Chocolate batter

Who doesn’t love chocolate? This sinfully sweet indulgence, which has been a part of culinary culture for more than three millennia, is more than just a treat: it is rich in antioxidants and has been shown to be good for your heart!

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Chocolate batter

Certainly chocolate can be a part of a healthy diet. So indulge a little! Here are seven of our members’ favorite recipes starring chocolate:


Chewy + thick + fudgy = the best brownies you will ever make

Skillet Fudge Brownies


  • ½ cup / 120 gm butter, cubed
  • 8 oz. / 240 gm bittersweet chocolate, chopped (or chips)
  • 1 Tbsp. / 6 gm Stevia or monk fruit powder:
    • or ½ cup / 100 g xylitol, coconut sugar, or organic whole cane sugar
    • or a mixture, to taste
  • 3 omega-3 or grass-fed eggs
  • ½ cup / 120 gm Greek yogurt
  • 1 tsp. / 5 ml pure vanilla extract
  • 1 cup / 120 gm almond flour/meal


  1. Preheat oven to 350°F / 180°C.
  2. Over low heat, melt chocolate and butter in an oven-safe skillet, stirring occasionally.
  3. Remove pan from heat and add sweetener; stir to combine well.
  4. Add the eggs, 1 at a time, stirring after each addition.
  5. Stir in the yogurt and vanilla, and gradually add almond flour; stir until well-incorporated.
  6. Place skillet in preheated oven. Bake for 30 minutes.
  7. Allow to cool a bit before serving.


An easy smoothie with much-loved flavors



  • 1 Scoop Organic Whole Food Protein Powder
  • 2 tsp. Pure Cocoa Powder
  • ½-1 Frozen Banana
  • 2 tsp. Flaxseed, Ground
  • ½ Tbsp. Honey
  • ½ scoop Organic Super Greens Powder
  • 8 Ice Cubes
  • ⅓ + Cup Filtered Water


  1. Blend all ingredients in the blender, ice cubes last.
  2. Start on low speed and quickly increase to high.
  3. Ready when ingredients mixed well, no ice left.

Variety: Add vanilla extract instead of cocoa. Add other nutritional ingredients as you like


Creamy and high in calcium, protein, and chocolate antioxidants, this is a mousse not to miss

Chocolate mousse


  • 3 oz / 85 g dark chocolate (high cocoa, i.e. 70%), chopped or shaved
  • 1 Tbsp. / 5.4 g pure cocoa powder
  • ½ cup / 120 ml cup organic vegan or grass-fed milk
  • 1½ Tbsp. / 45 g organic evaporated whole cane juice
  • 1 cup / 240 g cups organic vegan or Greek yogurt
  • 2 egg whites or vegan substitute (optional)
  • 1½ tsp. / 7 ml l flavor extract, i.e. vanilla, coffee, or orange (optional)


  1. In a double boiler, whisk together the milk and sweetener. Heat the milk over medium heat, whisking frequently, until hot but not boiling.
  2. Add the chocolate to the heated milk and let it sit for one minute. Then gently stir with a spatula until the chocolate melts into the milk. If egg whites will NOT be used, stir in the evaporated cane juice. Remove from heat and continue stirring slowly until the mixture is smooth.
  3. Drain off any excess liquid from Greek yogurt and add to a medium mixing bowl. Use a fork to whip the yogurt until fluffy.
  4. Stir the chocolate mixture again, then pour it into the yogurt with the flavor extract, if desired. Fold the chocolate into the yogurt until fully incorporated, for approximately 2-3 minutes.
  5. If egg white or substitute is desired, beat until soft peaks form (this will take longer for the substitute, about 12 minutes), then whisk in the evaporated cane juice until thick and glossy. Fold ⅓ of the whisked egg whites/substitute into the chocolate mix, then fold in the rest very gently, until evenly mixed in.
  6. Divide the mixture between 4 dessert dishes.

Chill for 2 hours. Serve cold.


A delicious frozen dessert that fits your healthy lifestyle

Homemade chocolate ice cream


  • 1½ tsps / 7½ gm unflavored gelatin
  • 1 Tbsp / 15 ml water
  • 3 cups / 720 ml organic grass-fed milk
  • 3 large omega-3 or grass-fed egg yolks
  • 14-oz / 420-ml can nonfat sweetened condensed milk
  • ¼ cup / 60 gm unsweetened pure cocoa powder
  • 2 oz / 57 gm chopped unsweetened chocolate


