Embrace the chocolate! – a cheeky nut milkshake to satisfy chocolate cravings.

Ahoy mateys!

Living aboard a boat has many challenges and opportunities, for example, it often means being offshore miles away from a grocery store so it is not possible to pop down the shop to buy a favourite snack. On the upside, this lifestyle presents an opportunity to overhaul  eating habits.

I have a confession to make… I am a chocoholic. Yes, there! I have said it. It is all out in the open. Chocolate is the one foodstuff that I really struggled to let go of when I made a conscious decision to improve my own health, fitness and wellbeing.

And you know what, I realised recently that I didn’t have to…not because it is just totally impossible…


BUT because I can substitute unhealthy, processed chocolate bars, which are full of sugar, bad fats and other gunky stuff for healthier, raw cacao-based creations, which taste even yummier and are choc-a-bloc full of vital nutrients.

Here is my simple-pimple, easy-peasy recipe for a super-feel-good-without-the-guilt chocolate, banana and nut milkshake.  It is dairy and processed sugar-free so knock yourselves out!

Cheeky choccy banana nut milkshake recipe

Preparation time

10 mins

Ingredients for 1 person (because it might be too good to share…)

  • A couple of generous handfuls of raw, mixed nuts – I use almonds, pecans and walnuts
  • 1 large, ripe banana
  • A heaped dessertspoonful of raw cacao powder
  • A dollop of honey to taste
  • Half a teaspoon of cinnamon (or more…to your taste)
  • Iced water to top up


  1. Throw the mixed nuts into the blender.
  2. Slice the banana and add that in.
  3. Next put the heaped dessertspoonful of raw cacao powder into the mix,
  4. Add a generous dollop of honey and shake of cinnamon to taste.
  5. Top up the blender with enough iced water to make the milkshake smooth and creamy.
  6. Whizz up in the blender and then pour into a glass.
  7. Sit back and enjoy with a smug grin.

Aahhh the world is a nice place again…

A summary of some of the vitamins and minerals in the ingredients:

Almond – vitamin E, calcium, phosphorous, iron and magnesium and mono-unsaturated fatty acids like oleic and palmitoleic acids. It also contains zinc, selenium, copper and niacin.

Banana – vitamins A, B6, C, E, K, folates, niacin, riboflavin and thiamin and the minerals sodium, potassium, calcium, copper, iron, magnesium, manganese, phosphorus, selenium and zinc;

Cacao – sodium, potassium, calcium, iron, magnesium and zinc, flavonoids (anti-oxidants), oleic acid (healthy, monounsaturated fat);

Cinnamon – manganese, calcium, iron, copper, magnesium, vitamins A, C, E, K, niacin, folate and choline and plenty of flavonoids and antioxidants;

Honey – Vitamins B6, thiamine, niacin, riboflavin and pantothenic acid and minerals calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium and zinc;

Pecan – vitamins from the B group, vitamin A, vitamin E, calcium, potassium, iron, folic acid, phosphorus, zinc and magnesium selenium.  Pecans also contain oleic acid and phenolic antioxidants.

Walnut – omega 3 and 6 fats, copper, folic acid, phosphorous, manganese, vitamins B6 and E.

So, folks it is time to ditch the guilt and by making some simple changes you too can enjoy chocolate as part of a healthy lifestyle, because…


Have fun with this!

Peace and reiki blessings,

Sarah xxx


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