paper on the surface of the pie. Cool and refrigerate at least three hours. Serve cold.
Recipe makes ten servings.
Note: This recipe can also be served as a pudding, if desired. In step three, omit the crumb crust and pour the pudding mixture into six serving dishes, cool slightly and refrigerate. This way makes six servings.
Nutrition information per serving:
Calories: 188
Calcium: 83mg
Fat: 8g
Cholesterol: 3mg
Sodium: 204mg
Carbohydrates: 27g
Protein: 4g
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Mexican Hot Chocolate
Ingredients:
4 cups low fat chocolate milk
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
3/4 teaspoon almond extract
4 cinnamon sticks for garnish (optional)
Directions:
In large, heavy saucepan over medium-high heat, cook the milk until it is hot and almost boiling, stirring occasionally.
Stir in the cinnamon, vanilla and almond extracts and continue to heat for one minute.
Pour the mixture into a heat-safe pitcher and serve. Garnish each serving with a cinnamon stick stirrer, if desired.
Recipe makes six servings.
Nutrition information per serving:
Calories: 180
Calcium: 259mg
Fat: 2.5g
Cholesterol 10mg
Sodium: 180mg
Carbohydrates: 30g
Protein: 8g
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Easy Chocolate Ice Milk
Ingredients:
3 cups low fat chocolate milk
2 cup whole milk
1/4 cup granulated sugar
1-1/2 teaspoon vanilla extract
Directions:
Combine all of the ingredients and freeze in an ice cream machine following the manufacturer instructions.
Recipe makes six servings.
Nutrition information per serving:
Calories: 145
Calcium: 173mg
Fat: 2.5g
Cholesterol: 10mg
Sodium: 110mg
Carbohydrates: 25g
Protein: 5g
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Low-Fat Chocolate Milk Ice Cubes
Three simple ways to create an array of outstanding treats begin with you ice tray. Pour low-fat chocolate milk into ice cube trays and freeze. From there you can grind them into a Great Granita or simply place popsicle sticks into trays before freezing to create a cool and convenient chocolate ice pop. Or, cool down coffee into an Iced Chocolate Café:
Iced Chocolate Café
Ingredients:
4 low-fat chocolate milk ice cubes
1/2 cup cooled brewed coffee
1/2 cup low fat chocolate milk
Directions:
Place the chocolate milk ice cubes in a chilled glass. Add the coffee and chocolate milk. Stir to combine.
Recipe makes one serving.
Nutrition facts per serving:
Calories: 215
Calcium: 315mg
Fat: 3g
Cholesterol: 13mg
Sodium: 226mg
Carbohydrates: 37g
Protein: 10g
Print this recipe
See also:
Heat Up to Hot Chocolate!
More Healthy Chocolate Recipes!
Fitness and Freebies: The Nutrients in Chocolate
Chocolate Flavored Cereal Lowers Cholesterol
Or, use the search for Fitness and Freebies for Chocolate recipes -- there are lots of them for all diets!
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