Cocoa Tea Steel Cut Oats | Caribbean Hot Chocolate Oats

Caribbean cocoa tea meets fiber-rich oats! 

There’s something about waking up to the rich, spiced aroma of cocoa tea that instantly transports you home—home to warm kitchens, early morning chatter, and the rhythmic clinking of a wooden spoon against an enamel pot. If you grew up in the Caribbean or a Caribbean household, then you know exactly what I'm talking about.

Cocoa tea or "roll cocoa tea" is our version of hot chocolate. Cocoa has a longstanding history in Caribbean culture and today, we’re taking this tradition one step further—by pairing it with oats and turning it into a nourishing, hormone-balancing breakfast. It has the same deep cocoa flavor and warming spices that cocoa tea is known for, but designed to fuel you for the day ahead.  

It’s loaded with ingredients that support hormone health, from magnesium-rich cocoa to inflammation-fighting cinnamon. Whether you’re in your luteal phase (the week before your period) or just craving something cozy, this bowl will nourish you from the inside out.

 

COCOA IN THE CARIBBEAN.

The hot chocolate from my childhood was made from hand-rolled, natural cocoa from the abundance of cocoa trees on the island. 

The processs for harvesting cocoa was a tedious one. Families would pick the ripe pods straight from the tree, crack them open, and scoop out the sticky, white pulp-covered beans. Those beans were then fermented under banana leaves, sun-dried until they turned deep brown, and roasted over an open flame. The smell of roasting cocoa? Enchanting. Once roasted, the beans were pounded with a mortar and pestle, rolled into dense cocoa balls, and stored away. When the balls have set, they are ready to be grated into a pot of boiling water or milk whenever someone craved a cup of real cocoa tea. 

And when I say real cocoa tea, I mean the kind that coats your tongue with earthy, slightly bitter richness. The kind that fills your belly and keeps you satisfied for hours. None of that watered-down, overly sweet stuff. The kind that was simmered with cinnamon, nutmeg, bay leaf, and sometimes even fresh coconut milk, creating a fragrant morning drink that was believed to “strengthen the blood” and prepare your body for the day ahead.

 

HOW COCOA TEA STEEL CUT OATS SUPPORTS HORMONES.

1. Magnesium-rich cocoa for stress & PMS relief

Cacao is one of the best natural sources of magnesium, a mineral that relaxes the nervous system, eases period cramps, and supports progesterone production.

2. Cinnamon & nutmeg for blood sugar stability

Stable blood sugar = stable hormones. Cinnamon and nutmeg work together to prevent energy crashes, curb sugar cravings, and keep mood swings at bay, especially during the luteal phase (the week before your period).

Why does this matter? Unstable blood sugar can trigger cortisol (stress hormone) spikes, leading to estrogen dominance, mood swings, and fatigue. These spices help balance blood sugar to keep energy levels steady throughout the day.

3. Chia & hemp seeds for hormonal harmony

Chia and hemp seeds may be small, but they’re powerhouses for hormone health.

• Chia seeds provide omega-3s, which help reduce inflammation and support healthy estrogen levels.
• Hemp seeds are packed with gamma-linolenic acid (GLA), a type of fat that has been shown to ease PMS symptoms and support overall hormone balance.

4. Coconut milk for satiation & healthy fats

Coconut milk isn’t just here for flavor, it’s a crucial part of hormone health. It provides the healthy fats needed to produce hormones, keeping your body satisfied, energized, and hormonally balanced.

This is especially important if you struggle with cravings, mood swings, or period pain. Your hormones need fat to function properly, and coconut milk delivers just that.

If you like to be adventurous, you can top your Cocoa Tea Steel cut Oats with a dollop of homemade Ginger-Mango Puree recipe here

 

HOW TO WORK THIS RECIPE INTO YOUR CYCLE SYNCING ROUTINE.

• Luteal phase (before your period) → Eat this to reduce PMS & support progesterone.

The luteal phase happens right after ovulation and leads up to your period. This is when progesterone rises, helping your body prepare for a possible pregnancy (even if you’re not trying to conceive). But if your hormones aren’t balanced, this is also when PMS hits hard—mood swings, bloating, cravings, anxiety, the works.

• Menstrual phase (during your period) → Eat this to replenish minerals & ease cramps.

When your period starts, estrogen and progesterone drop to their lowest levels. That’s why you feel more tired, introverted, and in need of serious comfort food. Your body is shedding your uterine lining, which means you’re also losing iron, magnesium, and other key minerals.

 

TIPS & SUBSTITUTIONS. 

• Try toasting the oats first. This deepens their nutty flavor and prevents a gummy texture.
• You can use regular old fashioned oats for this recipe, just adjust the cook time according to the package. 
• If using coconut milk, use the full-fat version to mimic the creaminess of traditional Caribbean cocoa tea.
  
• If using traditional roll cocoa, then grate the cocoa beforehand and set aside. 
• Feel free to use any non-dairy milk of your choice. 
• If using cacao nibs, feel free to pulse in a blender until fine.

I'm curious, what's your fave breakfast food? Drop them in the comments, I'm tryna see something...Oh, and don't forget to rate this recipe after you've tried it.