Raw Caramel Sauce

My recipes pop into my thoughts at the strangest times, particularly in the mornings between the 10 minute snooze intervals of my alarm clock.  I’m sure there is a scientific reason as to why my mind starts to churn out food combinations, maybe it has something to do with cortisol levels or just a craving for a certain food group?  Needless to say,  some of my best recipes have sprung into my head during those intervals between sleep.  

I have always had a soft spot for caramel, and somehow my mind has found a way to get it into me, in a healthier version of course, but be warned just because this is natural and healthy, as tempting as it is, you can’t sit down with the whole jar and polish it off, dates are still really high in natural sugars.  

This caramel sauce is made with dates, vanilla extract and coconut cream, and not only tastes really great but also provides a good source of fibre, protein, minerals etc. Dates are high in potassium which is an important component for cell and body fluids to help regulate heart rate and blood pressure and for replacing electrolytes.

So with iron for blood, fibre for roughage, vitamin A for eyes, potassium for heart, B-vitamins, tannins, it’s no wonder dates have been used for centuries by traditional healers.

This sauce does require a little pre-planning as it is best to let the dates soak in a jar overnight to soften, I do this before going to bed, then the next morning I just blend the now soft and mushy dates together with the water and some flavours and that is all it takes, really simple, I promise!


Fill an empty jar (any size) with pitted dates, then seal it and leave it to stand overnight.  The next day, empty the water and dates into a blender, add the other ingredients, and there you have it…..delicious raw caramel sauce.  To be enjoyed on pancakes, ice-cream, with almond butter, topping for breakfast porridge or just dunk an apple….


Raw Caramel Sauce
Raw, Vegan, Paleo
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Prep Time
5 min
Prep Time
5 min
  1. 1 jar of organic pitted dates
  2. Water to fill the jar
  3. 1 Tsp vanilla extract
  4. 2 Tbsp coconut cream
  5. Sprinkle of Himalayan pink salt
  6. Sprinkle of cinnamon
  7. Sprinkle of ginger
  8. Sprinkle of nutmeg
  1. Fill a jar with organic dates, then fill with water.
  2. Leave to stand overnight.
  3. Empty the jar contents (water and dates) into a blender, with vanilla extract, coconut cream, salt and spices
  4. Blitz until smooth and creamy, my nutribullet works like magic for this.
  1. Go easy on the salt and spices, less is more, rather taste then add extra if necessary
  2. Store in the fridge
Eighty 20 Nutrition


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