MAKES 2 SERVINGS / PREP: 5 MINUTES / TOTAL: 5 MINUTES
Chocolate is an all-time favorite sweet treat. Even a small bite can start to produce some of the feel-good endorphins, like serotonin, in our brain. Fortunately, there is a way to meet your chocolate fix without the extra sugar found in most chocolate treats. Whip up this shake with chocolate flavor from both the protein powder and cocoa powder, and you will be in chocolate lovers’ heaven.
1 cup low-fat milk
½ cup low-fat cottage cheese
1 scoop (¼ cup) chocolate or plain protein powder
2 tablespoons unsweetened cocoa powder
½ teaspoon vanilla extract
5 ice cubes
1 In a blender, blend on high speed to combine the milk, cottage cheese, protein powder, cocoa powder, vanilla, and ice for 2 to 3 minutes, until the shake is smooth and the powders are well dissolved.
2 Pour half the shake into a glass and enjoy.
3 Refrigerate any shake you don’t drink or use right away, and reblend prior to serving. Discard any remaining shake after 7 days.
Did you know? Chocolate is made from the cocoa, or cacao, bean, which is loaded with heart-healthy antioxidants and protective flavonols. Unfortunately, most chocolate in desserts is loaded with added fats and sugar and has little of the true cocoa bean. Using 100 percent unsweetened cocoa powder, you can make low-sugar desserts and treats, or try simply mixing it with milk to get the antioxidant and chocolate fix without the sugar.
Per Serving: Calories: 188 Total fat: 5g Sodium: 38mg Total carbs: 14g Sugar: 3g Fiber: 2g Protein: 25g
Post-Op Servings
1 to 3 cups per day