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_tracyFor the past 20 years, Tracy has served as a dietitian/nutritionist and educator to hundreds of patients throughout the US on their journeys to restoring health, and optimizing well being. 

Tracy has a passion for helping others heal, fueled by her own recovery from Chronic Neurological Lyme, Chronic Fatigue, Epstein Barr Virus, SIBO, and anxiety. 

Tracy says "I have the deepest respect and passion for the healing abilities of the human body.  Each day, I witness miracles when the body is provided optimal fuel:  a nutrient dense, whole, plant foods diet combined with any necessary lifestyle changes.  A talented teacher, known for explaining complex medical topics in plain English, Tracy will assist you in restoring your health and your freedom.  

Tracy helps people with chronic & mystery illness restore their health