Healthy, Iron-Boosting Hot Chocolate
This healthy hot chocolate recipe is tasty and is easy to make!
Disclaimer - I’ve written this post & made this recipe with ladies in mind. No offense, fellas. Feel free to skip to the recipe!
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Growing up with hormonal issues, my cycles have been notoriously heavy. I wind up feeling exhausted for days, which makes it hard for me to have energy to do anything. I started making this healthy hot chocolate for an extra little boost to help me get through must-do tasks, like washing the dishes or taking our dog, Tamar, to the park. And I’ve purposefully made it incredibly easy to make for those low-energy moments. Not to mention it’s a bonus way to get in my chocolate fix and some extra magnesium!
Absorbing the Iron in the Hot Chocolate Recipe
There are a few things to consider when trying to make sure we’re getting the iron absorbed as much as possible into our body. It’s important to note that the iron found in cocoa is non-heme iron, which is not absorbed as easily as heme iron found in meat.2, 3 The fructose in honey helps aid in the absorption of non-heme iron.4 If you prefer avoiding honey, you could eat an orange or strawberries with your hot chocolate to aid in absorbing the iron, as Vitamin C also helps.1 Cinnamon (I prefer using Organic Ceylon Cinnamon) adds a nice, warm flavor and also contains iron.5 I recommend not using any milk, as the calcium in dairy products could inhibit iron absorption. 6 Originally I tried it with maple syrup, but then discovered maple syrup is also high in calcium.7 That’s another reason I went with honey instead.
Hopefully this hot cocoa helps get you through those tough days like it has for me. As I mentioned, it’s it so easy to make - which makes this recipe a delicious way to have healthy hot chocolate any time!
Healthy Hot Chocolate Recipe
Ingredients
2 tsp Organic Cocoa Powder
2 tsp Honey (local is best if you can get it!), or an orange or strawberries to eat with your hot cocoa.*
1/4 tsp Organic Ceylon Cinnamon
8oz Filtered Hot Water
Instructions
Add cocoa powder, honey and cinnamon to an 8oz mug.
Boil water, then pour into mug.
Stir, and enjoy!
*As mentioned, leave out the honey if desired. The hot cocoa will be bitter without sweetener, but you can follow your sips with a bite of strawberry to help add sweetness to your taste buds.
References:
1. Tan, Verena. “How to Increase the Absorption of Iron from Foods.” Healthline, Healthline Media, 3 June 2017, https://www.healthline.com/nutrition/increase-iron-absorption.
2. Abrokwah, F K, et al. “Effects of the Intake of Natural Cocoa Powder on Some Biochemical and Haematological Indices in the Rat.” Ghana Medical Journal, Ghana Medical Association, Dec. 2009, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2956371/.
3. “Iron.” The Nutrition Source, 19 Oct. 2020, https://www.hsph.harvard.edu/nutritionsource/iron/.
4. Pollack, Simeon, et al. “Iron Absorption: Effects of Sugars and Reducing Agents.” American Society of Hematology, Oxford University Press, 1 Nov. 1964, https://ashpublications.org/blood/article/24/5/577/37826/Iron-Absorption-Effects-of-Sugars-and-Reducing.
5. Axe, Dr. Josh. “Why Cinnamon Is the No. 1 Spice in the World.” Dr. Axe, 2 July 2021, https://draxe.com/nutrition/health-benefits-cinnamon/.
6. Decker, Fred. “Does Acid in Milk Inhibit Iron Absorption?” Healthy Eating | SF Gate, 11 June 2018, https://healthyeating.sfgate.com/acid-milk-inhibit-iron-absorption-11686.html.
7. Healthy Benefits of Maple, Real Maple vs. Table Syrup | November 30. “Health Benefits of Maple Syrup.” Coombs Family Farms, 30 Nov. 2012, https://www.coombsfamilyfarms.com/blog/health-benefits-of-maple-syrup/.
