69. Cocoa Milk: A Milo Alternative

Every so often I find myself craving normal (not dark) chocolate, and craving it bad. My real problem is that though I can get away with eating a line of chocolate on good days, there are days when I simply start eating chocolate and then can’t stop until I’ ve over-indulged and over-carbed as well. When I received the following recipe in my inbox, I knew this might just be the solution to control my binging on chocolate. Afterall, cravings usually denote a lack of some nutrient in the body …so by fortifying my magnesium levels I could be doing myself a favour. Perhaps this could help me stay away from eating chocolate OR help me indulge in chocolate moderately, without finishing my carb allotment for the day. After trying out this recipe, I knew this one was a ‘keeper’, a wonderful ‘milo substitute’ and another beverage to assist me on my LCHF /KETO journey.

Note that I personally, prefer  to blend a tsp of cocoa in qtr cup of boiling water. I then add qtr cup of cream and stir further. Then fill up the cup with more boiling water. Sweeten using xylitol or liquid sweetner (to taste). The carb counts in this are much lesser than those in recipe link below but experiment and see what suits you best, plus what suits your carb allowance. So good ridddance to ‘Milo’!!! And Hello, ‘Cocoa Milk’!!!

Cocoa milk

by kelly | Aug 21, 2016 | Blog, Low carb beverage |

Cocoa milk

I bet you are familiar with the sweet chocolate drink MILO.

Is MILO a healthy drink? No, a glass of high sugar drink is definitely not healthy.

The marketing message of MILO (that fooled us):

“MILO is a great nourishing drink that helps kids get the essential vitamins and nutrients they need to take on the day.”  Many parents bought into that and then wonder why their kids are super hyper after a sugar shot.

Many of us did not realize that MILO is just a sugar drink. 23g (1.6 tablespoon) of Milo powder contain 16 grams of carb! I used to drink this chocolate beverage as breakfast, tea break and before bed…. Yikes! I didn’t know better.

But, pure cocoa itself, without the sugar, is a different story. Cocoa contains some amazing properties that are good for our body. If you want to enjoy a cup of cocoa milk, buy the 100% pure cocoa powder that is unsweetened. And use the lower blood sugar impact sweetener, Xylitol or pure Stevia for a little bit of sweetness.

This can be made into a warm or cold drink. If you have a frother, use it to froth the warm half and half it taste even better. If you have a shaker, you can use it to make a cup of cold cocoa milk.

Here’s how to make a cup of low carb high fat cocoa milk with half whole milk and half heavy cream.

Makes 1 cup


½ cup whole milk

¼ cup heavy cream

½ tablespoon 100% cocoa powder, (unsweetened)

2 tablespoon hot water

1 teaspoon Xylitol sweetener (or 2 drops of liquid stevia))

¼ teaspoon vanilla extract

6 ice cubes, if you are making a cold beverage


To make the hot cocoa milk; add whole milk and heavy cream in a microwavable cup and microwave for 1-2 minutes. In another cup, add cocoa powder and hot water, and stir until cocoa melt completely. Stir in sweetener and vanilla extract.

If you have a frother, froth the hot milk and than pour over to the melted cocoa. Spoon foam from the frothed milk and top it on the cocoa milk. Sprinkle with cocoa powder on top and enjoy. If you are not using a frother, just pour the hot milk over the melted cocoa and enjoy.

To make cold cocoa milk: in a cup, melt cocoa powder with hot water, stir in sweetener and vanilla extract. Add cold milk, cream and ice cubes, stir together and enjoy. Alternatively, if you have a shaker, melt the cocoa powder and sweetener with hot water in the shaker. Add vanilla, cold milk, cream, and ice cube. Shake vigorously with lid tightly closed. Pour into a glass and enjoy.

Nutrition fact:

Each cup contains 9.7 grams total carb, 9 grams net carb, 5.5 g protein and 30 g fat.

Note: Half cup of whole milk contains 6 grams carb ( if you omit it and use water instead, it would be a carb saving of about 6 g  of carbs). Use it occasionally. Do not use low fat milk as it does contain higher carbs.


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