5 Healthy Chocolate Recipes

As you know, eating chocolate helps release endorphins which create a mood high and research shows that the body develops a physical dependency for experiencing this feeling. The desire to consume chocolate again and again under any circumstances is definitely an addiction to chocolate.

You do not need to give up your love for chocolate.   I am talking about eating the right kind of chocolate which contains almost 70 percent cocoa and is referred to as high-quality dark chocolate.

Dark chocolate is filled with healthy benefits such as flavonoids, which maintains cardiovascular health and lowers the risk of cancer. Dark chocolate also contains antioxidants which are essential for a strong immune system.

The various benefits that it offers are listed below.

·      Reduce your risk of stroke: Research suggests that dark chocolate helps circulation of the blood from and to the heart due to the presence of the compound flavonoid. It does so by keeping the blood vessels flexible instead of becoming stiffer over time. It also doesn’t let the blood cells to stick to the inner walls of the vessels, which would otherwise build up and cause blockage of the vessels.

·      Diabetes Prevention: Dark chocolate helps to prevent diabetes as well. Research has shown that one of the major causes of diabetes in your body is inflammation which increases our resistance to insulin as time passes. Dark chocolate helps your body to prevent diabetes by reducing resistance against the body’s natural insulin.

·      Improve the Functionality of Brain: Studies suggest that students who eat dark chocolate before an exam perform better compared to the other students. The compounds found in dark increase the flow of blood to the brain which enhances memory, attention span, problem solving skills and reaction time. It also boosts the production of the chemical endorphin which is known to make you feel happy and boost your mind.

·      Cancer Prevention: Research has also shown that the compound flavonoid found in dark chocolate or cocoa helps to prevent cell damage and even has the ability to repair damaged cells and inhibits the growth of tumors. A research was conducted at Georgetown University to treat cancerous cells with the help of the Pentamer compound found in cocoa. It actually helps the cells stop dividing by suppressing the proteins they needed to divide.

·      Weight Loss: If you eat dark chocolate before having lunch or dinner, you would definitely eat far less. The chemicals in the chocolate trigger the hormones in your body that make you feel full and you eat less as a result.

Other kinds of chocolates contain added chemicals and more sugars which are highly. White chocolate is technically not even considered chocolate however sad it may sound, as it doesn’t contain cocoa. Try to avoid white chocolate because its basic ingredients are sugar, cocoa butter, soy, milk, lecithin and added flavors which result in it being loaded with sugar and saturated fat.

Choosing dark chocolate is helpful as it has much less sugar and is rich in cocoa. You can get the maximum benefit of dark chocolate by using our favorite recipesto maintain a healthy lifestyle.

Here are the 5 Healthy Chocolate Recipes:



Chocolate Cherry Superfood Balls 

Makes about 12 medium-sized cookies

  • 1 cup pumpkin seeds
  • ½ cup brazil nuts 
  • 8 dates
  • ¼ cup dried cherries 
  • ¼ cup dried coconut
  • 2 tablespoons cacao powder 
  • 1 tablespoon coconut oil
  • 1 tablespoon raw honey
  • hemp or sesame seeds (optional, to roll balls in)

Combine all ingredients in a food processor and blend. You want everything to be combined, yet not fully blended. Some chunks are nice! Form into small balls and either keep as is, or roll in hemp or sesame seeds. 

Vegan Chocolate Milkshake


  • 1 cup almond milk 
  • 2 frozen bananas 
  • 2 tablespoons raw cacao
  • 2 tablespoons sunflower seed butter
  • 4 dates 
  • ¼ teaspoon cinnamon
  • dash of cayenne or ginger for some zing (optional)

Combine all ingredients in a high-speed blender. Blend and enjoy!


The “CAB” (Chocolate Almond Banana) Bowl


  • 2 cups unsweetened almond milk 
  • 2 cups cooked millet 
  • 2 cups filtered water
  • 1 teaspoon stevia
  • 1 tablespoon sunflower seed butter 
  • 1 banana, chopped 
  • 2 tablespoons raw cacao

Combine millet with water in a saucepan. Heat on high until boiling. Cover, reduce heat to low, and simmer for 15 minutes. After 15 minutes, add in almond milk, raw cacao and stevia, stir to combine. Place in a bowl and top with almond butter and banana. 


Chocolate and Kale Smoothie

  • 1 cup coconut, hemp, or almond milk
  • 1 frozen banana
  • 1 cup of kale
  • 3 tablespoons of cacao nibs
  • 1 tablespoon of raw cacao
  • 5 to 6 ice cubes

Blend in a high-powered blender.

