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→Ingredients
== Ingredients ==
* 2 tablespoons cocoa powder. This is pure cocoa, not 'hot chocolate mix' and has no added sugar. I use Now Organic Cocoa (http://www.nowfoods.com/Products/ProductsbyCategory/Category/M074399.htm?cat=Natural%20Foods) as it is reasonably priced online, and has 21.5 - 107.5 mg of cocoa flavanols (polyphenols). It is the flavanols that are believed to have cancer preventative properties, and I have a history of cancer in my family. If you use a different cocoa, make sure it is not ' alkalinized', 'processed with alkaloids' or 'Dutch processed', which are names for the process that removes the flavanols.
* 1 Scoop of protein powder. I use 'Optimum Nutrition 100% Whey Powder' as it is the cheapest good quality protein powder I can find. I use the vanilla flavor so that I can mix it with this drink or Gatorade. I get mine from [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI Amazon.com].
* 2 tablespoons of plain, non-fat yogurt. The bacteria in yogurt help keep the digestive system healthy. The yogurt adds a very slight tang, but does not impact the flavor significantly.
* 1 raw egg. An egg provides some extra protein, a variety of fats and vitamins. I use cage free eggs for moral reasons.
* 2 cups fat free milk. This provides more protein and some very slow to digest carbohydrates.
==Variations==
I will sometimes use [http://go.fellrnr.com?id=35454X937677&xs=1&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Protein-Chocolate-Supreme%2Fdp%2FB002DYJ0M0 Casein] [[Protein]] powder rather than whey as it is slower digesting. I have also started adding a tablespoon of flax seed oil, which blends in surprisingly well.
