Tuesday, March 4, 2008

Guilt-Free Mock Mocha

I remember in college when I ordered a Starbucks Grande (20 oz) White Chocolate Mocha drinks made with whole milk on a daily basis-- that indulgence has a nutrient profile that looks like this:

557 Calories, 20 g fat, 13 g sat fat, 41 mg cholesterol, 77g carbs (73 g sugar), 18 g protein

Guzzle this sugar-laden java and you've exceeded half of your saturated fat allotment for the day... and that's without whipped cream! I needed a mocha-like alternative that was in harmony with my healthy eating lifestyle, so I came up with this:

Guilt-Free Mock Mocha
1 Packet Diet Hot Cocoa (I use Swiss Miss, 25 Calories)

1/2 cup No Sugar Added Vanilla Soy Milk (I like Westsoy (not refrigerated) or Silk)

1 cup very strong coffee

2 packets Splenda 2 packets Sweet N' Low

3 Drops Vanilla Extract

The modified version is only 75 Calories, 2 g fat, 9 g carbs, 5.5 g protein, and even has 2 g fiber!

I also carry diet hot cocoa packets in my purse in case I go out to get coffee. That way, I'm equipped to doctor java on the go.

Here are some suggestions:

Order a Tall Americano with lots of room, add your cocoa packet, 1/2 cup 2% milk and a variety of artificial sweeteners to your heart's content; also use a little of the extra chocolate shaker.

85 Calories, 6 g protein, 1 g fiber, 7 g carbs, 2.5 g fat

Alternatively, order latte made with non-fat milk and add your cocoa packet and sweeteners as suggested above.

150 kcal, 12 g protein, 1 g fiber, 22 g carbs, 0 g fat

Mmm, mmm good

I suggested both the Splenda (yellow packet) and Sweet N' Low (pink packet) because combining artificial sweeteners tends to have a synergistic effect, specifically sweeter and less bitter, e.g. more like the real deal.

3 comments:

JC said...
This comment has been removed by the author.
JC said...

wow, girl this is an incredible post. I am definitely going to get some of the mocha mix!

Jean Jitomir MS, RD said...

Glad to hear; this is soooo good and saves you oodles of calories!