Refined Sugar, Gluten & Dairy Free Chocolate Caramel Candy Recipe

freshfitkate
May 5
3 min read

Instead of enjoying Milk Dudds that have over 20 ingredients many unhealthy such as palm kernel oil, vegetable oil, artificial flavors, refined sugar, corn syrup etc. (see actual ingredient list below and learn more about why some of these are not healthy) why not make these healthier indulgent tasting 3 ingredient ones instead? There’s no refined sugar, gluten, dairy or unhealthy ingredients in this recipe 🥳

Ingredients:

7 Organic Dates (remove the pit)
1/2 cup Just Date chocolate Chips https://amzn.to/3Z40A3Y
1 teaspoon organic coconut oil

Let’s make these. Remove the pits from the dates. If the dates are not soft and squishy, microwave them for 30 seconds. Rip the dates into little pieces and roll them into balls. Once that is finished it’s time to melt the chocolate chips and coconut oil together. Then dip each ball into the melted chocolate and place on a non stick surface. I used an ice cube tray. Then place in the freezer for 15 minutes and enjoy. I store them in a glass jar. Warning ‼️ if your family discovers them like mine they’ll disappear quickly. Please come back and let me know what you thought of these in the comments on this blog.

Enjoy!

Katie

In case you want to learn more about why seed oils are not healthy I wanted to do a deeper dive for you. Seed oils—such as soybean, corn, canola, sunflower, and safflower oil—are often considered unhealthy by many in the wellness and integrative health communities for several key reasons:

1. High in Omega-6 Fatty Acids

Seed oils are rich in omega-6 polyunsaturated fats, particularly linoleic acid. While omega-6s are essential in small amounts, too much—especially without enough omega-3s to balance—can promote chronic inflammation, which is linked to heart disease, obesity, autoimmune conditions, and other chronic illnesses.

2. Highly Processed

Most seed oils are extracted using chemical solvents like hexane and refined at high temperatures. This process can:

Destroy nutrients
Create oxidative byproducts
Leave trace chemicals in the final product

3. Easily Oxidized

The polyunsaturated fats in seed oils are fragile and oxidize easily—especially during cooking. Oxidized fats can generate free radicals, which damage cells and tissues (NOT GOOD), potentially increasing the risk of inflammation and disease.

4. Linked to Metabolic Issues

Some research suggests that excessive intake of seed oils may be linked to:

Insulin resistance
Fatty liver
Increased risk of obesity and type 2 diabetes

5. Widespread in Processed Foods

Seed oils are cheap and have a long shelf life, which is why they are used extensively in ultra-processed foods. These foods often contribute to poor diet quality, overconsumption, and inflammation.

I also want to dive into corn syrup and why this is not healthy. It's found in so many things most people are consuming on a daily basis. Corn syrup, especially high-fructose corn syrup (HFCS)—is considered unhealthy for several well-supported reasons, particularly when consumed on a regular basis:

1. High in Fructose

HFCS contains more fructose than regular sugar. Unlike glucose, which can be used by every cell in your body, fructose is metabolized almost entirely in the liver. In high amounts, this can:

Lead to fatty liver disease
Contribute to insulin resistance
Increase triglycerides and LDL (bad) cholesterol

2. Linked to Obesity and Metabolic Issues

Studies show that high consumption of HFCS is associated with:

Weight gain and belly fat
Increased risk of type 2 diabetes
Higher likelihood of metabolic syndrome

Fructose doesn’t stimulate insulin or leptin (the “I’m full” hormone) as effectively, which can lead to overeating and cravings.

3. Highly Processed

Corn syrup is a refined, industrial product made through a multi-step process using enzymes and sometimes chemicals. It offers:

No nutritional value
Empty calories that spike blood sugar
No fiber, vitamins, or minerals

4. Common in Ultra-Processed Foods

Corn syrup is cheap and extends shelf life, which is why it’s in sodas, sweets, condiments, breads, and even savory snacks. These foods contribute to:

Poor diet quality
Chronic inflammation
Increased risk of lifestyle-related diseases

5. May Disrupt Gut Health

Some research suggests high intakes of fructose may alter gut bacteria and promote gut permeability (“leaky gut”), which is linked to systemic inflammation.