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A Sweet Treat, Made Healthier (Marshmallows)

In our family, we don't eat a lot of candy or sugary desserts. Sweets can increase inflammation, so we try to limit our sugar intake as much as possible. But when the kids are in the mood for a treat, or we're at an event where sweets are everywhere, I like to have a healthier option ready for them. That's how I came up with this recipe for homemade marshmallows.

The idea originally came from a cooking show I was watching. The recipe called for corn syrup and processed sugar.  If you read the store-bought label it is pretty crazy what goes into them.  I decided to experiment with a healthier version.  The result was a delicious, guilt-free marshmallow that my whole family loves.

Making them can be a bit sticky, but it's a fun process for kids to see the gelatin transform into a fluffy, white mixture. With a little practice, it's not hard at all. Homemade marshmallows aren't as cloyingly sweet as the store-bought kind, and they have a better texture and richer flavor, too.  Unfortunately, they don’t keep as long but that is the trade-off for cutting out preservatives, gmo’s, and added chemicals.

Can Marshmallows Really Be Healthy?

You might be wondering, "Didn't he say sugar is bad?" And you'd be right! I've become much stricter about limiting my own intake of all sugars, even natural ones. Auto-immune conditions (& Lyme for me) respond best to low-sugar diets.  But, sometimes an occasional treat is allowed as long as it meets these simple criteria I have:

• All ingredients must be from natural, healthy sources and not be chemically processed.

• The ingredients should offer some health benefits, like gelatin or probiotics.

• And, of course, it has to taste good!

With these goals in mind, I started experimenting. A few batches didn't quite set, but they made a great marshmallow cream. Eventually, I perfected a recipe that we all love.

This recipe uses GAPS-friendly ingredients, which are great for people with food sensitivities. (We were focused on a dairy allergy for my son at the time.) The gelatin and optional probiotics are known to be soothing for the gut and promote healthy hair, skin, and nails. You can also add other health-boosting ingredients with the variations below.

I use our very own Bovine Gelatin from Perfect Supplements

I also prefer mine with authentic Marshmallow root.  I appreciate the health benefits of Marshmallow and feel it adds real marshmallow flavor to the batch.

Try it out - I think you may love them!!  Be warned, you may just never be satisfied with store bought marshmallow again.  

Marshmallow Variations

• Marshmallow Root - The original marshmallow plant, marshmallow root is an anti-inflammatory herb known for its soothing effects, especially on a sore throat. It’s entirely optional, but if you're going to have a sweet treat, you might as well get some extra benefits!

• Matcha Marshmallows - One day, I wanted to add color to the marshmallows without using artificial dyes. I noticed our powdered matcha tea, and an idea was born! These marshmallows are not only a beautiful color but also have the added health benefits of matcha.

• Elderberry Marshmallows - These are the perfect treat for cold season. By adding immune-boosting elderberry syrup, you get a delicious, soothing treat that kids won't turn down.

• Marshmallow "Fluff" - For a thinner consistency, you can reduce the amount of gelatin you use. I've found that using about 2 tablespoons gives you a wonderful, light marshmallow fluff texture.

Healthy Marshmallow Recipe

This healthy recipe uses honey as a natural sweetener, and you can even add probiotics for extra gut-friendly benefits.

• Prep time: 5 minutes

• Cook time: 20 minutes

• Total time: 4 hours, 25 minutes

• Yields: 24 servings

Ingredients

• 1 TBSP marshmallow root powder (optional)

• 1 cup warm water, divided

• ¼ cup gelatin (buy here at Nourishing World)

• 1 cup honey (or maple syrup)

• 2 tsp vanilla extract (or mint, lemon, etc.)

• 2 tsp cocoa powder (optional)

• 4 capsules probiotics (optional)

Instructions

1. Grease a 9x13 inch baking dish with coconut oil or line it with parchment paper, leaving some overhang on the sides.

2. If you're using marshmallow root powder, combine it with 1 cup of warm water and let it sit for at least 5 minutes.

3. Stir the mixture well and strain it. Make sure you have a full cup of liquid, adding more water if needed.

4. Pour ½ cup of the prepared liquid (or ½ cup of warm water if you're not using marshmallow root) into a stand mixer bowl. Add the gelatin and whisk briefly to combine. Set this aside.

5. In a small saucepan, combine the remaining ½ cup of water (or marshmallow root infusion), 1 cup of honey, and the cocoa powder if you're using it. Whisk to combine.

6. Bring this mixture to a slow boil, stirring constantly. If you have a kitchen thermometer, you want it to reach at least 240°F. If not, boil and stir for 8 minutes.

7. Turn the mixer with the gelatin mixture to medium speed. Slowly and carefully pour the hot honey mixture into the bowl.

8. Once everything is combined, increase the mixer speed to high and beat for 10-15 minutes, or until the mixture forms stiff, fluffy peaks. Be careful not to overmix, as it can make the marshmallows too hard.

9. During the last 2 minutes of mixing, add the probiotics and any other extracts you're using.

10. Pour the whipped marshmallow mixture into your prepared baking dish and spread it evenly. You can use damp fingers to smooth it out.

11. Let the marshmallows rest for at least 4 hours—overnight is even better.

12. Flip the marshmallow block onto a cutting board. Use a well-oiled pizza cutter or knife to slice them into squares.

13. Store the finished marshmallows in an airtight container at room temperature.