When people start eating a Dr Ray Peat type of diet they think, “look saturated fat is protective so gimme all the ice cream, let me put butter on everything and what do you mean a handful of grated cheese at every meal may be too much?”
20 kgs (40lbs) overweight a few months later and they wonder what happened!
Saturated fat IS protective, but only in the right doses.
In our Eating Peaty Facebook Group, we recently discussed how much fat the right dose is likely to be and it’s not very much.
The problem is that too much fat impairs glucose metabolism in the body, so if you want a high functioning metabolism powered by carbs, overdoing any type of fat is actually working against you.
So this means we need to balance the higher fat high nutrient dense foods, with some lower fat foods, so that the end result is still beneficial.
If you’re having a fatty lamb casserole for dinner, pair it with steamed vegetables and have a light dessert like sorbet or something meringue based.
If you’re having fried eggs with fried mushrooms, tomato and then toast with butter, you could be looking at 30g of fat in just one meal. Two boiled eggs with cottage cheese on toast keeps it down to about 10g.
So with that idea in mind, here is a great low fat fudge to keep on hand when you run out of your fat macros for the day, but still have carbs and protein left.
I used prunes in this because it’s one of the few dried fruits you can get without sunflower oil or preservatives in it. Also the combination of sweetened condensed milk and powdered milk tends to get hyper sweet, so the not so sweet prunes are a nice balance.
So lets get into it!
Low Fat Chewy Plum Fudge
(makes approx 8 medium pieces)
½ cup skim sweetened condensed milk
½ cup skim powdered milk
¼ tsp sea salt
De-pitt prunes and chop into small pieces.
Melt sweetened condensed milk in a small pan over low heat.
Add salt and prunes and mix through. It should be heated but not simmering.
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 implement.
Chill in the fridge for at least 2 hours or overnight.
Cut into pieces and enjoy.
Store in the fridge or freezer.
Calories – 790
Protein – 27 Carbs – 177 Fat – 1g
Calories – 100
Protein – 3.4g Carbs – 22g Fat – 0.1g
I hope you love it!