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Homemade chocolate recipe for keto athletes

Keto chocolate recipe homemadeDealing with cravings on keto and bulletproof diets can be pretty rough, especially for us ladies who sometimes can’t help but be governed by hormones. Whilst opting for the store-bought 90% cocoa Lindt dark chocolate is a good solution in a hurry, making your own chocolate can be healthier (since you can control how much sweetener you put in) and it makes your house smell amazing!

These chocolate buttons only take a couple of hours to harden, and they melt in your mouth quickly. I would strongly recommend keeping the cinnamon in as it really adds an extra something to the flavour!

If you are on a diet, you won’t want to eat too many pieces so at the bottom I’ve included a guide to eating chocolate mindfully. It’s a short meditation that you can do to truly enjoy the chocolates as you’re eating them so that you don’t feel the need to make your way through the whole platter.

 

chocolate keto diet

Macros per serving – this is with 1 tbsp honey and no add-ins. Servings were at least 1/2 bigger than store-bought chocolate buttons.

Ingredients

(I used Wellness Mama’s recipe as the base which I then tweaked)

13 tbsp cocoa butter (cold pressed)

10 tbsp unsweetened cocoa powder

1-2 tbsp of maple syrup or honey (your preference)

1-2 tsp cinnamon (feel free to adjust to your preference)

Great add-ins:

shredded coconut or toasted coconut chips (I spread these over the top of the chocolates before they’ve hardened)

Another way you can tweak this treat to have even fewer carbs is to harden some of the chocolate mix around a small chunk of fresh coconut. I’ve tried this and it tasted amazing! You get more fats and fewer carbs, which are already quite low to begin with.

 

 

Prep

1. Melt the cocoa butter in a glass bowl placed on top of a pot with boiling water. This will take a few minutes, but breaking the butter into tablespoons does help.

chocolate keto diet

 

 

 

 

 

 

 

 

2. As soon as the butter has melted completely, remove the pot and the glass bowl from the stove. Now you can mix in your cocoa powder and cinnamon.

3. Once that’s well mixed, just add in your liquid sweetener and you’re all done.

4. Next, place baking paper on a platter so that your chocolates don’t stick to it. You can then create small buttons using a tablespoon. Each of my servings was 1 heaping tablespoon, which makes them about 1/2 bigger than store-bought chocolate buttons.

5. If you want, now’s the time to add your shredded coconut or other add-ins. Otherwise, leave to harden at room temperature for an hour or two.

You don’t need to keep these in the fridge, especially if you want them to melt in your mouth, however you can if you prefer it.

chocolate recipe for keto

The finished result! You’ll be able to easily peel them off the baking paper once they’ve hardened.

 

Eating chocolate mindfully

Eating mindfully is about being aware of and enjoying each bite of your food. By practicing mindfulness as you eat, you can boost your happiness not only in the moment but also in the longer term by strengthening the brain ‘muscles’ that experience happiness.

The following exercise (or meditation) is a tweaked version of the Chocolate Meditation featured in the book ‘Mindfulness’ by Mark Williams and Danny Penman. I highly recommend this book if you’re looking to get started with practicing mindfulness regularly. (You can also access an audio track of this Chocolate meditation on this page.)

For this meditation, you’ll want to choose a couple of pieces of chocolate you don’t eat often (if you’re not on a keto diet, the Montezuma chocolates with multiple flavours in one chocolate are great for this) or two of the chocolate buttons from this recipe. 

Settle into a comfy spot and begin by breathing deeply. Be aware of your breath and focus on it. Notice how your chest expands when you breathe in, and how it deflates as you slowly breathe out. Breathe like this for a couple of minutes then shift your focus away from the breath and take a piece of chocolate in your hand. 

Feel the weight of the chocolate on your palm – is it heavy? Close your fingers around it and feel its shape in your hand – is it substantial or a thin shape? Is it a square? Notice these things about your piece of chocolate. Drag your fingers across and around the edges of the chocolate – does it have any ridges or marks anywhere?

Now bring your hand up and look at the piece of chocolate very closely. Notice any marks – do they match the ridges you felt earlier? Notice the slopes and the edges. Really look at the chocolate closely. 

Now pop it into your mouth. Let your tongue play with it, again feeling its shape. Let the piece of chocolate on your tongue and let it melt if it can. Notice if you suck on it, and instead just leave the piece of chocolate there on your tongue, being aware of its texture changing and the flavours popping through as it softens. What does it taste like? 

Keep your focus on the taste of chocolate and how the piece of chocolate feels in your mouth. If your mind wanders, just bring it back to this moment, to the chocolate in your mouth. 

Once the chocolate has melted completely, swallow it down very slowly, feeling it trickle down your throat.

Sit back in your chair and take a few deep breaths then repeat with a new piece of chocolate.

 

If you enjoyed this short meditation, watch out for a longer post about how mindfulness can make you a better athlete – coming soon!

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