Dessert · Refined Sugar Free · Uncategorized

Get Ready for Summer – Guilt Free Chocolate Shake

chocolate shake4Today I had planned to post something totally different than I am going to write about, but I have had one of those nagging cravings for over a week now that just pushed me to my breaking point. It was that little voice inside my head just nagging me constantly to come up with a recipe that was going to quiet down the craving monster. I couldn’t help but oblige.

chocolate shake3
Your ice/banana base for your shake

I’m not a huge ice cream, or shake, fan. And when I do have ice cream, or a shake, I prefer vanilla over chocolate, but for some reason that craving I was just telling you about was for a chocolate shake. The sugar in ice cream, not to mention chocolate syrup, gives me a horrible stomach ache, so I knew that if I wanted to quiet the “beast” I would have to come up with something else.


chocolate shake6

Here is a rundown on the basic calories in most shakes….

McDonalds – 560 calories (12 oz)

Sonic – 640 calories (13 oz)

Homemade – 371 calories (12 oz)

Mine – 189 calories (16 – 18 oz)

chocolate shake2The process is simple, and guilt free! I used a combination of a Medjool date and Stevia for my sweetener. (I like the fiber and protein that comes from the date.) But if you want, or need, to reduce the sugar in your shake you can cut the date, add an extra Tablespoon of Stevia and your total calorie count will be 123 calories. You will also cut your sugar in half. But remember this shake IS refined sugar free! The best tip I can give you before you start is when you crush your frozen banana, and your ice, do it first before anything else. Make it like you are making powder. That way you won’t end up with big chunks of ice in your shake. If you can’t, or don’t like milk, you can swap the ½ cup of 1% that is combined with ½ cup of water for 1 cup of unsweetened nut milk. A little milk goes a long way in this recipe. Whether you choose date, or no date, dairy, or nut just sit back relax, and enjoy!

Guilt Free Chocolate Shake

By Angie Gouchenour

chocolate shake

1 Serving


½ medium banana – frozen

9 ice cubes (Mine are the big trays)

2 Tablespoons of unsweetened cocoa powder

1 date (See recommendation above for lower calories) – softened in warm water

1 Tablespoon Stevia

½ cup milk (I used 1%) + ½ cup water (See recommendation above)

1 teaspoon vanilla flavoring, or extract


In a blender blend the frozen banana and ice until powdery

Add the cocoa powder, date (If using), Stevia, milk, water, and vanilla; blend well

If your shake isn’t thick enough you can add a few more ice cubes. I ate mine with a spoon until some of it melted and I could drink it.

NOTE: This is a light chocolate, if you are a hard core chocoholic you may want to add an additional Tablespoon of unsweetened cocoa powder

1 shake – 189 calories


2 thoughts on “Get Ready for Summer – Guilt Free Chocolate Shake

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