Healthy My-low (Milo)

Sugar-free | Gluten-free | Dairy-free option | Vegan friendly 

Makes 500 g (1.1 lb) 

Why It’s Delicious

Growing up, Milo was coveted in our busy house. With so many kids and not much household budget to stretch between us all, the malty, chocolaty taste of hot or cold milo was a treat usually reserved for special occasions. 

It wasn’t until a recent conversation with a lady who told me of her milo addiction that I decided it was time to create a healthy my-low for all of us who still want that comforting drink without the discomforting sugar, additives and carb load. 

Helpful Hints + Tips

If you want to watch me make this recipe, click here for a replay of our live Healthy My-low (Milo) cooking class.

I use Zero as Sugar Pure Erythritol, and Sweet As Fibre Syrup in this recipe. Both products are sugar and gluten-free and won't spike blood glucose levels, making them an excellent healthy alternative to refined sugar and syrups. Zero as Sugar has zero calories, and sweet as Fibre Syrup has only 16 calories per 10 grams, making it an excellent low-carb option for baking and sweetening food. 

I also use psyllium husk as a binding agent to ensure the ingredients hold together nicely. As psyllium husk is a soluble fibre and prebiotic, it also helps add more fibre to our diets. The recommended daily fibre intake is between  25 and 30 grams[1], and just one tablespoon of psyllium husk contains around 5 grams of fibre.

Ingredients

• 100 g (3.5 oz) Sweet as Fibre Syrup
• 30 g (1 oz) coconut oil or grass-fed butter
• 35 g (1.2 oz) sunflower seeds
• 120 g (4.2 oz) almond flour
• 80 g (2.8 oz) raw cacao powder
• 180 g (6.3 oz) Zero as Sugar Pure Erythritol
• 2 tbsp psyllium husks

Method

1. Line a baking sheet with non-stick baking paper.
2. Heat the fibre syrup and oil or butter in a small heavy-bottomed saucepan on medium to high heat. You are creating a caramel from these two ingredients, so keep an eye on the mixture, as it doesn’t take long for the syrup to turn to a caramel colour once it comes to a boil. 
3. Swirl the pot a few times as the mixture bubbles, and then as soon as the mixture takes on a caramel colour, pour the hot syrup directly onto the baking sheet to set and harden. Leave the caramel for 10 minutes to harden till it snaps when you break it. 
4. In a small food processor, process the sunflower seeds until they become a crumbly powder and place them in a large mixing bowl. Stir in the almond flour, raw cacao powder, erythritol and psyllium husks. 
5. Once the caramel is cool enough that when you break off a piece, it snaps and cracks, place the cracked caramel into the food processor and process until it forms a fine powder. Stir this powder through the cacao mixture and place the My-low into an airtight jar or container. 
6. Serve as a hot beverage with boiling water and unsweetened almond milk. I add 2-3 tablespoons of my-low per cup. You can also serve it as a chilled beverage stirred through chilled coconut or unsweetened almond milk or heat some coconut milk for a creamy, decadent my-low.
7. Feel free to test out your favourite way to have it, and if you’re giving it to the kids, you might want to add an extra teaspoon of erythritol to make it a little sweeter for them.