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GAPS Legal Caramel Recipe

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Several years ago I discovered that the mythical candy known as caramel was actually fairly simple to make. It merely involved heating a mixture of water and some type of sugar substance to a certain temperature to change the properties and create soft caramel syrup, chewy caramel candies, and even hard candy. This discovery has lead to many delicious treats and snacks!

And over the years I have become more and more comfortable with the caramel-making process. You can also make caramel more complicated by adding milk, coconut milk, or other ingredients. But I like the simplicity of honey, water and vanilla. And in this combination, it is full GAPS legal! Leave the vanilla out and it can be had in very small amounts starting on Intro Stage 4.

I would like to again point out that I do not like to heat honey on a regular basis. Ayurvedic tradition holds that heating honey over 104°F is unhealthy. The chemical changes that can be seen in heated honey* indicated that the honey becomes less healthy when it is heated over 140°F. For this reason I do not bake with honey. In fact, caramel and marshmallows are the only time I ever eat heated honey. But when caramel is needed, I'm sure that the homemade caramel I make with honey is much better than the commercially-made, sugar or corn-syrup based caramel alternative. Even so I recommend that if you do choose to eat heated honey, you do it in very small amounts, for special treats. And as soon as I discover another way to make caramel, I will let you know!

*It's also important to note that most honey commercially available has been heated to pasteurize it. For this reason it is very important to know your honey source, and make sure you are getting a raw honey.

Ok, back to caramel. You can easily look up the temperature ranges for your desired caramel range, from syrup to toffee. And depending on your purpose for the caramel, you should choose your temperature. The ingredients and procedure is exactly the same, only the end-point temperature varies.

Don't have a candy thermometer? No problem. You can check the stage of the candy by dripping a little caramel into a glass of clean, cold water. I prefer this way, and have learned at what "stage" I like by how the caramel behaves in the water.

Have fun with this! And don't be afraid to "mess up." The worst you can get (unless you let it burn) is a sugary treat in a different stage than you were hoping.

My final tip: Stir constantly and don't turn up the heat too high. Clean-up is a breeze. Just add hot water and the honey will clean itself off. But if you burn the sugar, you may never get it off the pan!

Now it's your turn!  

GAPS Legal Caramel

Ingredients:

  • 1/2 cup water

  • 1 cup honey

  • 1/2 - 1 tsp. vanilla (optional)

Directions:

In a saucepan, add water and honey.

Stir constantly on medium to high heat for 7-12 minutes.

As the mixture begins to form into a caramel sauce, slowly drip a few drops of the sauce into a cup of cool water to check for the beginnings of the 'softball stage' of candy making. Alternatively, use a candy thermometer. You're looking for temperatures between 116° & 120°.

Once sauce reaches this temperature, remove from heat.

Optional: add in vanilla.

Option 1: Caramel Candies

Prepare a glass dish with parchment paper.

Pour hot caramel sauce into the prepared pan.

Cool overnight.

Once cool, remove the parchment paper and caramel.

Cut the caramel into small square pieces.

Twirl or press the square pieces into candy shapes.

Option 2: Dipping Sauce

Simply serve the sauce warm once it reaches 116 - 120.

Dip in your favorite fruits!

Enjoy!

GAPS Legal Caramel

Author:
prep time: cook time: total time:

ingredients:

  • 1/2 cup water
  • 1 cup honey
  • 1/2 - 1 tsp. vanilla (optional)

instructions:

How to cook GAPS Legal Caramel

  1. In a saucepan, add water and honey. 
  2. Stir constantly on medium to high heat for 7-12 minutes. 
  3. As the mixture begins to form into a caramel sauce, slowly drip a few drops of the sauce into a cup of cool water to check for the beginnings of the 'softball stage' of candy making. Alternatively, use a candy thermometer. You're looking for temperatures between 116° & 120°. 
  4. Once sauce reaches this temperature, remove from heat. 
  5. Optional: add in vanilla.
Option 1: Caramel Candies
  1. Prepare a glass dish with parchment paper. 
  2. Pour hot caramel sauce into the prepared pan. 
  3. Cool overnight. 
  4. Once cool, remove the parchment paper and caramel. 
  5. Cut the caramel into small square pieces. 
  6. Twirl or press the square pieces into candy shapes.
Option 2: Dipping Sauce
  1. Simply serve the sauce warm once it reaches 116 - 120. 
  2. Dip in your favorite fruits! Enjoy!
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