  1. Sprinkle gelatin over water in a small bowl; let stand, stirring once or twice, while you continue.
  2. Pour half of the milk (1½ cups/360 ml) into a large saucepan. Add cocoa and chocolate to the milk.
  3. Heat the milk mixture over medium heat until steaming. Whisk egg yolks and condensed milk in a medium bowl.
  4. Gradually pour in the hot milk, whisking until blended. Return the mixture to the pan and cook over medium heat, stirring with a wooden spoon, until the back of the spoon is lightly coated, 3-5 minutes. Do not bring to a boil, or the custard will curdle.
  5. Strain the custard through a fine-mesh sieve into a large bowl (must be very clean). Add the softened gelatin and whisk until dissolved. Whisk in the remaining milk. Cover and refrigerate until chilled, for at least 2 hours.
  6. Whisk ice cream mixture and pour into the canister of an ice cream maker. Freeze according to manufacturer’s directions. If necessary, place the ice cream in the freezer to firm up before serving.
  7. Ice cream can be stored in an airtight container in the freezer for up to 1 week.
  8. If you want to flavor the ice cream with stir-ins such as crumbled cookies, toasted nuts, chopped fruit, etc., here are a few tips:
    • Stir-ins should be small, about the size of a pea.
    • Cool toasted ingredients completely before adding them to the ice cream maker.
    • Add stir-ins to the ice cream maker during the last 5 minutes of freezing.
    • Check your ice cream maker’s instructions when it comes to judging the volume of your stir-ins. In general, the ratio is 1 cup/240 gm of stir-ins per quart/liter of ice cream.


There’s nothing quite like the classic combination of chocolate and hazelnuts to quench a craving

Cocoa-Nut Spread


  • 3 cups / 405 g raw hazelnuts, unsalted
  • ⅓ cup / 75 g roasted cacao nibs or 3½ cups / 100 g dark chocolate (preferably more than 60% cacao), chopped
  • ¾ cup / 150 g raw sugar
  • 2 Tbsp. / 30 ml unrefined coconut and/or hazelnut oil
  • 1 tsp. / 5 ml pure vanilla extract
  • ⅛ tsp. / ¾ g salt


  1. Spread hazelnuts in a single layer in a baking sheet. Place sheet in the middle rack of an oven, and toast under the broil/grill setting. Allow to roast for several minutes until lightly browned and emitting a characteristic “toasted” scent, turning periodically to prevent burning.
  2. Remove the sheet from the oven and allow to cool just enough to enable safe handling.
  3. Meanwhile, place the sugar in a food processor or high-speed blender/chopper, and grind to a powdery texture, about 30 seconds.
  4. While the sugar dust settles, place the cooled nuts on a silicone mat, fold it, and roll and massage the nuts to release the skins. Discard the skins or set aside for reuse— they make a great eco-friendly skin buffer or soil supplement.
  5. Remove the sugar from the food processor, and set aside in a separate container

If using cacao nibs:

  1. Add the nibs and nuts to a food processor or high speed blender/chopper. Purée for about 5 minutes; as the ingredients build up on the sides of the canister, scrape them down to reincorporate
  2. Add the oil and vanilla extract, and purée for another 5 minutes, until creamy.
  3. Add the sugar, and purée for another 30-60 seconds, until smooth

If using solid chocolate:

  1. Add the nuts to a food processor or high speed blender/chopper. Purée for about 5 minutes; as the ingredients build up on the sides of the canister, scrape them down to reincorporate
  2. Melt the chopped chocolate in a microwave oven or over a double boiler until syrupy.
  3. Add the melted chocolate, oil and vanilla extract, and purée for another 5 minutes, until creamy.
  4. Add the sugar, and purée for another 30-60 seconds, until smooth.

Store in a clean jar at room temperature for up to 3 weeks.


There’s nothing quite like the classic combination of chocolate and hazelnuts to quench a craving

Cream cheese cocoa fudge cake



  • 1½ cups / 180 g whole grain flour*
  • Sweetener equivalent to 1 cup sugar:
    • 1 cup / 150 g whole evaporated cane juice or coconut sugar
    • ¼ cup / 48 g monk fruit or Stevia sweetener
    • 1½ cups / 288 g xylitol
    • 2 cups / 480 g inulin sweetener
    • or a calculated combination of the above
  • ¼ cup / 20 g pure cocoa
  • 1 Tbsp. / 8 g organic cornstarch
  • ½ tsp / 2 g baking powder, aluminum-free
  • 1 tsp / 5 g baking soda
  • ¼ tsp / 1½ g salt or substitute
  • 1 Tbsp. / 15 ml apple cider vinegar
  • 1 tsp / 5 ml vanilla extract or scraping of 1 vanilla bean
  • ⅓ cup / 80 ml organic almond or hazelnut oil for nut flavor orfor no nut flavor:
    • organic rapeseed/canola oil
    • macadamia oil
    • camelina oil
    • perilla oil
  • 1 cup / 240 ml organic/grass-fed lowfat milk or:
    • unsweetened vegan milk
  • 1 egg, organic omega-3/grass-fed or:
    • ¼ cup / 50 g flax gel (¾ cup / 180 ml warm water + 1½ Tbsp / 22 g flax seeds)


