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.


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!