While a chug of cold chocolate milk is a wonderful recovery food in warm weather, a steaming mugful of hot cocoa is a welcome warm-me-up after some cold weather running, hiking, or skating. After my winter run yesterday, I totally enjoyed refueling with this tasty treat that offers fluids to rehydrate, carbs to refuel muscles, protein to build and repair muscles, calcium for strong bones, and a plethora of other life-stustaining nutrients.
Homemade Hot Cocoa
Making your own hot cocoa is simple; no need to buy packets of the instant stuff. (The fewer wrappers in your food plan, the better!) Cocoa is plant-based and rich in health-protective phytochemicals.
1 cup milk, lowfat or skim
1 tablespoon cocoa powder
1 tablespoon brown sugar or sweetener of your choice
Optional: dash salt (this makes the flavors “pop”)
1. In a 12-ounce mug, put the cocoa, sugar, and milk. Note: the cocoa will not dissolve in the cold milk, so don’t bother to stir it yet.
2. Heat the mixture for a minute in the microwave oven; stir until it is well blended.
3. Finish heating to the desired temperature, being careful not to boil the milk or it will curdle.
Yield: One serving
Total calories (made with 1% milk): 150
25 grams Carbohydrate; 8 grams Protein; 2 grams Fat