Chocolate and I are old friends. But before I became vegan, chocolate was somewhat of a toxic friend. We loved hanging out, but I tended to call on her when I was bummed out, or bored, or angry, or, well, insert any adjective really. And while I relied on her for help in countless situations, she would invariably make me feel bad about myself. Yet I went back to her at my most vulnerable times, again and again.
It wasn’t until I went vegan that Chocolate and I developed a much healthier friendship. At first I was skeptical about the new trajectory of our relationship, now that Chocolate was breaking up with dairy. I had known them as a couple for so long! But their breakup helped to magnify so many of her own magnificent qualities.
And so I learned to appreciate chocolate in an entirely new context. No longer did I feel the need to categorize it as my vice, I started to look at the beneficial qualities and discovered ways to both enjoy and profit from the little bean. And because I was eating so many more nutrient- dense, satisfying foods, I didn’t automatically think about that something sweet after every meal. Or worse, in lieu of meals.
While I don’t get the daily chocolate pangs I once did, now and again a minor chocolate craving gnaws at me. Those are the times I incorporate chocolate into healthy concoctions or easy recipes. Cacao nibs or chocolate chips melted in my oatmeal. My new favorite nutella-esque nut butter, for which I shall soon post a review. Nibs and/or cacao powder in coconut yogurt. Hot cocoa. Raw desserts, like a chocolate pecan tart I brought to last Thanksgiving (a big hit.)
Last week, while buried under many a nutrition textbook, the words “chocolate shake” began to echo in my brain. I suppose a hundred pages of the words protein, carbohydrate and fat just manifested themselves into a glass. And since I didn’t feel like a heavy dessert, I set upon creating a divinely chocolatey yet marvelously healthful shake.
The results? Super rich on the chocolate and just the right density- not too heavy, but not obviously light. And while it tastes unbelievably decadent, this shake is brimming with nutrients your body will love.
As you may know, cocoa itself is incredibly healthful. (it’s the stuff that’s sometimes mixed in with it, like dairy and refined sugar, that makes a lot of chocolate less so) The cacao bean is packed with antioxidants- I mean, packed. Cacao boasts the highest concentration of flavonoids (a powerful class of phytochemicals) of any food! Loads of flavonoids means loads of antioxidant activity when you eat cacao. But not when that cacao is mixed with cow’s milk, as dairy inhibits antioxidant function.
Antioxidants are ridiculously important- they help reduce the risk of a panoply of common diseases, and simply help our cells carry on everyday functions. So get your daily dose of phytochemicals (from a variety of sources) and if you want them to actually do their job, don’t dump animal secretions on top of them.
Love those nibs.
Another reason to avoid those milky chocolate bars- pretty much all of the major commercial brands source their cocoa from middlemen, who buy from slave plantations in Africa. Tens of thousands of child slaves work on cocoa farms in Guyana and the Ivory Coast to satiate our appetite. (not to mention the millions of cows also enslaved right here.) There is an alternative! Buy fair trade cocoa & chocolate bars- there is no dearth of delicious, vegan candy to go around. And don’t worry if you don’t like dark chocolate. There are loads that mix the cocoa with rice milk or nut milks. A pretty comprehensive list of fair trade, vegan chocolates is here.
Back to the shake! This decadent drink doesn’t stop at the antioxidant love. You’ll also get a good dose of protein, fiber, B12, calcium, iron, and plenty of other important micronutrients.
Yes my friends, you can have your shake and drink it too. (or have your shake and keep your shape?) So get out your blenders, and prepare for a divine chocolate experience.
1 cup Nut or Soy milk (I used 3/4 unsweetened almond milk, 1/4 cup Unsweetened Vanilla Soy)
1 Medjool date (or 2, if not using stevia)
1/3 container vanilla coconut yogurt
1/4 cup vanilla coconut ice cream (or soy, or almond if you prefer.)
2 Tbsp (high quality organic) cacao powder
2 ice cubes
1/8 teaspoon stevia (about 2 of the teeny spoons in the stevia container) Note: If using sweetened milks, you may not need/want the stevia.
Optional: 1 Tbsp dried coconut
Cacao nibs for topping
Throw all your ingredients into your blender- one that can handle ice cubes, like the mighty Vitamix. Blend on high for 60 seconds, or until the ice cubes have stopped making noise. (but not more than 60 seconds!) Pour into a tall glass and top with Cacao nibs. Float skyward.
Note: the nutrient values will vary depending on the milk you use- for a similar profile, use an enriched unsweetened almond or soy milk. (or other nut milk)