Dairy Free Hot Cocoa


  • 1 cup of coconut or almond milk
  • 1 tablespoon of raw cacao powder
  • Few shakes cinnamon
  • Stevia or honey to taste

Heat the coconut or almond milk over medium flame. Add 1 tablespoon of cacao powder, sprinkle cinnamon and sweeten with stevia or honey if you desire.
These recipes will help you be a healthy chocoholic.


Join J’s sisterhood on Facebook at Fearful to Fit

My New Day Northwest Starring Debut!

After a very slow start to the year (recovering from a c-section) the last few months have zoomed like a train without any stops!!!

I am SOOOO grateful for Joseph, the producer from New Day Northwest on King 5. He sent me an email and 5 days later I was showing Margaret, the host of New Day Northwest, how to make chocolate mint protein balls! WHAT A RIDE!

Here’s your backstage pass to everything I did beforehand to get ready for my 8 minutes of fame. 😉

First of all – I had to get a new e-book cover created because I wanted it to be much prettier than my previous design…there she is below!

Once that was finished, I sent the recipe guide with this cover over to Office Depot where they created a gorgeous looking spiral notebook like the one you see pictured above. All of my detoxes for 2018 will include spiral notebook print outs and the Winter Beauty Detox Retreat will include the winter detox in the VIP swag bags, (they are so sick).

Then Bode man and me went shopping for cute dishes I could use on set but Homegoods didn’t have much of a selection and I was running out of time so I got the holiday looking dishes. When I arrived at the studio and showed the producer my dishes she said, “Oh! I didn’t know you were doing a holiday segment.” To which I replied, “I’m not….” HAHAHHA

Before I left for Seattle, I headed to Jax Salon + Spa to get my hair washed and styled, because there was no time to do it myself and I wanted to look fancy! So Stephenie, the master stylist, worked her magic and I left feeling like a beauty! THANKS STEPHENIE!


After one of the worst nights of “sleep” aka Bode woke up every hour and a half because he had a stuffy nose, I finally dragged myself out of bed at 7am and said to myself, “TODAY IS THE DAY YOU WERE MEANT TO SHINE!!!!!!”

I said goodbye to my sweet Bode man, who hung out with my folks and jammed out to hip hop on my way to the studio. Well….jammed out 50% of the time and had a fake conversation to myself in a British accent the other 50%.

While I was unloading my bags on bags on bags, my SUPER HERO HUSBAND who just got off of a 48 hour shift surprised me in the parking garage!!!!!!! He took over bag duty and allowed me to carry the light ones and profess my undying love for his help and surprise!

We had some fun in the studio before air time and then it was time…

WATCH VIDEO HERE (recipe too)

This experience has inspired me to do more, think bigger and reach out to more local news stations and radio programs. Doing this segment built my confidence because I actually knew what I was talking about. Know what I mean? I was talking about holistic health, my passion and my career.


Sisterhood Love,

J Muenz

Last chance to join the Fall Detox

If you’re anything like me, you feel like there’s not enough time to tackle EVERY single thing on your MUST DO IN THIS LIFE list.

Your bucket list is growing.

You have 10 dream places to visit.

You might have your goal jeans hanging in the closet giving you the side eye.

I want you to ask yourself these questions…  What are you waiting for to get healthy?  What is holding you back? Is it fear of how you’ll feel when you start losing weight? Fear of no longer eating foods you “love?” Seems like they aren’t doing you any favors.

Wouldn’t it feel great to get 3-7 pounds of inflammation out of your beautiful body?

Wouldn’t it be amazing to slide on your goal outfits? The ones you fit into a few years ago?

It’s simple. The Fall Detox. And doors close THIS Friday.

I’m more engaged than ever. I’m in that Facebook group answering questions and cheering you on because that is how I support, that is how I give you the nudge to make lasting changes.

Sure, you can totally keep buying 10 day programs with supplements, powders and pills OR you could spend some time getting to know your produce section.

It is the easiest way to eat when you make the transition, because you like to feel good, right j?

Stop wasting your life wishing for weight loss and more energy, use the kitchen, honey bunny. Let’s get to it and do this together.

Sign me up now, J. I am ready.

Last day to sign up is Friday, September 22nd. Say YES and head into winter without seasonal colds and a rockin’ body to match. Immunity power, baby.

Sisterhood Love,


J Muenz is a Detox Specialist and Holistic Health Coach for “Do it all” ladies who want to lose 5-20 pounds and wake up like they did before overwhelm set in. J teaches you how to eat specifically for your body without dieting, deprivation or pills and powders. She will empower you to uncover your true self and teach you how to reclaim your goddess vibes.