Flash in the Pan: Caramel Whip

[A perfect topper that can replace whipped cream, this easy, fluffy Caramel Whip is perfect for vegan, sugar-free, grain-free, gluten-free, dairy-free, egg-free, nut-free, coconut-free, corn-free, soy-free, yeast-free, low glycemic and anti-candida diets.]

Candida diet, gluten-free, sugar-free, vegan caramel whip

Sometimes life intervenes even when you’ve got something really important planned.

No, I wasn’t arrested on the way to my own wedding, or stuck in a 3-hour detour while driving to my sister’s birthday party, or left waiting on the tarmac with other passengers for hours while the conference where I was the keynote speaker carried on without me. (Phew.).

But more than a few times last month, I did feel sort of like the white rabbit in Alice in Wonderland, always late (late!) for a very important date. Actually, I was more like Phil in Groundhog Day: the entire month seemed to repeat the same day over and over, as I’d wake up each morning determined to collect my energy and catch up on work. . . . and then spend the remainder of the day sniffling, coughing, sleeping or basically just staring into space like an extra on The Walking Dead. Except I wasn’t even well enough to be walking.

Candida diet, sugar-free, gluten-free caramel whip recipe

What caused my nearly complete enervation, you may ask? Unfortunately, an ongoing sinus infection refused to take a hike, and I ended up coughing so hard that I cracked a rib, leaving me out of commission for almost 2 weeks.  (Which explains why you haven’t seen me here or on YouTube lately).

I started out with the best intentions to write about the amazing Caramel Whip I posted on instagram a couple of weeks ago. In fact, this whip is the fluffy topper for the Chocolate Pecan Pie in my new Thanksgiving cookbook (available only until November 26th!). If you’re looking for a full menu that can satisfy your special diet (all recipes are free of gluten, eggs, dairy and refined sugars), go check out the entire holiday menu in The Sweet Life Thanksgiving cookbook!

Candida diet, gluten-free, sugar-free, vegan chocolate pecan pie recipe

[Chocolate Pecan Pie–entirely grain-free, gluten-free, dairy-free, egg-free, sugar-free, vegan and candida-diet friendly! Get the recipe here.]

But back to the whip. It took a while, but now that I’m finally on the mend after a multi-pronged strategy from my naturopath (herbals, homeopathics, heating pads, hibernation and more), I rushed over to my computer to share–STAT! And while natural remedies may take longer than prescription drugs to have an impact, I’m thrilled to have avoided taking any kind antibiotic (aka “candida fertilizer”).

The beauty of this whip is that it can be used anywhere you’d normally use whipped cream; it’s also great as a frosting. You’ll love the caramel undertones from the baked sweet potato and the lucuma, along with their added nutritional value and fiber content. Plus, the seed (or nut) butter provides protein and fat to help lower the overall glycemic index of the topping. Basically, it’s great for pretty much any situation.

Oh, and it will help to speed your recovery when you’re battling a sinus infection, too.*

*Okay, don’t take that as medical gospel. But it worked for me!

Candida diet, vegan, sugar-free caramel whip on rickiheller.com

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[Disclosure: this post may contain affiliate links. If you buy using these links, at no cost to you, I will earn a small commission on the sale.]

This post is linked to Allergy-Free Wednesdays.



  1. Why is the lucuma powder not optional? Thanks!

    • I find that the combination of sweet potato and lucuma is what gives it that “caramelly” flavor. If you leave it out, it just tastes like sweet potato (also yummy, but not caramel-like). 😉

  2. oh that is some cough if it breaks a rib – glad to hear you are on the mend and I am glad to hear you enjoyed your medicine so much – it sounds great!

    • Yes, it was pretty crazy. What surprised me the most was how many people said, “Oh, yeah, that happened to me, too” [or someone they know] when I told them about it! But feeling much, much better, finally. And yes, the caramel whip is pretty delish. 😉

  3. Thanks, Ricki for clarifying the lucuma requirement!

  4. What is Lucuma powder?

  5. Delicious!! I love the sound of this, especially as I’ve combined sweet potato and lucuma before and loved the result. Thanks 🙂

  6. Yum! Can’t believe how healthy this is! Glad to hear you’re on the mend!

  7. This looks insanely good Ricki!! Sweet potatoes are such an amazing versatile ingredient 🙂

  8. This recipe is fabulous! I love that you used lucuma and sweet potato. How creative!:)

  9. Gleeee! I was so happy to see that it’s coconut-free – everything seems to be coconut-infused these days. This looks so delicious and I can’t wait to make it! 😀 Yum yum.

  10. This looks so good, Ricki!

  11. LOVE caramel (and miss it so!). Ths is a great recipe to have on file for all kinds of desserts!


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