  • 8 oz / 240 g organic grass-fed or soy cream cheese (no hydrogenated fats), softened
  • ½ cup inulin sweetener or xylitol
  • 1 egg, organic omega-3/grass-fed or:
    • ¼ cup / 50 g flax gel (¾ cup / 180 ml warm water + 1½ Tbsp / 22 g flax seeds)
  • ½ cup / 90 g semisweet dark chocolate (60% or greater cocoa solids), grated
  • 1 cup / 123 g organic whole raspberries or chopped strawberries or cherries (optional)


  1. Preheat oven to 350°F / 175°C.
  2. Spray bottom of 13×9-in / 33×23-cm pan with nonstick spray.
  3. If flax gel is to be used instead of egg, blend 1½ cups warm water with 3 Tbsp. whole flax seeds in a food chopper/processor for 10 seconds, then allow to sit for 5 minutes; strain mixture through fine mesh colander and collect the gel – target yield should be ½ cup. The moist flax seeds are reusable, if so desired, store them in the refrigerator or freezer.
  4. In a large bowl, sift together the flour, sweeteners, and other powders (total: first 8 ingredients).
  5. Add in vinegar, egg or ¼ cup flax gel, vanilla, oil, and water, and blend well.
  6. Add berries (if desired), and stir gently. Pour into prepared cake pan.
  7. With an electric mixer, beat cream cheese, sugar, and 1 egg or ¼ cup flax gel on medium until smooth and creamy. Stir in grated chocolate.
  8. Spread mixture over top of cake batter, and swirl the two gently with a knife to create a ‘marbled’ effect.
  9. Place pan on middle rack in preheated oven and bake for 45-50 minutes, or until toothpick inserted into center comes out fairly clean (but not too dry, to ensure cake is done but moist
  10. Remove from oven and allow to cool before removing from pan, cutting, and serving.
  11. Garnish with additional berries, if desired (1 cup = 1 fruit exchange).
  12. To store, cover and refrigerate.

* Ready-made whole grain gluten-free blends will work well here.


A rich and elegant dessert that’s perfect for entertaining

Raw Cocoa Truffles


  • ⅓ cup (50 g) raw sunflower seeds
  • ⅓ cup (50 g) raw walnuts
  • ⅓ cup (50 g) raw almonds
  • ½ cup dates, soaked for about 15 minutes
  • 4 Tbsp. raw organic cacao/cocoa powder
  • ¼ tsp. Stevia or monk fruit liquid concentrate
  • 1 tsp. cacao/cocoa butter
  • 2 tsp. coconut oil
  • 1 tsp. vanilla beans
  • ⅛ tsp. Celtic or Aztec sea salt or Himalaya salt


  1. In a food processor, process the walnuts, almonds and sunflower seeds. Keep pulse beats to 1-second intervals until you produce a fine meal texture.
  2. Add the cacao powder, cacao butter, coconut oil, dates, vanilla bean scrapings, and sweetener. Set the food processor on low speed and gradually increase the settings to medium speed until all ingredients are incorporated.
  3. Roll the processed nut-cacao mixture into bite-sized balls with your bare hands. Make 24 balls. You can opt to roll the balls on superfoods such as dried coconut flakes, gogi berries, extra cacao powder or its nibs, or simply leave the delectable balls as they are.
  4. Store in a container with tight lid, and place in the refrigerator to set for about 5 minutes before serving.

When preparing delicious chocolate truffles, use only the finest cocoa powder!

A batch of truffles you make can be stored in the freezer for up to six months, or chilled in the refrigerator for up to five days – but there’s no doubt they’ll be all gone by then.

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Enjoy your chocolate — but stay away from THESE 5 foods!

Comments 27

    • Hi, craitzik. I suggest keeping those items out of your home until you get used to not having them. Often we crave things because they are around – so out of sight, often out of mind. Alternatively, you can “budget” some into your day by swapping a small portion in for your final (after-dinner) snack in your menu – perhaps a lack of deprivation may help. Finally, you may also find a natural aid like PrebioThrive ( to be helpful.

  1. Hi I just joined a few days ago. So far I am loving it. I just have a question I don’t seeing your guidelines for things you can and can’t drink(non-alcoholic). I love whole milk, I now have substitute with almond milk. Is there a drink list or does it matter what the drink is. thank you

    • Hi, tinajo76. There isn’t a drink list, but anything with a significant amount of calories (including milk and milky beverages) will be a menu item. You can see all of the items potentially in the menu by clicking on the edit tool (a pencil icon) to the upper right of any menu, then looking at the master list at the top of the pop-up page.
      Non-alcoholic drinks that we don’t recommend include sugary fare such as soda pops and fruit “drinks.”
      “Free” drinks that don’t need to be counted include water, plain tea (and similar herbal infusions), and plain coffee – but caloric sweeteners and whiteners need to be counted.

    • Hi, marsmudd. You can find the exchanges of each major food group allotted to you by clicking on “Exchange mode” in the toolbar above any of your menus here. The exchanges have the following approximate basic nutritional values:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

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