sweet potato caramel sauce

Sweet Potato Caramel Sauce


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You’ll never guess the one ingredient in this delicious sauce….It’s not sugar!

I’ll give you a hint- it’s a caramel colored root vegetable loaded with vitamin A, vitamin C, calcium, folate and more.

If you guessed sweet potato you’re right! Here’s the recipe, enjoy!



Makes about 1/4 cup


3 lbs sweet potatoes, peeled and cut into quarters
1 cup water



1. Preheat oven to 425.
2. Place chopped potatoes with 1/2 cup of water into a 9 x 13 baking dish. Cover the baking dish with foil and bake for 1 hour.
3. After 1 hour, bake uncovered for another 15 minutes.
4. Remove from oven and add the additional 1/2 cup of water.
5. Line a strainer with cheesecloth and pour everything (liquids and solids) in it. Let it drain into a saucepan for 30 minutes, until cool enough to handle.
6. Once it is cool enough to handle, squeeze as much liquid as you can out of the potatoes in the cheesecloth. You should be left with about 1 1/2 cups of water.
7. In the saucepan, bring the sweet  potato liquid to a boil, then reduce to a simmer to reduce for 15-20 minutes.
8. The liquid will begin to thicken and become a caramel. Stir very often in the last few minutes.
9. Pour the caramel in a glass jar and try not to eat it on everything in a day or two!  Bet ya can’t!


Serve over non-dairy ice cream if you are indulging…


Recipe adapted from Bon Appetit

sweet potato caramel sauce


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 About Tracy Konoske, MS, RDN

meet_tracyTracy Konoske is an eclectic clinician and uses a blend of natural, integrative, functional, and personalized medicine to help her patients feel their best.  Tracy understands that there are 4 drivers of chronic disease:  Toxins, Infections, Stress, and Diet.  And it's often a combination of all 4 that lead to a chronic health condition, and thus it takes a treatment plan addressing each of the 4 to resolve and reclaim good health.  Tracy has recovered from 2 "perfect storm" situations which had drastic effects on her health and led to multiple mystery illnesses and diagnosis including Lyme.

By reducing the burden of these triggers, Tracy is successfully resolving:

  • Fatigue (anemia's, adrenals, thyroid-related, chronic fatigue syndrome, ME-CFS)
  • Auto Immune Conditions (Hashimoto's, Lupus, MS, Rheumatoid Arthritis, Celiac)
  • Mental Health Conditions (anxiety, depression, OCD, ADD/ADHD)
  • Cognitive Dysfunction (trouble concentrating, forgetfulness, symptoms of early Alzheimer's)
  • Digestive Disorders (low hydrochloric acid, "leaky gut", Candida Albicans, Small Intestine Bacterial Overgrowth SIBO, IBS, Crohn's Disease, Ulcerative Colitis)
  • Migraines and chronic headaches
If you've one or more of the above-mentioned conditions, or have been told you have Lyme or chronic Lyme,  there's a good chance you are in the right place.If you have a history of chronic sore throats, tonsillitis or tonsillectomy, mononucleosis, glandular fever, shingles, and/or cold sores, there's a good chance you are in the right place.

There are no coincidences.  All good things come from God.