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Flash in the Pan: Caramel Whip

by Ricki Heller 27 Comments

[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

Caramel Whip

This versatile whipped topping is a great replacement for whipped cream on sweet treats, but with a lower fat and higher protein content. It’s great on pancakes and waffles, too, or as a dip for fruit slices. 

1/2 cup plus 2 Tbsp (150 ml) unsweetened sweet potato purée (see note)

1/4 cup (60 ml) sunflower butter, almond butter or cashew butter

2 Tbsp (30 ml) lucuma powder (not optional)

2 tsp (10 ml) pure vanilla extract

1/4 cup (60 ml) unsweetened nondairy milk of choice (I like almond/coconut or quinoa/rice), or more, as needed

1/4 tsp (1 ml) English Toffee stevia, or to your taste

Pinch fine sea salt

Place all ingredients in a small food processor or Magic Bullet and blend until very smooth, light and creamy. If necessary, add a wee bit more milk to achieve desired texture. It should be light and fluffy, but still able to hold a shape (though not quite as light as whipped cream).  Refrigerate until ready to use. Makes about once cup (240 ml) whip. Will keep, covered in the refrigerator, up to 5 days. May be frozen (defrost covered, overnight in the refrigerator; blend again before using).

Note: I like to bake my own sweet potatoes by roasting them whole (skin on) in a 425F ( C) oven for about an hour. Allow to cool slightly, peel off skin, and purée in the food processor. The potato will caramelize as it bakes, providing a much sweeter, darker product than canned. Freeze any leftovers for future use. Of course, canned is great if you don’t have time/inclination to bake your own!

Suitable for: ACD All stages; refined sugar-free, gluten-free, grain-free, dairy-free, egg free, soy-free, nut free, yeast-free, vegan, low glycemic.

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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.

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Filed Under: ACD Maintenance, ACD Stage One, ACD Stage Three, ACD Stage Two, anti candida diet, condiments and sauces, dairyfree, dessert, flash in the pan, gluten free, grain free, holidays, Living Candida-Free, Naturally Sweet & Gluten-Free, nut-free, recipes, snacks, sugar-free, Uncategorized, vegan, vegetables Tagged: anti candida diet, anti-candida, dairy free, dessert, easy, egg free, food allergies, food sensitivities, gluten free, grain free, healthy, holidays, pareve, parve, quick, recipe, recipes, sugar free, sweet, topping, vegan, vegetables, vegetarian, wheat-free

Reader Interactions

Comments

  1. Sabina says

    November 18, 2015 at 4:08 pm

    Why is the lucuma powder not optional? Thanks!

    Reply
    • Ricki Heller says

      November 18, 2015 at 5:39 pm

      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). 😉

      Reply
  2. Johanna GGG says

    November 18, 2015 at 7:09 pm

    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!

    Reply
    • Ricki Heller says

      November 18, 2015 at 9:50 pm

      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. 😉

      Reply
  3. Sabina says

    November 19, 2015 at 11:49 am

    Thanks, Ricki for clarifying the lucuma requirement!

    Reply
    • Ricki Heller says

      November 25, 2015 at 1:38 pm

      My pleasure! 🙂

      Reply
  4. Janis S says

    November 19, 2015 at 12:30 pm

    What is Lucuma powder?

    Reply
    • Ricki Heller says

      November 19, 2015 at 11:48 pm

      Lucuma is a powder made from the lucuma fruit. It’s low glycemic and tastes kind of like caramel. Learn more here.

      Reply
  5. Kari @ bite-sized thoughts says

    November 19, 2015 at 2:38 pm

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

    Reply
    • Ricki Heller says

      November 19, 2015 at 11:49 pm

      Yay! Glad it sounds good to you, Kari! I love that combo (add chocolate and I’m really in heaven). 😉

      Reply
  6. Julia says

    November 25, 2015 at 10:40 am

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

    Reply
    • Ricki Heller says

      November 25, 2015 at 12:20 pm

      Thanks, Julia! And if I say so myself, it tastes delicious, too. 😉

      Reply
  7. Natalie | Feasting on Fruit says

    November 28, 2015 at 11:07 pm

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

    Reply
    • Ricki Heller says

      November 28, 2015 at 11:15 pm

      I agree! I adore sweet potatoes for just about everything. I still love kale, too, but sweet potato gets around much better. 😉

      Reply
  8. Heather McClees says

    March 7, 2016 at 4:35 pm

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

    Reply
    • Ricki Heller says

      March 7, 2016 at 4:50 pm

      Aw, thanks so much, Heather! I’m so glad you liked it! 😀 xo

      Reply
  9. Margaux says

    March 8, 2016 at 9:18 am

    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.

    Reply
  10. Becky Striepe says

    June 13, 2016 at 10:24 am

    This looks so good, Ricki!

    Reply
    • Ricki Heller says

      June 14, 2016 at 8:31 pm

      Thanks, Becky! It’s become a real favorite of mine! 🙂

      Reply
  11. JL Fields says

    June 15, 2016 at 9:44 am

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

    Reply
    • Ricki Heller says

      June 17, 2016 at 1:17 pm

      Thanks, JL! Glad you like it! It’s become one of my favorites, for everything. 🙂

      Reply

Trackbacks

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  6. candida diet, sugarfree, dairyfree, glutenfree Mother's Day recipes says:
    May 6, 2018 at 7:14 am

    […] Caramel Whip: an alternative topping for waffles or pancakes. The ingredients may surprise you, but it really does taste like caramel! (all stages) […]

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Hi! I'm Ricki, cookbook author, professional recipe developer, holistic nutritionist and anti-candida crusader. Let me show you how easy it is to eat plant-based, sugar-free, gluten free food that tastes great!

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