Healthy caramel sauce with coconut
Hot summer days calls for ice- cream, ice-cream and more ice- cream. And what is better paired with ice-cream than chewy, runny and yummy home- made healthy caramel sauce?! Top it with fresh and healthy berries and you have heaven in one bowl.
For a long time I have been wanting to try out making an healthy caramel sauce with coconut cream and unrefined coconut sugar. And finally I did, after some experimenting. The result: DIVINE!
This healthy caramel sauce with coconut only has 4 ingredients, is refined sugar- free, dairy- free, gluten- free and much lower in fat and glycemic index than the regular caramel sauce. The coconut gives the healthy caramel sauce with coconut a fresh sting.
Healthy caramel sauce with coconut
A perfect healthier alternative for topping over pancakes, ice- cream or even on cakes.
Ingredients (ca. 2 dl sauce):
1 desilitres water
1,5 desilitres coconut sugar
1 can (400 ml) coconut milk chilled, use only the hard part (16%)
1 ts vanilla sugar
Method:
- Have water and sugar in a casserole. Simmer on medium heat, until slightly reduced. Ca. 10-15 min. Do not stirr too much. Ca 160 degrees celsius (use a sugar thermometer, you can get one here).
- Add the chilled and hard coconut cream. Stir. Do not worry about caramel lumps as they will disappear when you stirr. The mix should be around 116 degrees celsius (use a sugar thermometer).
- Simmer on medium heat for ca 10-15 min. Stir occasionally.
- Whisk it over a bowl of cold water until desired thickness.
Keep in the fridge, or serve straight away; pour it over the healthy waffles, the healthy almond pancakes, the healthy espresso gelato or on the healthy chocolate banana ice-cream . Enjoy!
Healthy caramel sauce with coconut facts:
- Sugar- free— Dairy- free— Gluten- free— Low fat— Low glycemic index
- Coconut sugar has a glycemic index (GI) of 35, while regular white sugar has ca. 65. The lesser value of the GI, the less the bloodsugar will spike (which is a good thing!). Coconut sugar also has traces of vitamins, antioxidants, potassium and sink. Coconut sugar contains 45% fructose, which is much lower than Agave syrup (90%). For more about this check out “All you need to know about natural sugars”.
Hi!
First of all your recipes are amazing! 🙂
But about this recipe, can you say how many calories there is and how it divides between fat, carbs and protein? 🙂
Hi Paula! Thank you, I am happy you like them! 🙂
In total there will be ca. 2 decilitres of the Healthy coconut caramel sauce. Per 20 millilitres, or let’s say you share the sauce with 10 persons or divide it up to 10 portions you will have ca 86 kcal- 50 grams carbohydrate- 3,6 grams fat- 0 grams protein per portion. So all in all 1 Big tablespoon or 4 teaspoons (20 millilitres) is ca 86 calories, and 2 teaspoons is ca 43 calories.
Good luck!
Cheers,
Maria Arlen