Given that we know that balanced sugar is actually fuel for all cells in the body – so long as it’s accompanied by adequate nutrients – I set out to make a fudge that ticked all the boxes. (And left out nuts – see previous post.)
The Indian Burfi sweet treat was actually an inspiration for this; it seems to be made in many different ways – including nuts, but one version with milk powder started the creative neurons firing. (In some cases it’s also called Barfi however that’s not such a great word in English to associate with cooking and eating!)
Just doing that exercise showed me how nutrient deficient fats really are!
Look at that – nothing but calories. Eeep!
Cacao butter is a saturated fat, so we do need some in our diet for various processes but not a lot, maybe up to 50g per day total from various sources is enough in a diet where you are fuelling yourself with carbs.
But look at all the calcium and other minerals in the milk products! Totally absorbable, not being blocked by phytic acid or any other anti nutrients – which is what you need to accompany the sugar content.
It tastes like chewy white chocolate and packs a nutritious punch – what more could you want from a candy/lolly/fudge?
Let’s get cooking…
Chewy Milky Fudge (Nut free)
(makes approx 8 medium pieces)
½ cup skim sweetened condensed milk
½ cup skim powdered milk
¼ cup cacao butter
¼ tsp fine Himalayan rock salt
How you do it…
Melt cacao butter in a double boiler.
Add salt and sweetened condensed milk and mix thoroughly until combined over low heat.
Take off the heat then mix in the milk powder.
It comes together like a super sticky cookie dough.
Tip into a parchment lined small tin, fold the paper over the top and flatten out a bit with the bottom of a glass or other flat surface.
Chill in the fridge for at least 2 hours or overnight.
Note: I have tried this with coconut oil instead of cacao butter and it works but tastes different. I prefer this version but it’s entirely up to you and your nutritional needs.
Also I have left a batch of this in the fridge for about 2 weeks and it actually improved the chewy texture. I’m sure it would freeze well too.
While this version is a stand-alone knock out treat, I will keep tweaking it and try it again with even less cacao butter and see what happens. (Still trying to reduce my fat intake following the Ray Peat guidelines.)
If it doesn’t work, at least the mistakes are yum!
For those with a dairy intolerance, genetics notwithstanding, it usually signifies a gut issue. It is really important to address this and not just avoid dairy forever because besides missing out on some really important nutrients, leaving a problem with the gut untreated will worsen, and the list of food intolerances will grow.