It’s almost that time of year again when the kids dress up as pumpkins, eat far too much sugar and run around the neighbourhood with their friends. This year, however, why don’t you try and sneak some Primal friendly treats into the kid’s mouths? If you’re hosting a party then this healthy sticky caramel apple recipe is just for you.

I’ve taken the classic sticky toffee apple recipe and simply turned it into a Primal-friendly recipe that contains no refined sugar and only natural carbohydrates. So, how exactly do we make a healthy Primal friendly caramel sauce? By using Mother Nature’s gift of dates! Thanks to the natural sweetness of the dates, you really don’t need to add much else to the sauce as the natural sweetener of the dates should be enough. If not, then please feel free to a tablespoon of raw organic honey.

Health benefits of dates

Although I don’t usually eat dates as part of my Primal diet, they are still a natural food source and therefore, we’re not going against any Primal rules by consuming them. In fact, since dates were discovered thousands of years ago, they’ve been known to having healing powers. They’re an amazing source of various vitamins and minerals, energy and fibre. And they also contain iron, calcium, phosphorus, magnesium, zinc and potassium. As for their health benefits, they contain quite a few…

  • They can help lower cholesterol
  • A source of protein
  • Rich in vitamins including B1, B2, B3 and B5, as well as A1 and C
  • Natural energy booster
  • Can improve bone health
  • Strengthens our nervous system thanks to their potassium content
  • Promotes good digestion (especially soaked in water become consumption)

 One thing I will say however is to bear in mind your portion control. Yes, dates may be good for us, but a little bit too much of anything is not healthy for us!

To give the dates a true caramel taste, I’ve added 2 capsules of our Primal Maca Root. If you’re not aware, then the powder of maca has a slight nutty/caramel taste. Therefore, it’s wonderful to include in Primal bakes when you’re looking to add extra goodness and health benefits to your creations. Just like dates, maca powder has many health benefits including balancing hormones, improving menstrual problems and fertility, increasing mood, fighting depression, boosting libido levels and increasing bone health. However, it’s mostly known for its sexual/hormone health benefits.

All in all, this recipe is not only quick and simple, but it’s a great way to get the kids involved in some Primal baking! So go ahead… pick your favourite apples, coat them with the sticky date caramel and sprinkle on some desiccated coconut flakes - that or cacao nibs! This recipe is packed full of crunch, sweet caramel and boasts an element of Halloween fun! What are you waiting for?


Healthy Sticky Caramel Apple Recipe

Makes: 6 apples

Preparation time: 20 minutes

Coating time: 5 minutes


  • 300g pitted dates
  • ½ cup leftover date water
  • 2 Primal Cure Maca Root capsules (simply twist and break to access the powder)
  • 1 tbsp raw organic honey (optional)
  • Pinch salt (optional)
  • 6 apples of choice
  • 6 tbsp desiccated coconut
  • 6 lollipop sticks


  • In a jug, add your pitted dates and cover them with boiling water. Leave them to soak for 15 minutes. Whilst the dates soak, pierce your apples through the core with skewers/lollipop sticks.
  • Once soaked, drain the liquid into a separate jug and keep ½ cups worth of the soaked date water.
  • In a food processor add the dates, ½ cup date liquid, maca root, vanilla and pinch of salt. Mix until you have a smooth paste. This may take a couple of minutes depending on the power of your processor.
  • Once smooth, scoop the caramel into a sealable jar.
  • Using a knife/butter knife, cover the apples with the caramel sauce and pour 1 tbsp desiccated coconut for every apple. You can either pop the apples in the fridge for an hour to slightly harden up or dig in straight away (although, mind the stickiness!)

Pin this recipe to save for later...