chocolate hearts

By Lisa Metzgar, PhD – Nutrition Tidbits

Valentine’s day conjures up images of heart shaped boxes full of sweet filled chocolates, pink and red cupcakes, and of course roses (many of them chocolate!)  How about some healthy options for your sweeties?

Most of the commercial Valentine’s treats are filled with unhealthy ingredients like high fructose corn syrup, hydrogenated fats (trans fats), dyes, and other chemicals.

You don’t have to give up eating sweets all together to be healthy.  There are great alternatives to the processed treats that you typically find during the Valentine holiday.

Try these recipes,your kids will love them and so will your sweetie!

Vanilla Coconut Milk Ice Cream

2, 14 ounce cans of full fat coconut milk

1/3-1/2 cup of honey

2 tablespoons vanilla extract

Combine all of the ingredients well.  Use a whisk to get the honey to combine with the coconut milk. Make into ice cream according to the directions on your ice cream maker. Put in the freezer for a few hours and serve. Will last a week or two in the freezer.  Use an alcohol based vanilla extract as it seems to help keep the ice cream from getting as hard.

You can drizzle with melted dark chocolate, add fresh or frozen berries, or mix in pumpkin puree and cinnamon for a delicious pumpkin ice cream.  Top with healthy heart healthy slivered almonds and you have a healthy sweet treat.


Chocolate Strawberries

This is an all time favorite,just use melted dark chocolate (at least 70% Cocoa) which has protective antioxidants and healthy fats and dip your fresh strawberries for a romantic Valentine sweet.


Chocolate Coconut Flour Cupcakes

¼ cup coconut flour

¼ cup cocoa powder

¼ teaspoon sea salt

½ teaspoon baking soda

3 eggs

¼ cup grapeseed oil

½ cup agave nectar

In a medium bowl, combine coconut flour, cocoa powder, salt and baking soda

In a large bowl, blend together eggs, oil and agave

Blend dry ingredients into wet thoroughly

Line a cupcake tin with paper liners and scoop a scant ¼ cup into each

Bake at 375° for 20-22 minutes

Cool and cover with chocolate frosting


Chocolate Frosting

1 cup dark chocolate drops

½ cup grapeseed oil

2 tablespoons agave nectar

1 tablespoon vanilla extract

pinch sea salt


In a small saucepan over very low heat, melt chocolate and grapeseed oil

Stir in agave, vanilla and salt

Place frosting in freezer for 15 minutes to chill and thicken

Remove from freezer and whip frosting with a hand blender until it is thick and fluffy


Makes 10 cupcakes


You don’t have to give up all your favorite things to enjoy the holidays.  There is always an alternative that is more healthy than all the commercial processed foods.

Happy Valentine’s Day!


Lisa Metzgar

Lisa Metzgar

NutritionTidbits by Lisa Metzgar, PhD
LisaMetzgar, PhD, has been in the alternative health field since 1996.Shereceived her BA in Biology from UCSD, is a certified Holistic HealthPractitioner, and received her Ph.D. in Holistic Nutrition. Lisa has taught body mind retreats in San Diego, Seattle, and Australia and currently has a practice in Reno, NV where she does nutritional counseling.Lisa's passion is to educate families in a healthy lifestyle. Follow Lisa on Twitter at LisamWellness4u and her Facebook page ConceptsIn Wellness or e-mail her at conceptsinwellness (at)
Lisa Metzgar

Latest posts by Lisa Metzgar (see all) MetzgarNutrition TidbitsHealth,Holidays,NutritionBy Lisa Metzgar, PhD - Nutrition TidbitsValentine's day conjures up images of heart shaped boxes full of sweet filled chocolates, pink and red cupcakes, and of course roses (many of them chocolate!)  How about some healthy options for your sweeties?Most of the commercial Valentine's treats are filled with unhealthy...Parenting Advice| Family Fun Activities for Kids