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Healthy Living: Indulging on a Diet

Leia Flure, a U of I registered dietitian shows Maggie and Anthony how to still enjoy sweet treats on a diet. 

She shares her recipe for Key Lime Fudge. 

* Cutting out treats is one of the biggest mistakes people make when trying to incorporate and even maintain a healthy eating pattern over time!

* Making sure to include your favorite foods on a regular basis is critical to enjoying the food you eat and it can even help you maintain a healthy weight.

* The trick is balancing treats with other healthy foods so that you feel like you’ve indulged and you feel satisfied after your treat of choice.

Demo Key Lime Fudge!

1. Prepare your pan – line an 8×8” square pan with aluminum foil, then grease the foil with butter. Don’t use a 9×9” pan as the fudge will spread out too much and be too thin.

2. Combine milk, sugar, and salt in a large heavy sauce pan over medium heat. Bring to a boil and boil for 8 minutes, stirring constantly. (Show milk, sugar, and salt just after finishing boiling.) Remove from heat.

3. Add marshmallows, white chocolate, lime zest, and lime juice.

4. Pour fudge in prepared pan.

Show finished fudge and taste!

When enjoying a higher calorie dessert, choose a smaller portion and include fruit to fill you up and complement the flavor. Since this fudge is a little tart, I would pair with some sweet strawberries topped with a bit of whipped cream. 1×1” piece of fudge + 1 cup of strawberries + 2 tbsp whipped cream = about 165 calories!


Key Lime Fudge


* 5 ounce can 2% evaporated milk

* 1 2/3 cups granulated white sugar

* 1/2 teaspoon salt

* 12 large marshmallows

* 2 cups white chocolate chips

* 1/4 cup grated lime zest (about 5 limes)

* 2 tablespoons key lime juice (5 to 7 limes, juiced)


1. Line an 8″ x 8″ square pan with aluminum foil; grease the foil with butter. It’s not a good recipe for a 9-inch square pan as the fudge will be too thin.

2. Combine the milk, sugar and salt in a large heavy saucepan over medium heat. Stir and bring to a boil; boil 8 minutes, stirring constantly at a boil (if you have a candy thermometer, you can bring it to the soft-ball-stage). Remove the pan from heat. Add the marshmallows, chocolate, zest and juice, and stir until the marshmallows and chocolate are melted and the mixture is smooth. Scrape the fudge into the prepared pan. Tip the pan to make sure the fudge covers the bottom evenly. Cool completely, then cut into 1-inch squares.

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