The Comfort of Hot Chocolate
As the weather turns chilly, there's nothing quite like wrapping your hands around a warm mug of hot cocoa. During cancer treatment and recovery, these small pleasures can bring much needed comfort, joy, and a sense of normality to our lives.
Balancing Nutrition and Enjoyment
I often speak with clients who are trying to make positive changes to their diet during cancer treatment. Many worry they need to give up enjoyable foods and drinks like hot chocolate altogether. Food is more than just fuel - it's an important source of enjoyment, fulfilment, and connection. Instead of thinking in terms of 'good' or 'bad' foods, or feeling like we have to avoid certain foods or drinks entirely, it's best to take a more balanced and nuanced approach. We can enjoy our favourite foods, and we can also explore ways to make them even more nourishing. It's not about restriction, but about finding creative ways to add some extra goodness to the foods we love, where we can.
Creating a Nourishing Hot Chocolate
For example, with hot chocolate, we can look at how to create a version that's not only delicious but also packs in some additional nutrients. This way, you can enjoy a comforting mug of cocoa while optimising its nutritional benefits during treatment!
While it's true that traditional hot chocolate mixes are typically high in refined sugar, we can easily make a more nutritious version. By using ingredients like unsweetened cocoa powder and natural sweeteners, we can create a hot chocolate that's lower in sugar and richer in beneficial compounds.
The Health Benefits of Cocoa
Did you know? Cocoa is more than just a delicious ingredient – it's packed with natural compounds called polyphenols and flavanols, that can benefit your health.
Cocoa's polyphenols act as powerful antioxidants, protecting healthy cells from damage and potentially reducing inflammation. This might be beneficial during cancer treatment, when inflammation levels can sometimes be higher. Plus, cocoa flavanols have been linked to improvements in heart health, including better blood flow and lower blood pressure.
While more research is needed to fully understand all of cocoa's effects, it's a simple and enjoyable way to add a little extra goodness to your diet. When used as part of a balanced approach to eating, cocoa can be both nourishing and comforting – the perfect combination!
Nourishing Hot Chocolate Recipes
Let's look at some ways to make a more nourishing hot chocolate:
Using 100% Cocoa Powder
100% cocoa powder offers the full flavour and potential health benefits of cocoa without added sugar, allowing you to control the sweetness of your hot chocolate.
To make hot chocolate:
Mix 1-2 teaspoons of unsweetened cocoa powder with a small amount of cold milk to form a paste.
Gradually add hot milk while stirring.
Sweeten to taste with a touch of honey, maple or date syrup. While these are still forms of sugar, they offer more nutrients than refined sugar. This approach allows you to control the sweetness, potentially using less sugar than pre-sweetened mixes.
Cacao Powder
Cacao powder is minimally processed and may retain more of its natural nutrients.
To prepare:
Mix 1-2 teaspoons of cacao powder with a small amount of cold milk to form a paste.
Gradually add hot milk while stirring.
Sweeten to taste with honey, maple or date syrup.
Dark Chocolate
Dark chocolate with a high percentage of cocoa contains beneficial compounds similar to those in cocoa powder. Generally, the higher the cocoa content, the more of these compounds it contains.
To make hot chocolate:
Choose a dark chocolate with at least 70% cocoa content for more potential benefits.
Finely chop 2-4 squares of the chocolate.
Heat milk in a saucepan until just simmering.
Add the chopped chocolate and whisk until melted and combined.
If needed, sweeten to taste with a small amount of your preferred sweetener.
Blend nuts, dates, cocoa or cacao powder, and a bit of water to make a paste for hot chocolate.
This combination creates a delicious and nutritious base for your drink. The nuts add protein and beneficial fats, which can help slow down the digestion of carbohydrates, potentially supporting better glycaemic control. Dates naturally sweeten the mixture while providing fibre and other nutrients. Together with cocoa, this blend offers a tasty way to enjoy hot chocolate with some added nutritional benefits.
Here's how to do it:
Combine 1tbsp of raw cashews or almonds, ½ tbsp pitted dates, and ¾ tbsp cocoa or cacao powder in a blender. Add a small amount of water to help the blending process. Blend until you achieve a smooth paste consistency.
To make the hot chocolate:
Spoon some of this paste into a mug.
Add your preferred warm milk and stir until well combined.
Personalising Your Hot Chocolate
Milk of choice: Whether it's dairy, soy, almond, or coconut, choose what works best for you.
Cinnamon, vanilla essence or extract adds sweetness, potentially helping you use less honey or syrup.
Add spices like ginger, chilli, cardamom, nutmeg for extra warmth and flavour.
Protein boost: Add a scoop of your favourite protein powder for added nutrition.
Conclusion
Nourishing yourself isn't about complete abstinence, fear and restriction - it's about balance. It is important to include joy and pleasure in what you eat and drink. Savouring the foods you love and building on small changes that can make them a bit more nutritious is an empowering and positive approach.
Food shouldn't be an additional source of worry, but rather a source of nourishment, enjoyment, and support for your strength, resilience, and wellbeing.
If you'd like personalised advice on how to make your diet more nourishing or need support during treatment, please don't hesitate to get in touch.
Email: info@thecancerdietitian.com
Telephone: 020 8064 2865
Appointments: book here
The content provided in this blog is for informational purposes only and should not be considered personalised nutrition, dietetic, or medical advice. Please consult your healthcare team for personalised advice and guidance regarding your specific medical condition or dietary needs.
Love this balanced approach. :)