Healthy Homemade Paleo Marshmallows
I'll be honest--I am a quick and easy recipe kind of girl. I also lean towards the recipes that have a forgiving margin of error 🙃 So when I first made marshmallows and then turned into a clumpy, bumpy mess, I scrapped the whole idea for a while. I felt like if I mixed them one minute too long, I ended up with a congealed lump of what was supposed to be fluffy marshmallows.
So then I tried to find a healthier version at a local health food store and they were so expensive. Once I decided to try again, I wanted to find a recipe that was truly foolproof. One that did not matter whether or not you mixed longer or shorter-- you'd end up with fluffy (and delicious) marshmallows all the same!
My other priority was that the ingredients needed to be whole foods based-- no weird additives, refined sugars, high fructose corn syrup, or anything else in some of the store-bought marshmallows you find. Just simple ingredients for a healthier alternative that help to nourish your body, support your health, and aide in healthy digestion. And the perfect addition to a cup of nourishing hot chocolate 🤤
The Health Benefits of Gelatin
Gelatin, derived from collagen, provides numerous health benefits, much like collagen itself. Gelatin is often used in cooking for its gelling properties (to make things like jello, custards, and marshmallows), but it is also a really supportive ingredient for your health. Here are some of the health benefits from including gelatin in your diet:
Joint Health and Mobility: Gelatin is rich in amino acids, especially glycine and proline, which help maintain the integrity of cartilage and support joint mobility. Supplementing with gelatin can reduce joint discomfort and enhance overall flexibility, making it popular for athletes and those with joint issues.
Improved Skin and Hair: Gelatin contains essential amino acids that promote collagen synthesis in the body, leading to improved skin elasticity, hydration, and smoothness. Gelatin’s collagen content also supports hair strength and reduces brittleness, promoting healthy growth and shine.
Gut Health and Digestion: Gelatin can aid in gut health by strengthening the gut lining and promoting better digestion. It’s often recommended for people with digestive issues, as it helps maintain the integrity of the digestive tract lining, which can improve nutrient absorption and reduce symptoms of gut inflammation.
Bone Health: Like collagen, gelatin supports bone density by providing key amino acids that the body needs for maintaining and strengthening bones. Regular gelatin intake may reduce the risk of bone-related issues, especially in older adults, by supporting bone mineral density.
Sleep and Mental Well-being: Gelatin is a rich source of glycine, an amino acid that has been shown to improve sleep quality and promote relaxation. Studies suggest that glycine can help improve sleep patterns, boost mental clarity, and reduce symptoms of stress and anxiety, making gelatin a natural addition to nighttime routines.
My Favorite Gelatin Brand
There are more and more companies that are prioritizing high-quality animal products-- gelatin included! For the last few years, i have pretty much exclusively been using the Perfect Supplements unflavored bovine gelatin. I like this brand because they source their gelatin exclusively from grass-fed cows, third- party test their products and just have great customer service. Every product I have tried of theirs consistently performs, and I actually notice a difference (which cannot be said about some other supplement companies).
Supplies Needed
Saucepan
glass dish - any sort of baking dish will do
parchment paper - you can also you oil or butter to grease the pan
airtight container - for storing your marshmallows in after they've set up
stand mixer or hand mixer
small bowl
sharp knife or pizza cutter
rubber spatula
Ingredients
1 cup maple syrup
1 cup of water (split in half)
3 Tablespoons grass-fed gelatin
1 teaspoon vanilla extract
Healthy Marshmallow Recipe
1. In small bowl, add the other 1/2 cup of room temperature water and sprinkle gelatin powder on the water. Let sit for 5-10 minutes until fully bloomed.
This is one of those “do as I say, not as I do” examples. This was a glass pan that I did not prep with coconut oil— if you are going to pour the mixture straight into the pan, make sure to use oil or butter to grease the sides for easy removal. Or if you do what I do, your marshmallows will be a little bit mangled but just as delicious 😋
2. Add 1 cup maple syrup and the other half of the water to a small saucepan over medium heat
3. Add bloomed gelatin mixture into the saucepan and stir. Add vanilla. Keep over medium heat until gelatin is fully dissolved. Keep on the stove until barely boiling
4. Pour hot syrup mixture into the bowl of a stand mixer and use a whisk attachment. Whisk on high speed for 6-9 minutes.
(PRO TIP: throw a kitchen towel over the mixer to avoid any hot splashes)
5. Continue whisking until marshmallows are your desired fluffiness. You want a minimum of soft peaks! If you continue mixing until just before stiff peaks, you will have this amazing marshmallow fluff texture
6. Pour marshmallow cream into a prepared glass dish and stick in the fridge until set. Use a rubber spatula to scrape the bowl of your mixer. If you use a deep dish, you will have larger marshmallows once cut. Looking to make mini marshmallows? I have found that the easiest way to make mini marshmallows is to pour the mixture into a shallow dish. Then once the mixture is set, use a pizza cutter to cut into smaller pieces.
These healthy homemade marshmallows are the perfect addition to a cup of hot chocolate, your morning coffee (or if you're like me, a little sweet treat throughout the day)!