We now know that balanced sugar is actually fuel for all cells in the body, and is good for you so long as it’s accompanied by adequate nutrients. I set out to make a milk fudge recipe that ticked all the boxes for taste and nutrition, and left out nuts – see previous post as to why this is important.)

The Indian Burfi sweet treat was actually an inspiration for this. Burfi 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!)

Nutrition

Anyhow, check out the nutrients in this treat:-

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 fat 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! The minerals are able to be absorbed. They’re not being blocked by phytic acid or any other anti nutrients. This is totally 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…

Print Recipe

Chewy Milk Fudge (Nut Free)

Easy 4 ingredient chewy fudge that tastes like white chocolate.

Prep Time10 minutes mins

Cook Time2 hours hrs

Total Time2 hours hrs 10 minutes mins

Course: Dessert

Cuisine: Healthy

Keyword: 4 ingredients, Easy, fudge

Servings: 8

Equipment

• saucepand
• baking tin

Ingredients

• 1/2 cup skim sweetened condensed milk
• 1/2 cup skim powdered milk
• 1/4 cup cacao butter
• 1/4 tsp fine salt

Instructions

• 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.

Notes

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 Chewy Milk Fudge recipe 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!

Enjoy!

Kristy x

Note:

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. 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.

For more sweet Ray Peat Inspired recipes, grab a copy of my book – Sweet Treats.